Beets, beets, beets.

I've been remiss - beet season is in full swing, and I have not written a single word about them. Here's the skinny: we should all eat one a day - they are that good for you. Beets come in such warm colors - deep wine red, garnet, orange, golden yellow and buttery ivory. The lighter colors have a less intense beet flavor, and are less nutritious and juicy. And don't overlook the leaves - they can (and should) also be eaten, as they are packed with nutrition (the leaves more so than the roots).

Beets are very high in folate, manganese and potassium. They also have lots of fiber, vitamin C, magnesium, tryptophan, iron, copper and phosphorus, and possess very strong cancer-fighting qualities. Traditionally, beets were used to purify and rebuild blood and to cleanse the liver. Beets are known for the prevention of coronary and cerebral artery diseases, treatment of bladder and kidney stones, lowering of LDL cholesterol, triglycerides and blood pressure, and the reduction of inflammation. And if you eat enough, for no extra charge, you may even pee pink or red - an endless source of amusement for kids (especially mine). This is called beeturia and is completely harmless.

Beets have a synergistic relationship with carrots, and as such, the two vegetables are frequently used together to detoxify and heal degenerative illness.

To prepare: don't peel beets before you cook them; you'll preserve more nutrients and the skin slips off very easily after they are cooked. I prefer steaming or roasting beets - heat harms the anti-cancer activity so low-heat cooking is best. Try them raw or pickled for the full health benefits and crunchy texture (look for my upcoming newsletter on lacto-fermented foods and recipes). To remove stains from your hands, rub them with a slice of lemon.

This year I've been getting my beets from Yuno's and Norwich Meadow Farms. The roots are firm and juicy, and the leaves are consistently fresh, bright and crisp. They have good texture and a luscious, sweet flavor.

BEET RECIPES

BEET SALAD WITH ALMOND BUTTER SAUCE

Ingredients for almond butter:
1/2 cup toasted Marcona almonds
1/2 garlic clove, chopped
Pinch of cayenne
1/2 to 1 tablespoon extra-virgin olive oil

To make almond butter:
Grind almonds to a paste with garlic, 1/4 teaspoon salt, and cayenne in a food processor. With motor running, add just enough oil to make a silky paste. Season with salt.

Ingredients for beet salad:
1 1/2 lb small (2-inch) beets without greens (2 lb with greens)
2 tablespoons Sherry vinegar
1/4 cup extra-virgin olive oil
3 tablespoons finely chopped shallot
3 tablespoons finely chopped chives

To make beet salad:
- Simmer beets in 3 inches of water in a large saucepan, covered, until tender, about 30 minutes.
- Cool in liquid, uncovered, about 30 minutes, then peel and cut into 1/2-inch wedges.
- Whisk together vinegar and 1/2 teaspoon salt in a bowl, then whisk in oil. Add shallot and chives and toss with beets.
- Pool some almond butter and top with beet salad.

Modified from a recipe I found in Gourmet magazine.

SASHA'S BEETS WITH MAPLE SYRUP
This is how Sasha, my three-year-old, likes them best. He calls them his treats.

8 beets, washed
1/3 cup maple syrup
2 tablespoons of e.v. olive oil
1/8 teaspoon nutmeg
Salt to taste

- Place beets in a covered baking pan, sprinkle with olive oil and bake at 350 degrees F for 40-45 minutes or until tender; cool.
- Remove beets from oven, peel and slice.
- Combine beets, oil, maple syrup, nutmeg and seasoning in a baking dish.
- Bake in moderate oven for about 15 minutes

RUSSIAN BORSCHT

3 pounds bone-in beef shank
3 medium beets, peeled and shredded
3 carrots, peeled and shredded
3 medium baking potatoes, peeled and cubed
1 tablespoon e.v olive oil
1 medium onion, chopped
1 (6 ounce) can tomato paste
6 cups water
1/2 medium head cabbage, cored and shredded
1 (8 ounce) can diced tomatoes, drained
2 cloves garlic, minced
salt and pepper to taste
1/2 cup sour cream, for topping
2 tablespoons chopped fresh dill and more for garnish


DIRECTIONS
- In a large pot over medium heat, brown beef in oil. Stir in onion and water, reduce heat and simmer, covered, 2 hours, until meat is tender.
- In a separate pan heat the tomato paste and dilute with some beef broth, add into soup pot.
- Add the beets, and cook until almost done.
- Add the carrots and potatoes, cabbage, can of diced tomatoes, garlic, dill, salt and pepper and cook until tender, about 20 minutes.
- Taste and adjust seasoning.
- Ladle into serving bowls, and garnish with sour cream and fresh dill.

