University of Illinois Extension

Recipes for Diabetes - University of Illinois Extension


  • 1 teaspoon fennel seed, crushed
  • 3 tablespoons extra virgin olive oil
  • 1 ½ pounds small beets
  • 2 tablespoon sherry or raspberry vinegar
  • ½ teaspoon honey
  • Pinch of salt and a grind of black pepper, if desired
  • 1 tablespoon thinly sliced chives


  1. Preheat oven to 375°F. Remove greens from beets, leaving 1 ½ inch stem. Do not pierce beets. Reserve beet greens for another use. Scrub beets each with a stiff brush under cool running water.
  2. Wrap each beet in a small piece of aluminum foil. Place on a baking sheet and roast for 45 minutes to 1 hour; depending on size or until a knife slips in easily.
  3. While the beets are roasting; heat olive oil in a small skillet, add crushed fennel seeds. Heat over low heat until oil is fragrant, about 5 minutes.
  4. Remove from heat. Allow to cool in the skillet, strain through a fine sieve. Set aside.
  5. Check beets. When done, cool slightly and peel. Cut into quarters.
  6. In a small bowl, mix fennel oil, vinegar, honey, pinch of salt and pepper. Toss beets with the dressing.
  7. Arrange red beets in a mound on the serving dish and garnish with chives.
Total time: 1 hour 30 minutes
Preparation time:
Nutrition Facts
Servings per Recipe: 4 – ½ cup servings
Amount Per Serving
Calories 115 Calories from Fat 62
Total Fat 7 g
Cholesterol 0 mg
Sodium 137 mg
Carbohydrate 12 g
Dietary Fiber 3 g
Protein 2 g
Exchange 1 starch, 1 fat
Carbohydrate Units 1

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