- Good source of immune boosting vitamin C, Iron, Magnesium, fiber, folate, potassium and manganese.
- Known for helping in the liver and blood cleansing process.
- May help to lower blood pressure and improve blood flow.
- They have anti-inflammatory and anti-cancer properties.
Beetroots can be enjoyed cooked or raw
Are you a runner?
A study published in the Journal of Acad Nutr Diet by Murphy and Co (2012) proved
“Whole beetroot consumption acutely improves running performance”
STOP! Don’t throw the leaves away!
- The leaves actually have a higher nutritional value than the beetroot itself!
- Beetroot leaves contain a higher iron content than spinach.
- They also contain protein, phosphorus, zinc, fiber, magnesium, potassium, copper, calcium and vitamins B6, A, K, and C.
My Favourite ways to enjoy beetroots...
(Gluten free, grain-free)
This is one of my all time favourite salads and is a hit at parties.
- Approx 400g of fresh beetroots
- 2 Tablespoons of coconut oil or tallow
- Younger beetroot leaves, roughly torn (or use baby spinach leaves)
- Handful of flat leaf parsley, chopped
- 100g Danish Feta, crumbled (omit if dairy intolerant or use cashew cheese)
- 1/3 cup walnuts, roughly chopped
- 4 dried figs, finely sliced
Dressing: ¼ cup raw apple cider vinegar, ¼ cup extra virgin olive oil, 1 teaspoon Dijon mustard, pinch of Himalayan salt.
- Gently scrub off any dirt from the beetroots, cut into cubes and place on an oven tray with the oil. Roast the beetroots in a 160 degree oven for approx 30 minutes or until a toothpick goes through easily. Let the cooked beetroots cool. (If you don’t want to eat the skin...roast them whole and then peel the beetroots once cooled and then cut into cubes)
- Layer the remaining salad ingredients on a platter.
- Combine the dressing ingredients in a jar, close the lid and shake well. Pour the dressing over the salad just prior to serving.
(Gluten-free, grain-free, dairy-free, nut-free)
This is in the Healthy Every Day cookbook or was shared on his Facebook page here.
I finally tried this recipe this week after rave reviews and yes it’s a winner! Even with using 80% golden beetroots and 20% red beetroots the colour was still amazing! I roasted the beetroot and garlic. I didn’t have cumin, so just added a small amount of cracked black pepper.
- 500g beetroot, peeled and lightly cooked
- 3 tablespoons tahini (the cook book says 3 T, the Facebook page says 4T, i think 3 tablespoon is enough unless you really like the taste of tahini which is ground sesame seeds)
- 1 clove garlic
- 2 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 tablespoon apple cider vinegar
- 2 teaspoons ground cumin
- ½ teaspoon sea salt
Cut the cooked and cooled beets roughly and place them in a food processor with all the other ingredients. Process until smooth. Adjust seasoning to suit, and serve with seed crackers or raw vegetables. Can be stored in the fridge for up to 5 days.
- Add in a couple of leaves when you blend up a berry smoothie
- Grate raw beetroot into a coleslaw or mixed chopped salad
- Lightly sauté the leaves in butter and serve with mushrooms, bacon and eggs.
- Substitute the spinach for beetroot leaves in my frittata recipe here
- Make beetroot kvass (fermented beetroot)
To be honest, I don’t enjoy the thick stems as much and since we had so many lush looking greens, i gave the stems to our guinea pigs and chickens. Nothing went to waste.
Warning: Don’t panic if your toilet activities turn a reddish colour one or two days after eating beetroot, its normal and nothing to worry about. Of course if you haven’t eaten any beetroots and see a blood colour, visit your doctor.
(Thank you to my organic gardening guru Denise from Hartley Harvest)
They need a compost rich free-draining soil
Keep the water up to them
A week or two prior to harvest mount up extra compost around the bulbs to encourage larger beetroots to grow.
- Murphy M, Eliot K, Heuertz RM, Weiss E (2012) Whole beetroot consumption acutely improves running performance.J Acad Nutr Diet. 2012 Apr;112(4):548-52. doi: 10.1016/j.jand.2011.12.002.