Food & recipes

Beautiful Beetroot recipes

This month we’re championing the health benefits of this superfood staple, which is in season and at its most delicious and nutritious right now

The humble beetroot is a nutrition powerhouse, packed with nitrates, potassium, fibre and vitamin C as well as other antioxidants. Eating it and drinking it as a juice has been associated with a number of different health benefits, including everything from boosting your immunity and reducing blood pressure, to improving brain health and even helping your athletic performance. In fact, it is well known as a health promoter and used as a functional food source to help protect against many diseases like diabetes, cancer and cardiovascular disease, says research published in the Journal of Functional Foods.

This root vegetable can be a divisive taste, some adore it while others may need a little persuasion in the flavour department. But thanks to all the potential health benefits it’s got to be worth a try, surely? In case you need some more convincing, registered nutritionist Jenna Hope (jennahopenutrition.com) has got the lowdown on why we should be eating more beetroot and the reasons why it deserves a place in your kitchen…

It supports the immune system: “If it wasn’t for our immune system one harmless virus would have the potential to cause serious harm. Beetroot offers a range of nutrients perfect for supporting the immune system, especially vitamin C. Vitamin C deficiency is associated with an impaired immune function and increased susceptibility to infections too. By increasing your vitamin C intake through beetroot, the chances of catching infections is limited.”
It can reduce blood pressure: “Beetroot is high in potassium. Potassium helps to ease tension in your blood vessel walls, which helps further lower blood pressure. The vegetable is also rich in nitrates. When eaten, these nitrates mix with saliva and convert to nitrite. Nitrite causes our blood vessels to dilate which can help to reduce blood pressure. Beetroot, alongside radishes, purple lettuce leaves, spinach and carrots are high in nitrates. Eating 100g of cooked beetroot (about one to two medium beets) or drinking 250ml of beetroot juice can help to reduce blood pressure.”
It protects brain health: “Beetroot contains chemical compounds known as anthocyanins which are indicated by its deep colour. Evidence suggests that anthocyanins play an important role in supporting memory performance, cognitive function and motor skills. Some research shows that anthocyanins help to reduce oxidative stress in the brain and consequently may help to preserve mitochondrial function. What’s more, due to the anti-oxidative and anti-inflammatory mechanisms of anthocyanins, dietary sources like beetroot can help to protect brain health.”

Fresh ways to enjoy this veg

So we’ve covered the health benefits, but what about when it comes to the eating (and enjoyment) of this veg? Summer salads are an obvious choice, but they are definitely not the only options. “Beetroot is really versatile and can be added into a range of dishes,” Jenna tells us. “You can give roasting it a go for delicious root vegetable salads, and incorporating it into soups and juices too. You could also try adding it to porridge for a rich pink colour and a burst of nutrients. Or, why not thinly slice it and cook it on a low heat in the oven to create beetroot crisps which are perfect for snacking on?” For added foodie inspiration, try the recipe ideas created by Love Beetroot on the next page or visit the website lovebeetroot.co.uk to find out more.

Spicy Beetroot Lentil Stew

Serves 4

250g vac-pac beetroot
2 tbsp vegetable oil
1 red onion, chopped
3 cloves garlic, crushed
1 tbsp ginger paste
1 red chilli, finely sliced
1 tbsp garam masala
2 tsp ground cumin
2 tsp ground turmeric
½ tsp salt
200g red lentils
400ml coconut milk
Juice of ½ a lime
30g fresh coriander, roughly chopped
2 spring onions, sliced

In a blender or food processor blitz the beetroot including the juice until puréed, then set aside.
Using a large deep pan heat the oil on a medium heat and add the onion and ginger paste. Fry gently until soft, but not coloured. Add the garlic and chilli and continue to fry on low for a further two minutes.
Add the spices, stirring to combine, along with the salt. Then add the lentils, the beetroot puree and the coconut milk. Simmer on a low heat, stirring every now and then to prevent sticking.
Once the lentils have absorbed the purée and coconut, milk, which should take about 30 minutes, remove from the heat.
Squeeze in the lime juice, and sprinkle over the coriander and the spring onions. Serve with rice, naan, or simply enjoy as it is.

Beetroot Smoothie Bowl

Serves 2

125g vac-pac beetroot
2 frozen bananas, peeled and chopped
200g frozen strawberries, hucked
150g coconut yoghurt
1 tsp vanilla extract

To serve:

1 tsp flaked almonds
1 tsp chia seeds
2 tbsp granola

Blend together the smoothie ingredients until you have a smooth and thick consistency.
Next, pour into a bowl and top with almonds, chia seeds and granola.