Can you juice beets leaves?
Beet leaves are full of nutrients but often overlooked. While beetroots get most of the attention, the leaves are edible and nutritious too. Juicing beet leaves is an easy way to get more nutrition from this vegetable. In this article, we’ll look at the benefits of beet leaves, whether you can juice them, and how to include them in your diet.
Nutritional Benefits of Beet Leaves
Beet leaves are highly nutritious, sometimes even more so than the beetroot itself. Here are some of the top nutrients found in beet leaves (per 100g):
| Nutrient | Amount |
|---|---|
| Vitamin A | 14,971 IU |
| Vitamin K | 632 mcg |
| Vitamin C | 54.5 mg |
| Iron | 6.7 mg |
| Calcium | 160 mg |
| Magnesium | 125 mg |
As you can see, beet leaves are packed with vitamin A, vitamin C, vitamin K, iron, calcium, and magnesium. Some of the top benefits of these nutrients include:
- Vitamin A supports eye health and boosts immunity.
- Vitamin C aids collagen production, absorption of iron, and immune function.
- Vitamin K is important for blood clotting and bone health.
- Iron carries oxygen throughout the body and prevents anemia.
- Calcium strengthens bones and teeth.
- Magnesium aids nerve and muscle function.
With this stellar nutrition profile, beet leaves deserve a place on your plate!
Can You Juice Beet Leaves?
Yes, beet leaves can absolutely be juiced! Juicing is a great way to benefit from their nutrients.
Beet leaves have a earthy, mineral-like flavor that is less sweet than beetroot. Their taste pairs well with fruit juices like apple, lemon, and orange.
When juicing beet leaves, it’s best to include the stems as well as the leaves. The stems contain fiber and nutrients too.
Here are some delicious beet leaf juice recipes to try:
Beet Leaf Apple Juice
- 1 beet leaf with stem
- 2 apples
- 1 inch ginger
Beet Leaf Cucumber Juice
- 1 beet leaf with stem
- 1 cucumber
- 1 lemon
- Handful of spinach
Beet Leaf Carrot Juice
- 1 beet leaf with stem
- 3 carrots
- 1 orange
When making beet leaf juice, stick to about 1 beet leaf per serving to avoid an overly earthy flavor. You can always add more if you want a stronger beet taste.
How to Eat Beet Leaves
Aside from juicing, there are lots of tasty ways to eat beet leaves:
- Sauteed – Saute beet leaves in olive oil with garlic and seasonings.
- Soups and stews – Add beet leaves to veggie soups and stews.
- Salads – Toss raw beet leaves into salads for color and nutrition.
- Smoothies – Blend beet leaves into fruit or veggie smoothies.
- Pesto – Make a nutritious pesto with beet leaves, olive oil, nuts, garlic, and Parmesan.
- Sandwiches – Top sandwiches with sauteed beet leaves.
The younger and more tender the leaves, the better they are for eating raw. Mature beet leaves may need to be cooked a bit. Their slightly bitter taste mellows out when cooked.
Beet Leaf Nutrition Facts
Here’s an overview of the nutrition found in 1 cup (144g) of raw beet leaves (2):
| Nutrient | Amount |
|---|---|
| Calories | 37 |
| Protein | 3 g |
| Carbs | 6 g |
| Fiber | 4 g |
| Sugar | 1 g |
| Fat | 0 g |
| Vitamin A | 489% DV |
| Vitamin C | 53% DV |
| Vitamin K | 677% DV |
| Calcium | 10% DV |
| Iron | 26% DV |
| Magnesium | 22% DV |
Beet leaves provide a ton of vitamin A, vitamin K, vitamin C, iron, and magnesium for very few calories. They are also a source of calcium.
selecting and Storing Beet Leaves
When buying beets with leaves, look for fresh, perky green leaves. Avoid beet leaves that are wilted, limp, or discolored.
Unwashed beet leaves will stay fresh in the refrigerator for 3-5 days when stored in a plastic bag. You can also freeze beet leaves for longer storage. Blanch the leaves first, then pack into freezer bags.
Risks and Precautions with Beet Leaves
Beet leaves are safe for most people when consumed in normal food amounts. However, there are a few precautions to keep in mind:
- Beet leaves contain oxalates, which can cause kidney stones or gout flare-ups in sensitive individuals. Keep portions moderate if you are prone to oxalate-related issues.
- Nitrates occur naturally in beets and their leaves. While nitrates themselves aren’t concerning, they can convert to nitrites in the body which may cause risks when eaten in excess.
- The earthiness and bitter taste of beet leaves isn’t for everyone. Introduce them gradually to allow your taste buds to adapt.
- As with any new food, some people may discover they are allergic to beet leaves.
Listen to your body and be attentive to any symptoms after eating beet leaves. Most people can incorporate moderate amounts as part of a balanced diet without issue.
Conclusion
Don’t throw away your beet greens – they are edible and contain a powerhouse of important vitamins, minerals, and antioxidants. Juicing beet leaves is an easy way to access these nutrients. The earthy, mineral-like flavor pairs well with fruits and veggies like apple, lemon, carrot, and spinach.
Aside from juicing, beet leaves can be eaten sauteed, in soups and stews, raw in salads, in smoothies, and more. Store beet leaves in the refrigerator for 3-5 days or blanch and freeze for longer storage. While quite nutritious, beet leaves do contain oxalates and nitrates, so portions should be kept moderate.
Next time you buy beets, don’t discard those leafy greens. Your body will thank you for providing it with this overlooked superfood!