Beets in sour cream is a healthy, gluten-free and effortless side dish that you can enjoy any time of the day. It is made with roasted beets in a mixture of sour cream and Greek yoghurt; this dish is effortless, tasteful and has an alluring, attractive look.
For most people, healthy food can be boring. Especially if you have kids at home, you have to force-feed them vegetables and fruits…all the things that are actually healthy. I can completely understand the struggle. But here is the trick! You just need to be smart and creative. Use the strengths of each vegetable and play with it.
For instance, “beets in sour cream” is just a depiction of what I am saying. I simply love beets! Not because of their earthy flavor but their extraordinary beautiful deep red color. It’s a natural dye that will coat everything with its color. That’s what got me into making beets in sour cream, the pinkish-red color!
If you look at the final product, you will understand what I mean. This simple dish is visually very appealing and makes your mouth water. It’s almost like marshmallow (pink fluff) sitting on your plate. Now, this dish is super easy and a great addition to your family dinner. If you love polish beets salad, you will love this healthier and creamier version too.
ORIGIN OF ROASTED BEETS IN SOUR CREAM
Beetroots date back to the Hanging Gardens of Babylon, ancient Rome and Greece. In every period, beets have been enjoyed in different forms.
In the early years, it is said that people used the green part of the beets more and has been widely used to make medicines. During the period of Queen Elizabeth I, people enjoyed beets in stews and tarts. The first-ever proper cultivation of beets is said to have occurred in Italy or Germany, in the 1500s.
The Polish & Russian cuisine commonly use beets in the recipes. I was in fact, first introduced to this knockout salad [Surówka z Buraczków] by a friend with Polish ancestry. She mentioned that beets are available a plenty in Poland and are used for a lot of warm & cold recipes. I ended up stuffing myself with 3 servings of the salad alone! (It was that good). I took the traditional recipe and tweaked it a bit, to elevate the healthy aspect of this dish.
Did you know that Sugar was a luxury in Europe until the early 19th century. So in 1801 under the patronage of the King of Prussia, the world’s first beet sugar mill in the Cunern, Silesian region of Western Poland was established, to extract sugar out in it’s purest form.
I personally love beets (I’m sure my regular readers are aware of my fascination for beets). Today, it’s used in almost every form because of it’s universal appeal. From stews to salad and pies, beets have a prominent presence.
HEALTH BENEFITS OF ROASTED BEETS
Beets are not just popular for their color but their benefits as well. These are:
- Beets are a nutrient-rich ingredient. Moreover, they are low in calories, making them healthy and good for those who like to manage weight.
- They are rich in nitrates. As a result, they help in protecting the heart against diseases by lowering blood pressure. Eating beets regularly reduces the chances of a heart attack.
- Because of the high nitrates in beets, they improve your physical performance by many folds.
- It fights inflammation in the body. It also reduces pain and discomfort in osteoarthritis.
- Beets are a good source of fiber, thus improving the digestive system and regulating bowel movements.
- It improves brain activity and protects it from mental decline.
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Roasted Beets in Sour Cream
- 2 lbs. Fresh beets
- ¾ Cup Zero Fat Sour Cream, can be replaced with vegan/ keto-friendly sour cream
- ¼ Cup Greek Yogurt, can be replace with any unflavored yogurt
- 1 Tbsp. Sugar
- ¼ Tsp Black pepper powder, freshly ground
- ¾ Tsp Salt
- 1-2 Tsp Dill, to garnish
- 2 Tbsp. Oil
- Preheat the oven to 400℉. Line a large rimmed baking sheet with parchment paper.
- Slice off the beet leaves close to the tip of the beet and slice off the roots, leaving yourself enough to grip.
- Reserve the leaves and stems for later use, optional.
- Rinse and gently scrub the beets under cool water, using a vegetable brush to get off any caked on dirt. (Don't scrub the beets too hard, as you don't want to damage the skin).
- Pat dry the beets and rub each beet with oil. Transfer onto the baking tray.
- Roast the beets for 30-40 minutes, until a knife or skewer slides easily to the middle of the beet. Roasting time varies depending on the size of the beets. If beets are not done, roast another 10 minutes and test again. Continue to roast and test until they're ready.
- Let the beets cool down, about 5-10 minutes.
- Once the beets are cool enough to handle, cut off the beet stems and the tails.
- Peel the beets by pulling the skin off with a knife or by holding the beet in a paper towel and using the edges of the paper towel to rub the skin away. I always just use my hands, and yes, they turn red, but the redness can be easily washed off with soap & water. You can also peel them under cool running water with your hands!
- Cut beets into 1/4" slices. Prepare sour cream dressing by combining sugar, sour cream, black pepper & salt in a bowl, mix well.
- Add in beets and fold into the sour cream dressing. Season with dill and refrigerate.
- Serve once cool.
Here are a few things you should keep in mind when making this dish:
- Make sure to wash and scrub the beets before roasting them. Trim the leaves, stem & roots (the stems & leaves can be reserved for latter use).
- Pick small sized beets for oven roasting. The smaller they are, the faster they roast in the oven. Small beets taste more sweet too!
- Let the beets cool down before peeling the skin.
- Store roasted beets in an air-tight container with or without the skin for at least 2 days.
- Never add warm beet slices to the sour cream mixture.
- You can replace Greek yoghurt with any other unflavored yoghurt of your choice.
- Interested in making it vegan?? Switch regular sour cream with a vegan like this one!!!
- Not enough time to roast beets but still want to make this salad?? Just use canned beets.
- Other ingredients – there are recipes that use walnuts, prunes, cheese, chives, parsley, horseradish etc., for variations.
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