Brenda Khan
Beetroot is a versatile vegetable with a unique earthy flavour and aroma. It is packed with essential vitamins, minerals, and plant compounds, many of which have medicinal properties. Beetroot is a good source of fibre and has anti-inflammatory properties. It is also rich in folate (vitamin B9), which helps cells grow and function. Its vivid colour gives it a nutritional boost. There are many ways to include beetroot in your diet, from roasting and steaming to juicing and pickling. You can also add it to salads, soups, dips, and even parathas for a delicious and nutritious boost.
| Characteristics | Values |
|---|---|
| Nutritional profile | High in nitrates, folate, glutamine, fibre, iron, vitamins, minerals, antioxidants, and plant compounds |
| Health benefits | May lower blood pressure, reduce inflammation, improve heart health, boost athletic performance, support muscle recovery, improve liver health, reduce risk of cancer, aid weight loss, and lower risk of chronic diseases |
| Preparation methods | Juice, roast, steam, pickle, grate, blend, boil, mash, or slice thinly/grate raw |
| Serving suggestions | Salads, dips, parathas, puri, cutlets, soups, roasted beetroot, beetroot and bottle gourd soup, beetroot houmous |
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What You'll Learn
Juicing beetroot
Beetroot is a versatile vegetable that can be consumed in various forms, one of which is juice. Juicing beetroot is a convenient way to incorporate this nutritious vegetable into your diet and avail its numerous health benefits. Here is a comprehensive guide to juicing beetroot:
Benefits of Beetroot Juice
Beetroot juice is associated with multiple health advantages, making it a popular choice for health-conscious individuals. Firstly, it is known to promote cardiovascular health by helping to lower high blood pressure and improve blood circulation. This benefit is attributed to the high nitrate content in beetroot, which increases nitric oxide levels in the body, causing blood vessels to relax and widen, thus reducing blood pressure. Additionally, beetroot juice is rich in folate (vitamin B9), which plays a crucial role in controlling damage to blood vessels, further reducing the risk of heart disease and stroke.
Beetroot juice is also an excellent source of iron, which is essential for maintaining optimal energy levels. The vitamin C content in the juice, particularly when combined with citrus fruits, aids in the absorption of iron by the body. Furthermore, beetroot juice is packed with antioxidants, which help fight inflammation and protect cells from damage. The anti-inflammatory properties of beetroot juice are attributed to its plant compounds, which may also offer potential cancer-fighting benefits, although more research is needed in this area.
Now that we've explored the benefits of beetroot juice, let's dive into the process of juicing beetroot:
- Produce Selection and Preparation: Start by choosing fresh beetroots that feel heavy for their size and have unwilted green leafy tops, if possible. You can also include other fruits and vegetables such as apples, carrots, celery, ginger, and citrus fruits like oranges for added flavour and nutritional benefits. Wash all the produce thoroughly under running water, and if desired, peel the beetroots and other vegetables. Cut the beetroots and other produce into small pieces to fit into your juicer; you can leave the skin on if using organic fruits and vegetables.
- Juicing Process: Place a glass or container under the nozzle of your juicer. Turn on the juicer and gradually feed the produce into it. If your juicer has a hopper, you can add all the produce at once.
- Enhancing Flavour and Serving: Beetroot juice has a strong earthy flavour, so you may want to add ingredients like apples, carrots, or citrus fruits to balance the taste. You can also add a squeeze of lemon juice for added flavour and nutritional benefits. Chilling the juice for about 30 minutes before serving can make it more refreshing.
- Storage and Consumption Tips: Beetroot juice is best consumed fresh, but you can store any leftovers in airtight glass bottles or containers in the refrigerator for up to 24 hours. Always consume beetroot juice in moderation as part of a balanced diet, and remember that pure beetroot juice should be diluted with other fruit or vegetable juices to avoid potential side effects.
