Beets are full of healthy nutrients like folate, potassium and vitamin C. One cup has 15% of your daily fiber needs. Many folks skip beets — or turn to the canned ones — because they’re not sure how to prep these root veggies. If that’s you, check out the tips and recipes I shared in a past post — Underappreciated: Beets.

Roasted Beet Risotto
Serves: 6

I don’t like complicated recipes; risotto is a little time-consuming but simple to prepare. The delicious results are worth the extra time!

Beets:
1 pound bunch of beets (with greens)
2 teaspoon olive oil
Salt and pepper to taste

Greens:
2 teaspoon olive oil
Chopped beet greens (long stems removed)
1 clove garlic, minced
Salt and pepper to taste
2 teaspoon lemon juice

Risotto:
4 cups vegetable or chicken stock (homemade or low-sodium)
1 tablespoon olive oil
1/2 large onion, finely chopped
1/2 cup fennel, finely chopped
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
1 1/5 cups Arborio rice
1/2 cup dry white wine
1 tablespoon butter
3/4 cup shredded sharp white cheddar cheese
3/4 cup shredded Pecorino Romano cheese
2 tablespoon heavy cream
1/4 cup chopped fresh basil
1/2 teaspoon lemon zest

For the beets: Preheat oven to 400ºF. Remove greens from beets and wash both very well. Chop greens and set aside. Trim top and bottom of beets and place on a baking sheet lined with aluminum foil. Roast for 20 to 30 minutes until just tender. Cool, peel, dice and set side.

For the greens: Heat oil in a skillet over medium heat. Add greens and garlic. Season with salt, pepper and lemon juice and sauté until just wilted. Set aside.

For the risotto: Bring stock to a simmer in a small saucepan. Heat oil in a large saucepan or Dutch oven. Add onion and fennel to the large saucepan and sauté until translucent (about 5 to 6 minutes); season with salt and pepper. Add rice to the saucepan and stir for 1 to 2 minutes. Add the wine to the rice mixture and cook until evaporated. Add a ladle of hot stock and stir until absorbed. When the stock has been absorbed, add another ladle-full and repeat, stirring constantly, until all the stock has been added to the rice mixture and the rice is tender (approximately 20 minutes). Stir in the butter, cheese, cream, basil and lemon zest. Remove from heat, cover and set aside for 5 minutes. Top each portion of risotto with sautéed greens and roasted beets.

Nutrition Info:
Calories: 344 calories
Total Fat: 16 grams
Saturated Fat: 8 grams
Total Carbohydrate: 34 grams
Protein: 15 grams
Sodium: 570 milligrams
Cholesterol: 42 milligrams
Fiber: 3.5 grams

TELL US: What’s your favorite way to eat beets?

Bok choy (also called “Chinese cabbage”) looks different than most cabbage; it kind of looks more like romaine lettuce. While it has a sweeter flavor than green or red cabbage, you can easily use it in most raw or cooked cabbage recipes. It’s also a common ingredient in stir-fry and miso soup, but this veggie isn’t just for Chinese take-out. Last night I made a quick succotash with boy choy, fresh corn, bell pepper and onion – some olive oil, salt and pepper was all the seasoning it needed.

One cup of raw bok choy has only 9 calories, but includes 63% of your daily vitamin A and more than 50% of your vitamin C needs. It also has calcium and iron — talk about a nutrient-rich leafy green!

Bok choy recipes to try:
• Wilted Bok Choy with Soy Sauce and Cashews
• Crunchy Bok Choy Slaw

Why eat organic?
• Organic foods are free of hormones, pesticides and antibiotics – all substances that can be harmful to our health and the planet.
• Organic foods are sustainably harvested, which means they have less of a negative effect on their immediate environment.
• Organic soil tends to be richer in nutrients, which make the foods grown in it also richer in nutrients.

Why buy local?
• Did you know that the average U.S. meal travels thousands of miles to get from the originating farm to your table?
• A fruit or veggie starts losing its nutrients from the moment it’s picked until it reaches your plate. That means something farmed far away has less nutritive value than something farmed closer to home.
• Think of all the wasted gas needed for food to travel the thousands of miles to get to you!
• Summer is prime time for berries so eat them up! They’re more likely to be from nearby sources; whereas berries you find in your grocery store during the winter might come from far away, warmer climates.

4 More Ways to Green Your Cuisine
1. Plant a backyard garden. Start with herbs and lettuce that are easy to grow and can even be kept in pots. You will save money AND have fresh, local produce. Once you’ve mastered the easy stuff, try planting peppers and tomatoes. You will be amazed at how tasty the produce is and at the amount of fruit you get from one plant.

