Benefits of Beetroot

This is the first of many featured ingredients for our new blog series ‘GOODNESS ME!’.  Each fortnight we will feature a new ingredient and tell you all the amazing health and nutritional benefits and give you some tips of how to use them in your every day diet.  

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I love beetroot not only for its delicious taste and powerful nutrient properties but also for its ability to add vibrant colour to almost any dish.

There are so many health and nutritional benefits to beetroot. Beetroot is an excellent source of vitamin C, beta-carotene, folate, potassium and our digestive systems best friend – fibre! The rich purple colour is due to high levels of phytonutrients (a potent antioxidant), which fights free radicals (those nasty things that damage our cells) keeping your immune system strong and body healthy. A recent study also suggested that beetroot juice may assist with maintaining good blood pressure! To boost a juice, ask for added beetroot!

Lucky for us, beetroot is available year round but is most plentiful (and cheap) in the warmer months.

 

How to include beetroot in your diet

Choose small-medium sized deep-coloured beetroots with smooth skin. Grated raw beetroot is a yummy addition to any salad and the best way to keep all of those antioxidants intact – just don’t be alarmed when that wonder juice we were talking about before turns everything pink!

You can also roast, steam or boil beets for around 30-40 minutes (depending on the size), before consuming whole, peeled, diced or sliced with meals. Beetroot, pumpkin, spinach and goats cheese is a great combination for risottos, salads or pizza toppings. You can also add the leaves to your salad for added nutrients.

Try my beetroot dip, which is perfectly paired with vegetable sticks or crackers for a quick and protein rich afternoon tea or a delicious spread for sandwiches or wraps. If you are feeling creative – try our bean and beetroot brownie recipe.

 

Beetroot Hommus

This recipe is packed with protein, fibre, antioxidants and good fats!

 Ingredients

1 tin chickpeas, drained

3 baby beetroots

1 tablespoons tahini

1 tablespoon extra virgin olive oil

½ clove garlic

1 teaspoon smoked paprika

 

Directions

  1. Boil or steam beetroots for around 25 minutes until tender. Drain and cool.
  2. In a food processor, blend all ingredients until smooth. Add an extra tablespoon of water if the mixture seems too thick.
  3. Serve or store in small containers for a quick snack on the run!

Crunch & colour – Beef, beet, lentil and walnut salad

My sisters and niece came over for a surprise home warming lunch at our new house and I had to whip something up rather quickly.  I found some leftover beef strips in thr fridge and so I tossed together this amazing salad.  It is a very well rounded salad with crunch and colour – plus it is very filling.  Love the lentils and walnuts for the fibre and protein, not to mention the antioxidant punch you will get from the coloured veg such as the beetroot, sweet potato, tomato and baby spinach.  The best thing yet, it tasted even better for lunch the next day.  Enjoy!

 

BEEF, BEETS, WALNUTS AND LENTIL SALAD

[gluten free, low carb, high protein; omit onion and garlic (infuse in oil), beetroot and lentils for low FODMAP option]

Cooking Time   15 minutes

Ingredients (serves 4)

  • 500g beef fillet
  • 2 garlic cloves, thinly sliced
  • 1 medium red onion, halved, thinly sliced
  • 1 tablespoon balsamic vinegar
  • 3 medium beetroot, trimmed  OR  425g can baby beets, drained, halved
  • 400g can lentils, drained, rinsed
  • 1/2 sweet potato, chopped
  • 120g baby spinach leaves
  • 1/2 cup fresh mint leaves
  • 75g feta cheese, crumbled
  • 2 Roma tomatoes
  • 1/3 cup walnuts
  • 1 tablespoon olive oil
  • 1 tablespoon red wine vinegar
  • ½ tablespoon balsamic vinegar

Method

  1. If using fresh beetroot:  Preheat oven to 200°C/180C°C fan-forced. Wrap each beetroot in foil. Place on a baking tray. Bake for 1 hour or until tender. Set aside to cool. Remove and discard foil. Wearing gloves, peel beetroot. Cut into 4cm pieces.
  2. Heat small amount of oil in a large, heavy-based frying pan or chargrill over medium heat. Cook onion, stirring, for 5 minutes or until softened. Add garlic and 1 tbspn balsamic vinegar. Cook for 1-2 minute or until fragrant.
  3. Add sweet potato.  Cook until tender.
  4. Add lentils and beetroot. Cook, tossing, for 3 minutes or until heated through. Remove to a plate.
  5. Add beef to frying pan. Cook beef until cooked to your liking. Remove to a plate to cool slightly.
  6. Combine spinach, mint, feta, tomato and walnuts in a      large bowl. Thinly slice beef. Add to salad. Add beetroot and lentil mixture.
  7. Combine vinegars and remaining oil in a jug. Season with salt and pepper. Drizzle over salad. Toss to combine. Serve.