Why is it good for you?
Beetroot has a plethora of health benefits, it can:
Lower blood pressure: In 2010 a study revealed that nitrate is the key ingredient in beetroot, which can lower blood pressure and may even help to fight against heart disease.
Fight the progression of dementia. Beetroot's folic acid can help protect against dementia and Alzheimer's.
**Stabilise blood sugar levels: **There is virtually no fat in beetroot and it's low in calories. It has a low Glycaemic Index of 2.9 which means it converts into sugars very slowly.
**Support the liver: **Beetroot contains Betaine, which aids fatty deposits out of the liver and keeps the organ functioning as it should.
Prevent constipation: Beetroot is an alkaliser and can help relieve some types of constipation. It's high levels of soluble fibre make it a great laxative.
**Lower bad cholesterol: **Beet juice has the ability to lower bad cholesterol and raise the healthy LDL cholesterol levels in the body.
Boost stamina: A UK study found that drinking beetroot juice could help people exercise upto 16% longer, which could boost their athletic performance.
What vitamins and minerals does it contain?
Beetroot can easily be considered as one of your 5-a-day. It's a good source of vitamin A, B6 and C and contains Potassium, Magnesium, Iron, Carbohydrates and Protein. It's also bursting with Folic Acid which is essential for tissue growth and is recommended to new mums as a pick-me-up for post-pregnancy fatigue. It contains number of antioxidants which can also aid cell repair.
Recipe Ideas
Beetroot and ginger chocolate brownies
These deliciously gooey brownies have a zingy ginger flavor and a vibrant purple colour. Even better, these chocolate treats also contain one of your five a day!
Ingredients
500g fresh beetroot
200g plain chocolate (70% cocoa)
100g unsalted butter, plus a little extra for the tin
1 tsp vanilla extract
250g golden caster sugar
3 eggs
100g plain flour
25g cocoa powder
3 balls of stem ginger
Method
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Preheat the oven to 180C/350F/ gas mark 4. Line a 20cm x 30 cm tin with greaseproof paper. Simmer the beetroot in hot water until soft. Put on rubber gloves and carefully peel off the beetroot skins.
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Mix the chocolate, hot beetroot, butter and vanilla extract together in a food processor until it’s as smooth as possible. Pour the sugar and eggs into a large bowl and stir together with an electric whisk for approximately two minutes. The mixture should then be thick, pale and foamy. Fold the whisked eggs and beetroot mix together.
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Sift the cocoa powder and flour into the mix and fold together to make a smooth batter. Pour the mixture into the tin and bake for around 45 minutes, or until there is a slight quiver on the to of the cake.
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Remove from the oven and allow to cool whilst still in the tin. Remove and cut into squares to serve.
Pink Pancakes
These vibrant, pink pancakes are perfect for a special occasion. Not only do they look good but they taste fluffy and delicious too, a brilliant way to start the day!
Ingredients
1 egg
1 mug of plain white or wholewheat flour
2 heaped tsp of baking powder
190ml apple juice
125ml finely grated fresh beetroot (cooked or raw)
½ tsp of mixed spice
A splash of olive oil for frying
Pinch of salt
Butter and honey (to serve)
Method
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Whisk egg until frothy and then pour in flour, baking powder and salt. Add apple juice. Whisk the mixture together and then carefully fold in the beetroot and mixed spice.
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Heat a frying pan on a high setting. Lightly brush the pan with olive oil. Use a desert spoon to place the pancake mixture in the centre of the pan.
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Wait for the pancake to bubble in the middle and then use a spatula to flip it over and leave to cook for another 2 minutes. Do not press down as this will cause the pancake to loose its fluffy texture.
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One you’ve used all the batter, serve each pancake with a blob of butter and drizzled with honey.
Beetroot Tarte Tatin
Caramel glazed beetroots on a bed of crisp and golden pastry and topped with rich goat’s cheese. This dish makes for a delicious, impressive and healthy light lunch.
Ingredients
75g golden caster sugar
40g butter
Splash of sherry vinegar
1 tbsp honey
7 thyme sprigs
4 fresh beetroots (cooked)
250g puff pastry
4 slices goat’s cheese
Salt and black pepper
Method
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Preheat the oven to 180C/350F/gas mark 4. Heat a small, heavy and oven-proof frying pan on a medium setting. Put on gloves to protect your hands from staining. Add sugar to the pan and keep stirring until it dissolves. Add a generous pinch of slat, the butter and a dash of sherry vinegar. Keep stirring until the mixture is a deep brown, being careful to not let the sugar burn.
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Pour the honey into the pan. Pick the leaves from 6 thyme stalks and toss them in too. Take off the heat and stir. Decorate the caramel by placing a sprig of thyme on top.
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Chop the cooked beetroot into thick slices and carefully arrange on the top of caramel, starting at the edge and moving to the centre to create a spiral pattern. Sprinkle with salt and pepper.
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Lightly flour a surface and roll out the pastry so that it’s large enough to cover all of the beetroot. Place the pastry on top and tuck the edges inside the pan. Place everything into the oven for approximately 30 minutes, or until the pastry has turned golden.
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Put on oven gloves and carefully place an upturned plate over the frying pan, ensuring that the plate is larger than the pan. Hold the plate and pan together and flip over. Leave to rest for 30 seconds to enable the caramel to drizzle from pan to plate. Slowly lift the pan away.
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Serve in slices whilst still warm and topped with a disk of goat’s cheese and, perhaps, a drizzle of honey.
Recipe from The Fabulous Baker Brothers: Glorious British Grub by Tom Herbert and Henry Herbert (Headline). Order a copy for £14 with free UK p&p (save £6) from guardianbookshop.co.uk or call 0330 333 6846.
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