Creative Beetroot Juice Combinations
Beetroot juice can be combined with various ingredients to create delicious and nutritious elixirs. Here are some ideas to get you started:
- Beetroot, Apple, and Carrot: This combination, often called ABC juice, is a classic blend that provides a perfect balance of sweetness and earthiness.
- Beetroot, Apple, Carrot, and Ginger: Adding ginger to the ABC juice creates a spicy and invigorating twist, packed with antioxidants and anti-inflammatory properties.
- Beetroot and Citrus: Combining beetroot juice with citrus fruits like oranges or lemons enhances the absorption of iron and adds a refreshing zing to your beverage.
- Beetroot and Berries: During the warmer months, try blending beetroot with berries and juicy fruits like watermelon for a sweet and hydrating treat.
Remember, when creating your beetroot juice combinations, always consider your personal taste preferences, and don't be afraid to experiment with different ingredients to find your favourite blends!
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Beetroot salads
Beetroots are a versatile vegetable that can be incorporated into your diet in many ways, including juicing, roasting, steaming, or pickling them. One popular way to include beetroots in your diet is by making beetroot salads. Here are some ideas for delicious and nutritious beetroot salads:
Moroccan Beet Salad
This salad is a bright and vibrant dish that combines the purple sharpness of raw onions with a citrusy, cumin-spiced Moroccan dressing. The warm, pungent flavor of cumin is a defining characteristic, along with orange juice and orange zest, which add a touch of sweetness and acidity. To make this salad, roast the beets, then combine them with orange zest, orange juice, olive oil, cumin, kosher salt, onion, mint, and cilantro. This salad can be made up to five days in advance, and it's vegan!
Beet Salad with Goat Cheese and Balsamic
This salad is a stunning and flavorful side dish for fall or winter meals. It combines roasted beets with goat cheese, apples, arugula, and a balsamic vinaigrette. The sweet and earthy beets pair perfectly with the creamy and funky-flavored goat cheese. To make the vinaigrette, whisk together olive oil, balsamic vinegar, maple syrup, garlic, and mustard. You can also add toasted walnuts and microgreens for extra crunch and flavor.
Beet and Feta Salad
This salad is a hearty and fulfilling option. It features roasted beets with feta cheese, cucumber, and leafy greens. You can also add corn and other vegetables of your choice. Drizzle the salad with a balsamic dressing made by whisking together balsamic vinegar, olive oil, and Dijon mustard.
Beet Salad with Blue Cheese
If you're not a fan of goat cheese or feta, you can try this variation with blue cheese. This salad is made with fresh roasted beets, baby spinach, tomatoes, avocados, onions, and blue cheese. Drizzle it with a balsamic dressing for a delicious and hearty meal.
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Beetroot soups
Beetroots are a versatile vegetable that can be incorporated into your diet in many ways, one of which is soup. Here are some beetroot soup recipes:
Borscht (Beetroot Soup)
Borscht is a Polish name for beetroot soup that is a staple in Eastern Europe. There are many versions of this bright pink soup, which is usually made with cubed beetroots, although some cooks prefer to thinly slice the beetroot and leave it at the bottom of the pot to serve a clear borscht. The soup is often served in mugs with a side of savoury pastry. To make the soup, sauté garlic and onion, and add a variety of vegetables such as carrot, celery, apple, cabbage, or parsnip. Use vegetable stock and add herbs like marjoram and thyme. Simmer for about 45 minutes, then add drained beans and season with salt, pepper, garlic, vinegar, and a sweetener like date syrup. Serve with vegan cream, fresh dill, and homemade bread.
Beet Soup with Feta and Radish Croutons
This soup can be served hot or cold. Heat oil in a saucepan, add chopped onion, and fry for 5 minutes. Add garlic and stir for 1 minute, then add beetroot and cook for 15 minutes. Pour in the stock, bring to a boil, and then simmer uncovered for 30 minutes or until the beetroot is tender. Season and blend. To make the croutons, drizzle sourdough with oil and toast until golden. Serve the soup with radishes and crumbled feta scattered over, alongside toasted sourdough.
