If you like spinach, you will love beet greens.  It is actually pretty surprising to know that many people don’t know that you can actually eat beet greens.  They’re delicious eaten raw or steamed or sauteed.  You can even add them to your soups and salads.

fresh beet greensBeet greens are loaded with nutrition. Let’s take a look at some of the super health benefits of beet greens:

  • Low calories – 100g has only 23 calories
  • Lower in sugar than beets – beets have a fairly high level of natural sugars, but the greens are much lower!
  • Lower your blood pressure – beet greens are loaded with glycine betaine, which helps lower homocysteine levels in the blood, which helps protect you from heart disease, stroke, and peripheral artery/vascular disease.
  • Protect your eyes – beet greens are a good source of zea-xanthin, which is a carotenoid that is absorbed into the macula lutea of the eye. This helps prevent age-related macular degeneration related macular degeneration (ARMD).
  • Vitamin A – did you know that 100g of beet leaves will give you 211% of your recommended daily intake of Vitamin A?  This vitamin protects your skin and is important for healthy vision, as well as protecting your body from lung cancer.
  • Vitamin K –  this vitamin is important for bone health and may play a part in protecting the brain from Alzheimer’s disease as well as treating it. 100g gives you 333% of the RDA for an adult.
  • Vitamin C – Fresh leaves from beets are loaded with Vitamin C!  This powerful antioxidant protects the body’s immune system and boots your fight against free-radicals.


In this recipe we show you how to prepare beet greens and how to cook beet greens.  Enjoy!


Beet Greens with Walnuts

1 large bunch of beet greens

1 tsp olive oil

1/4 cup walnut halves

1 clove garlic – minced

Let’s cook!

Wash and chop your beet greens.  We like to chop the steps and start cooking them before adding the greens, as they do take longer to cook.

chopping beet greens

Heat the oil in a large pot or wok on medium heat and add your garlic and saute for a minute, without browning.  Add the chopped stems to the pan and saute until they soften.

Next, chop the greens into larger pieces and add them to the pan.

Chopped beet greens

sauteed beet greens


Once the greens are wilted, add salt and pepper to taste and stir well.

Remove the greens to a plate and top with fresh walnuts.