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.
Comment below or on our Facebook page if there are any ingredients you would love to know more about!
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.
This recipe is packed with protein, fibre, antioxidants and good fats!
1 tin chickpeas, drained
3 baby beetroots
1 tablespoons tahini
1 tablespoon extra virgin olive oil
½ clove garlic
1 teaspoon smoked paprika
- Boil or steam beetroots for around 25 minutes until tender. Drain and cool.
- In a food processor, blend all ingredients until smooth. Add an extra tablespoon of water if the mixture seems too thick.
- Serve or store in small containers for a quick snack on the run!