2. Shop at local farmers’ markets and help support small, (preferably) organic farmers. If it doesn’t say organic, ask! It’s expensive to become a certified organic farm, so most small farms follow organic practices without the certified title. Take advantage of the wide selection of ingredients, some of which you might not be able to find at your local grocery store. Interesting ingredients can inspire you to try new recipes and get creative in the kitchen – a perfect combo for impressing your guests!

3. Consider joining a community-supported agriculture (CSA) program; as a member of a small, local, organic farm, I’m provided with organic veggies on a weekly basis (enough to feed a family of four!). Visit www.farmtocity.org for more information about your local CSA.

4. Read the label and find out where the food traveled from. I only buy foods that come from outside the U.S. on special occasions. If you’re on a budget, be mindful of which foods you need to buy organic or conventional. Check out this list of “Organic Shopping Dos & Don’ts.”

Katie Cavuto Boyle, MS, RD, owns HealthyBites, LLC and is a finalist on The Next Food Network Star, which airs Sundays on Food Network.

One cup of kale has 33 calories, double your daily beta-carotene and 6 times of the recommended amount of vitamin K (K is good for your bones and blood). It’s also got plenty of vitamin C, calcium and potassium. Kale is sturdier than other greens like spinach so, when cooked, it has more of a bite. This makes it perfect for soups and stir-fries. Sauté it briefly with olive oil, garlic and a splash of vegetable broth and balsamic vinegar and you’ve got one of the most delicious (and healthy) side dishes I can think of.

Kale recipes to try:
• Sautéed Kale
• Kale and Potato Hash
• Smothered Mushrooms and Kale

When I spotted this golden jam dotted with tiny seeds, I was immediately intrigued. Farmer Judi (the best jam-maker in the world in my book) described it as not too sweet and less sour than current jam. Now that I’ve tried it, I completely agree. It’s a great balance of sugar and tang, and tastes yummy on fresh bread, a PB&J or on whole-wheat crackers with some sharp cheddar cheese. (Yep, I’ve tested them all!)

Is it healthy? Well, gooseberries contain a hefty amount of vitamin C — 1 cup has about as much as a half of an orange — as well as some potassium and fiber. If you can’t find this jam in your area, keep an eye out gooseberries instead (they’re typically in season in June and July) and make your own. Here’s a recipe to try.

Where and What?
You may know where one local farmers’ market, but I bet there are others in your area. Local Harvest has a huge — and growing — database that you can search by zip code. (You can also look up local family farms and CSA programs, too.)

What I love most about the farmers’ markets is the ever-changing produce offering. You really get a sense of seasonal foods by seeing what’s for sale. To find out when a favorite veggie might be hitting the stands, visit the Healthy Harvest Food Guides for month to month info for your state. You can also search for produce guides by state at Field to Plate.

Farmers’ Market vs. Farm Stand
The main difference is that farmers’ markets sell food and other goods from multiple farms. They often migrate from town to town throughout the week as well. Farm stands are typically smaller, more permanent fixtures that are located close to — or even at — a local farm. With a farm stand, your choices may be limited (depending on what that farm grows), but you still have access to the freshest items possible. Both are good places to visit.

Take a Lap
Farmers’ markets (especially large ones) can be overwhelming. You might see several farmers selling the same thing or even selling produce you’ve never seen before. Start by taking a quick walk through the entire market before you buy anything — that way you can scout out what looks good and what you want to buy. This keeps you from buying more than you need, too. Give yourself a weekly budget (or just pocket a set amount of cash) and that can help you save money. Once you’ve been there a few times, you might want to prep a list of foods to find. Leave some wiggle room for unexpected treasures.

Fruits and vegetables are plentiful at the markets — especially at the height of summer. Be on the lookout for things other than produce, including fresh flowers and plants, baked goods, eggs, meat, fish, local honey, juices, cheese, milk and yogurt.

Spread the Love
Different farmers grow different things — some specialize in fruit trees and have fabulous peaches in the summer and apples in fall. Others might have the best cucumbers or peppers. I like to buy a few things from multiple farmers. Keep an eye on any differences in their prices (or how much cheaper it is than the supermarket). Don’t be afraid to ask if something seems more expensive than you’d expect. They probably won’t negotiate, but they might let you know a little more about that food’s value.

Get Involved
One of the most important things you can do at the market is talk to your farmer. Ask for prep ideas. Sometimes sellers give away printed recipes for that week’s harvest. Most will be thrilled to talk to you and may offer up a sample. There’s something so wonderful about getting to know the people that produce your food — you certainly can’t do that at the grocery store.

Many farmers markets are town- or city-run operations, and they’re always looking for volunteers to help. Contact your local city hall to see how you can pitch in.

Tell Us: What’s your favorite find at the farmers’ market?