Beetroot

Description :

Beetroot is a vibrant, deep red root vegetable known for its earthy, slightly sweet flavour. It has a firm, crisp texture and can be eaten raw, thinly sliced or grated, adding colour and crunch to salads, smoothies, or slaws.

Health Benefits from eating Beetroot:

1. Low in Calories: With only about 43 calories per 100g serving, beetroot is a great option for a low-calorie diet.
2. Rich in Fibre: Supports digestive health, promotes regular bowel movements, and helps control blood sugar levels.
3. High in Antioxidants: Having anti-inflammatory and antioxidant properties, protecting against oxidative stress.
4. Supports Heart Health: The nitrates in beetroot may help lower blood pressure, improving cardiovascular health.
5. Improves Stamina: The nitrates can also enhance exercise performance by improving oxygen efficiency in the body.

Beetroot Nutritional Chart (per 100g raw):

How to prepare your beetroot:

Start by washing it thoroughly to remove any dirt. Trim off the leafy tops and root ends. You can cook beetroot in several ways: boil, roast, or steam. For boiling, place whole beetroots in water and cook for 30-40 minutes until tender. For roasting, wrap them in foil and bake at 400°F (200°C) for 45-60 minutes. Once cooked, peel the skin off easily and slice or grate as needed.

Here’s a simple and refreshing Beetroot and Carrot Salad recipe:

Ingredients:

• 2 medium raw beetroots, peeled and grated
• 2 medium carrots, peeled and grated
• 1/2 red onion, finely sliced
• 1 tbsp olive oil
• 1 tbsp apple cider vinegar
• 1 tsp honey or maple syrup
• Salt and pepper to taste
• Fresh parsley or cilantro for garnish (optional)

Instructions:

1. Prepare the Vegetables: Peel and grate the raw beetroots and carrots. Slice the red onion thinly.
2. Make the Dressing: In a small bowl, whisk together olive oil, apple cider vinegar, honey, salt, and pepper.
3. Combine: In a large bowl, toss the grated beets, carrots, and red onion. Pour the dressing over the salad and mix well.
4. Garnish: Top with fresh parsley or cilantro if desired.
5. Serve: Serve immediately or refrigerate for 15-20 minutes to let the flavours meld.

This beetroot and carrot salad is a vibrant, nutritious, and delicious dish that’s perfect as a side or light lunch!