Beetroot is clearly visible on supermarket shelves, with its wonderful deep purple colour. But it’s not just visually pleasing; beetroot offers some amazing health benefits and is a very versatile vegetable.
Clinical Nutritionist, Suzie Sawyer, tells us why beetroot is certainly no shrinking violet!
HISTORICAL USES FOR BEETROOT
Most fruits and vegetables have lots of folklore attached to them, and beetroot is certainly no exception. However, as with so much of what we have learnt from our ancestors, there are lots of facts that still hold true today. At one time the leafy tops of beetroots were the only part of the vegetable that were eaten, since they are rich in iron, beta-carotene and calcium. It was only during the 19th century that the roots were appreciated and found to be a natural source of sugar, when sugar cane was in short supply, particularly in the US. Beetroot was also mainly used medicinally to treat headaches or toothaches.
They are a sweet vegetable, hence they make a tasty ingredient in both sweet and savoury dishes (more of which later). And as long as their carbohydrate content is balanced within a healthy and varied diet, then beetroots are a great addition to any diet.
Fresh raw beetroot juice is such a concentrated source of vitamins and minerals that is has few rivals as a tonic for convalescents, in particular. This is because it’s a great source of immune-boosting vitamin C and heart-loving potassium. It has been found that drinking beetroot juice may be able to quickly lower blood pressure because it’s also rich in nitric oxide which helps blood vessels dilate. This also has a beneficial effect for endurance exercisers as it will help them exercise for longer and at a higher intensity.
Beetroot is also high in manganese which is great for the joints, bones and liver. Plus it’s a great source of fibre and also folate which is very important if you are planning to get pregnant and also during pregnancy.
It’s well-known for its ability to aid the body’s natural detoxification processes, particularly helping the liver. So, if your summer holiday has been a rather alcohol and food-laden affair, increasing beetroot intake or drinking the juice could well help your post-holiday detox!
THE DEEP PURPLE COLOUR
Within beetroot’s deep colour powerful phytonutrients are bedded. Some of these are compounds called anthocyanins which are potent antioxidants. They can help to protect the body from infections and illnesses, plus help hold back the ageing process.
DELICIOUS BEETROOT RECIPES
There are some great ways to use beetroot in sweet or savoury dishes. Beetroots are very often pickled and used in various recipes as it enhances the flavour of many dishes. Do bear in mind though that pickling beetroot lowers the nutrient content, whereas boiling does seem to keep most of the nutrients intact.
Beetroots are great roasted alongside other sweet vegetables such as sweet potato and butternut squash. They can be added to the roasting tray simply scrubbed, topped and tailed, drizzled with a little olive oil and cook in about 30 minutes. Additionally, they can be used cold the next day in a salad with some mixed leaves, red pepper, balsamic vinegar and feta cheese.
You can also make roasted beetroot into a delicious and nutritious soup; the skin is easily removed when cooked and then the vegetable can be blended. Roasted beetroot is also great topped with some lightly grilled goat’s cheese and sprinkled with plenty of salt and pepper.
However, as a winning healthy breakfast, why not make wholemeal pancakes with beetroot? All you need to do is add a little apple juice to a traditional pancake mix and some shredded beetroot. Tasty!
In season right now, beetroot is certainly a vegetable to add to your weekly shop – enjoy!
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