Beet Soup (Smooth and Velvety)
This soup includes beets, parsnip, ginger, onion, and garlic. Heat avocado oil in a stock pot, add onion and cook for 3-4 minutes. Add garlic, ginger, salt, and pepper, and cook for 1-2 minutes. Add diced beets, parsnips, and vegetable broth, bring to a boil, and then simmer for 15-20 minutes or until the beets are tender. Transfer the soup to a blender and blend until smooth and creamy. Garnish with coconut cream, parsley, and black sesame seeds.
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Roasted beetroot
Roasting beetroots is a simple and straightforward process that brings out the vegetable's full sweetness. Beetroots are a versatile and nutritious food, packed with essential vitamins, minerals, and plant compounds, many of which have medicinal properties. They are low in calories and high in water content, which can aid in weight loss and energy balance.
To roast beetroots, first preheat your oven to 400°F (200°C/gas 6). While the oven is heating up, scrub the beetroots and wrap them in aluminium foil. Place the wrapped beetroots on a baking sheet and put them in the oven. For an even cook, it is recommended to roast beetroots for 50 to 60 minutes, checking on them every 20 minutes. If they appear dry or scorched, add some water and rewrap them in foil. To check if they are done, pierce the centre of the beetroot with a fork—if the fork goes in easily, they are ready.
Once they are roasted, let the beetroots cool down. Then, using a paper towel, rub the skin to remove it. If the skin does not peel off easily, it means the beetroots need a little more time in the oven. After peeling, cut off the root and stalks, and the beetroots are ready to be served. You can chop them into chunks or leave them whole. For an extra touch, drizzle some olive oil and sprinkle some salt and thyme on top.
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Beetroot's health benefits
Beetroots, commonly known as beets, are a versatile and nutritious vegetable with a range of potential health benefits. Here are some of the ways in which beetroots can benefit your health:
Rich in Vitamins and Minerals
Beets are packed with essential vitamins and minerals, including folate (vitamin B9), which is important for growth, development, and heart health. They are also a good source of fiber, which can promote digestive health and reduce the risk of chronic diseases.
Anti-inflammatory Properties
The plant compounds in beetroots have anti-inflammatory effects, which may help reduce the risk of heart disease and protect cells from damage. Beets are also a source of dietary nitrates, which can lower blood pressure and improve blood flow.
Cancer-Fighting Potential
Some compounds found in beets, such as betacyanin, have been linked to potential cancer-fighting properties. However, further research is needed to fully understand this potential benefit.
Weight Loss and Maintenance
Beets are low in calories and fat but high in water and fiber, which can help with weight loss and maintaining a moderate weight. They can also be a good source of protein, making them a nutritious addition to a balanced diet.
Athletic Performance and Muscle Recovery
Beetroot juice is popular among athletes as it may improve exercise endurance and enhance muscle recovery. The nitrates in beetroot increase blood flow to the muscles and help deliver more oxygen to the muscle cells during rest, promoting efficient recovery.
Beetroots can be easily incorporated into your diet in a variety of ways, including juicing, roasting, steaming, or pickling. They can add a vibrant colour and a delicious earthy flavour to your meals.
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Frequently asked questions
Beetroot is a popular superfood with a range of potential health benefits. It is low in fat and calories but high in water, vitamins, minerals, and antioxidants. Beetroot is also a good source of fiber and protein.
Beetroot can be juiced, roasted, steamed, or pickled. It can be added to salads, soups, dips, or turned into cutlets. You can also buy precooked and canned beetroot.
To make beetroot juice, trim the tops off the beets and wash them thoroughly. You can leave the skin on for extra nutrients. Chop the beets into small pieces and feed them into a juicer, blender, or food processor.
Beetroot is high in oxalates, which can lead to kidney stones. People with gastrointestinal issues or irritable bowel syndrome may experience stomach upset after consuming beetroot juice. Beetroot juice may also affect blood pressure, so it is important to speak with a healthcare professional before adding it to your diet if you have low blood pressure or are taking blood pressure medication.
