Earthy, vibrant and rich, the humble beetroot has been grown in British soil for centuries, with its versatility, sweet flavour and health benefits, it’s easy to see why beetroot deserves a regular place on your plate. Low in calories but rich in essential nutrients, making it a powerful addition to a balanced diet.
From comforting christmas condiments to fresh summer salads. Pickled, roasted, or juiced Beetroots are a veg that cannot be replaced.
Getting to know Beetroots
The deep purple-red colour of beetroots comes from compounds called betalains. They’re responsible for many of the health properties of beetroot and are unique to beetroot and a few related plants. Because of betalains, beetroot juice can temporarily turn urine pink, this effect is called beeturia and is completely harmless.
Not only can you eat raw beetroot but raw beetroot retains more vitamin C than cooked beetroot. Raw beetroot is crunchy, slightly sweet, and full of nutrients, try grating it directly onto salads, thinly sliced in coleslaws, or blended into smoothies
Beetroot is safe for dogs to eat as long as it is not pickled. Both raw and cooked beetroot is good for dogs (in moderation) and can keep them healthy as beetroots are packed with many nutrients such as fibre, vitamin C, A, and B6, as well as potassium and iron.
Is beetroot good for you?
Beetroot has many health benefits. Like with dogs Beetroot is healthy and good for you! Beetroot has many health benefits. As mentioned earlier beets are rich in dietary fibre which aids digestion. Iron and Potassium are key for a healthy body as Iron is crucial to red blood cell production and Potassium can help regulate blood pressure.
As well as the mentioned vitamins above, beetroot contains Vitamin B9 (also known as Folate) which is key in the healthy functioning of many different parts of the body including supporting brain function and cell growth.
High nitrate content is one of the standout health benefits of beetroot. These natural nitrates can help improve blood flow, support heart health, and has been suggested to even enhance exercise performance.
How to cook beetroot?
Although raw beetroot is healthy and delicious, most people are used to their beetroot cooked often on the side of a sunday roast. Cooking beetroot can soften it and bring out its natural sweetness.
Roasting is one of the most common ways of preparing beetroot. Roasting Beetroots is perfect for a side dish to a roast. The time required to roast a beetroot varies depending on the size and type of beetroot however the most common methods involve sprinkling with salt and pepper and drizzling with olive oil. Make sure to leave the base of the stem intact, you don’t want to cut off the root end as this helps prevent the beet juices and flavour from leaking out during cooking.
Another popular way of preparing beetroot is boiling. Very simple and easy just add the beetroots to boiling water for 30 -40 minutes or until soft enough to pierce easily with a fork. This method is best used when mashing the beetroot or slicing it thinly for use as part of a meal. Though this is a great method for acquiring tender beetroots it may reduce the flavour and nutrients of the beets.
Steaming can preserve the nutritional benefits and flavour of beetroot better than boiling. It is best to leave the skin on when steaming and then remove it afterwards (let the beet cool first). Steamed beetroot makes a great addition to salads, some people even use them in cake and brownie recipes!
How to pickle beetroot?
Many beetroot recipes call for pickling beetroot. There is a reason why pickled beetroot is so popular, it extends shelf life and adds a tangy, sweet flavour that pairs beautifully with cheese, salads, and sandwiches. The most basic method of pickling beetroot involves cooking the beetroot until tender, peeling and slicing. Heat vinegar, sugar, salt, and spices (like cloves or peppercorns) and pour this pickling liquid over the beetroot inside a sterilised jar. Let it cool, then seal and refrigerate. This simple pickled beetroot recipe improves in flavour after a few days and can last for weeks in the fridge.
Beetroot Salad Recipe
This fresh and flavourful Beetroot Salad is perfect as a side dish or light lunch.
Ingredients
3 medium raw beetroot
50g halloumi cheese or crumbled parmesan
A handful of rocket or spinach
2 tablespoons olive oil
1 tablespoon balsamic vinegar
Salt and black pepper
Instructions
Trim the stems from the beetroot, leaving the stem on.
Place the beetroot into a steamer basket above boiling water, cover and steam for 30-40 minutes until tender.
Allow to cool and then peel the skin and chop off the stem.
Slice the beetroot into the desired shape.
Arrange beetroot and rocket or spinach on a serving plate.
Sprinkle over feta and pumpkin seeds.
Drizzle with olive oil and balsamic vinegar.
Season to taste and serve.
