Are you looking for a low-calorie and nutritious addition to your meals? Look no further than canned beets! One cup of canned beets without added fat contains only 53 calories. But that's not all - these beets also come packed with vitamins and minerals. Read on to find out more about this root vegetable and how to incorporate it into your cooking.
Canned beets are a great source of nutrients, including folate, potassium, and iron. One cup of these beets also contains significant amounts of vitamin C and fiber. These nutrients are essential for maintaining a healthy immune system, regulating blood pressure, and promoting digestive health.
In this article, we'll explore some practical tips and strategies for using canned beets in your cooking, as well as the health benefits and potential drawbacks of eating this vegetable.
Calories in 1 Cup Canned Beets Without Fat
As mentioned earlier, one cup of canned beets without added fat contains only 53 calories. This makes it a great low-calorie option for those looking to maintain or lose weight.
Vitamins and Minerals in Canned Beets
Canned beets are also a rich source of vitamins and minerals. One cup of these beets contains:
- Folate: 20% of the daily recommended intake
- Potassium: 11% of the daily recommended intake
- Iron: 8% of the daily recommended intake
- Vitamin C: 8% of the daily recommended intake
- Fiber: 8% of the daily recommended intake
Health Benefits of Beets
The nutrients in beets offer several health benefits. For example, the high fiber content of beets can promote regularity and reduce the risk of intestinal disorders. The nitrates in beets can also help lower blood pressure and improve circulation, which can reduce the risk of heart attack and stroke. Finally, the folate in beets is an important nutrient for expectant mothers, as it can prevent birth defects.
Culinary Uses of Canned Beets
Canned beets can be used in a variety of dishes. They can be added to salads, soups, and stews for a pop of color and flavor. They can also be blended into juices or smoothies to add nutrients and sweetness. Finally, they can be pickled for a tangy and colorful side dish.
Canned Beets vs Fresh Beets
While fresh beets are ideal, canned beets can be a convenient and affordable alternative. Canned beets are already cooked and can be used right out of the can, while fresh beets require more preparation. However, fresh beets generally have a stronger flavor and more nutrients than canned beets.
Potential Side Effects of Canned Beets
While beets are generally safe to eat, they can have some side effects. For example, beets are high in oxalates, which can contribute to the formation of kidney stones in susceptible individuals. Beets can also cause a temporary reddening of the urine and stool, which is harmless but can be alarming.
How to Store Canned Beets
Canned beets can be stored in the pantry for up to two years. Once opened, they should be transferred to a covered container and refrigerated. They can be stored in the refrigerator for up to four days.
How to Cook with Canned Beets
Canned beets are a versatile ingredient that can be used in a variety of recipes. Some ideas include:
- Add canned beets to a salad with greens, goat cheese, and walnuts
- Puree canned beets with yogurt and lemon juice for a quick dip or spread
- Add canned beets to a smoothie with spinach, banana, and almond milk
Easy Canned Beet Recipes
Here are some easy recipes featuring canned beets:
- Beet and Goat Cheese Salad: Toss canned beets with arugula, crumbled goat cheese, and balsamic dressing
- Beet Hummus: Puree canned beets with chickpeas, tahini, and garlic for a colorful and healthy dip
- Beet Smoothie Bowl: Blend canned beets with frozen berries, yogurt, and honey for a nutritious breakfast bowl
Conclusion
Canned beets are a nutritious and convenient ingredient that can be used in a variety of dishes. They are low in calories but high in vitamins, minerals, and fiber. While fresh beets are preferred, canned beets can be a great option when fresh ones are not available. When using canned beets, be sure to store them properly and be aware of their potential side effects. Try incorporating canned beets into your meals today for a healthy and flavorful addition!
5 Frequently Asked Questions about Cooked Canned Beets
1. Are canned beets healthy?
Canned beets can be a healthy addition to your diet. They are low in calories, high in fiber, and a good source of essential nutrients like folate and potassium. However, be sure to choose beets that are canned without added sugar or salt.
2. Can canned beets be used instead of fresh beets in recipes?
Yes, canned beets can be used instead of fresh beets in recipes. However, keep in mind that the texture and flavor may be slightly different. Fresh beets have a firmer texture and a sweeter, earthy flavor, whereas canned beets tend to be softer and have a milder taste.
3. How long do canned beets last?
Canned beets can last for up to five years, as long as the can remains sealed and the beets are stored in a cool, dry place. Once the can is opened, the beets should be stored in the refrigerator and consumed within three to four days.
4. Can cooked canned beets be frozen?
Yes, cooked canned beets can be frozen. However, the texture may suffer and they may become mushy once thawed. If you plan on freezing canned beets, it's best to do so before cooking them.
5. How can I incorporate canned beets into my diet?
Canned beets can be incorporated into your diet in a variety of ways. They can be added to salads, roasted with other vegetables, blended into smoothies, or used as a topping for pizzas or sandwiches. You can also eat them as a side dish or snack on them straight out of the can.