BEET, CARROT AND FRESH MINT SALAD

INGREDIENTS
12 fresh beets, trimmed
6 large carrots, thinly sliced
1 cup crumbled goat cheese or feta cheese
2 tablespoons minced shallot
1/3 cup tarragon vinegar
1/3 cup chopped fresh mint
1/4 cup olive oil
1 teaspoon raw honey
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 cup minced chives

DIRECTIONS
- Place beets in a covered baking pan, sprinkle with olive oil and bake at 350 degrees F for 40-45 minutes or until tender; cool. Peel and cut beets into thin slices.
- Place carrots in a steamer basket; place in a saucepan over 1 in. of water. Bring to a boil; cover and steam for 6-8 minutes or until crisp-tender. Allow to cool and slice.
- Toss beets, carrots and shallots in a large bowl.
- In a small bowl, whisk the vinegar, mint, oil, honey, salt and pepper; drizzle over vegetables.
- Dot with crumbled cheese and sprinkle with chives.

Berries - more than just nature's candy.

There are few things in life that give me as much joy as watching my kids gleefully dive into a bowl of luscious cherries and seeing the sweet, sticky juice run down their chins. And have you ever gone strawberry picking? Then you know how placing that sun-warmed berry in your mouth makes you understand what summer is all about. I've often wondered why nature makes this abundance of such sweet treats available at the beginning of the sun season, and here is my theory: after a long, cold season of rich, hearty meals, followed by a season of cleansing bitter greens and sprouts, we are finally ready for a boost of nutrients. We need energy for the summer - energy for increased activity, energy for the longer days and energy to rebuild our bodies and fortify for the cooler, less nutritionally-rich months.

All berries are loaded with vitamin C. Vitamin C plays an important role in diminishing the harmful effect of free radicals. It is interesting to note that vitamin C is a potent protectant against the damaging effects of ultraviolet light damage, which most of us refer to as sunlight. It not only protects against sun damage, but does a much better job of it than any sunscreen you can find on store shelves. It stays in the cells for approximately 36 hours and protects even if you go swimming or stay out in the sun too long. Got too much sun? It works to repair the damage - it slows down photoaging, helps with the formation of elastin and is crucial to the process of incorporation of proline into collagen. Tyrosinase and vitamin C, both of which are abundant in berries, team up to disrupt the oxidative process involved in the production of melanin, meaning no deep tan and no wrinkles. I am not suggesting you abandon your sunblock altogether, but you should know that there are some other natural options available.

And there's more - less sunscreen means more vitamin D production! Recent studies show that a deficiency in vitamin D greatly increases your risk of cancer. Most of us, especially in the northern climes, are deficient in vitamin D and the sun is the best, most efficient way to get it.

Antioxidants, vitamins, minerals and phytochemicals are all abundant in berries. Different varieties combined together have synergistic qualities, meaning that their benefits multiply exponentially. When traditionally eaten fresh and with cream, the nutrients become even more bio-available.

Time and heat destroy all the precious nutrients, so go to the market early, look for local, unsprayed berries and taste them. Are they sweet, fragrant and flavorful? If they are, chances are they are freshly picked. Ask the farmer if they are sprayed (the berries, not the farmers) - if they were, skip them. Berries rank high on the Dirty Dozen list (don't know what this is? Time to sign up for my newsletter...) and with their thin skins, they absorb the chemicals right in.

So, you love cherries, but hate pitting them for the kids? It took me a while to figure this out (don't ask why), so I am guessing that some of you are in the same boat. Tada! The cherry pitter - this one is fantastic - Oxo Good Grips Cherry Pitter It is so efficient and easy, it made eating cherries in my house a daily event.

On Saturdays, at the Union Square Greenmarket, you will find many farmers who sell unsprayed berries. Walk around, look, taste and ask - you are sure to find plenty of options. On Sundays, I head to the Tompkins Greenmarket where Norwich Meadows Farm displays rows of gleaming berries.

So, my advice: eat your berries, eat them now, eat lots of them, and eat them just-picked, local and unsprayed.