Benefits of Beetroot
As I mentioned at the start Beetroot has an exceptionally high nutritional value; especially the leaves, which are rich in calcium, iron and vitamins A and C. Beetroots are an excellent source of folic acid and a very good source of fibre, manganese and potassium. The leaves should never be ignored, they are fantastic in salads or can be cooked and enjoyed in the same way as spinach.
Being rich in fibre beetroots tend to have a favourable effect on bowel function which may assist in preventing constipation. Don’t forget they also may change the colour of your poo which has no side effects and will go away within a day or two, depending on how much you have consumed! Interestingly, Beetroot fibre has been shown to increase the number of white blood cells, which are responsible for immune function and are involved in protecting the body against both infectious disease and foreign invaders. Red beetroots have been ranked one of the top 10 most potent antioxidant vegetables and are also one of the richest sources of glutamine, an amino acid, essential to the health and maintenance of the intestinal tract.
Heart health and blood pressure: Research has suggested drinking beetroot juice can have a positive effect on lowering blood pressure and keeping your heart healthy. A study was published in Hypertension in 2008, found that blood pressure was significantly lowered after a person drank 500mls of beetroot juice.
Dementia: In research conducted by Wake Forest University, it was shown drinking beetroot juice could improve oxygenation to the brain, slowing the progression of dementia in older adults.
Inflammation: Beetroots contain a nutrient called Choline which is a very important and versatile nutrient that assists with sleep, muscle movement, learning, and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.
Exercise and athletic performance: Drinking beetroot juice has been shown to improve muscle oxygenation during exercise and can enhance exercise tolerance during long-term endurance exercise.
Beetroot Relish – Perfect for Hamburgers
Ingredients
750 g beetroot
2 brown onion
2 green apples (cored)
2 cup balsamic vinegar
1 cup orange juice
½ cup water
¼ cup sugar (this is to taste and may be reduced)
1 pinch sea salt *to taste
1 pinch ground pepper *to taste
Directions
Peel and process beetroot, apple and onion in a food processor.
Add all ingredients to a large deep frying pan or large saucepan.
Place over medium heat, cover and bring to the boil.
Cook for 30 minutes or until the beetroot is soft and the liquid has reduced and thickened slightly.
Pour into sterilised jars, seal and let cool.
Beetroot Salad
Ingredients
· 1 bunch baby or small beetroots
· 4 whole garlic cloves, peeled
· 2 tablespoons olive oil – for roasting beetroots
· salt to taste (about half teaspoon)
· Big bunch of beetroot leaves
· 2 good handfuls of rocket
· 100g feta, cut into small cubes
· 1/2 cup walnuts
· 2 teaspoons balsamic vinegar
· 60mls olive oil
Directions
Preheat the oven to 180 degrees. Scrub the beetroot clean and cut into quarters or eighths (depending on how big they are.)
Put them in a small baking dish with the 2 tablespoons of oil, garlic and salt and cook till done - about 45 mins. You know they are done when a fork will easily pierce them.
Wash the rocket and beetroot leaves and put in a bowl, mix a pinch of salt, 60mls olive oil and balsamic vinegar, in a small bowl with a whisk or use a small food processor combine well.
When the beetroots are done, let them cool a little then add them and all the contents of the baking dish to the leaves. I suggest you Toast the walnuts in a dry frypan for a few minutes, it makes them smell and taste fantastic. Add them to the salad, pour over the dressing and mix it all so everything is coated with dressing. Crumble the fetta over the top and its good to serve while the beetroot is still a little warm.