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Healthy Recipe Sept 08
This month we’re looking at…. Beetroot

Beetroot is a biennial plant who’s fresh young leaves may be eaten as a salad.   However, these days it’s the root of the plant that’s more commonly used in our diets.  The sweet flesh of the roots can be stewed, boiled, baked or pickled.  Beetroot is the main ingredient in the classic Eastern European soup ‘Borscht’.    Some people pass red coloured urine after eating beetroot, whereas others are not affected. 

Nutrient profile

Beetroot is a low calorie, low fat food, and is a source of fibre, folate and vitamin C.  Beetroot is also a source of cancer fighting antioxidants and betaine, a nutrient that plays a role in the health of the cardiovascular system.

Pre-cooked, vacuum packed beetroot is a handy addition to the fridge and makes a tasty addition to salads, while raw beetroot is delicious, peeled grated in salads.   Some people prefer the more tangy taste of pickled beetroot in sandwiches, salads or as a low calorie snack illicitly eaten from a jar at the fridge! 

Starter:  Beetroot, pecan and feta salad

Ingredients

  • 6 precooked beetroots (vacuum packed)
  • 1-2 handfuls of pecan nuts
  • 4 handfuls of mixed leaves
  • 100g goat's feta (go for reduced fat feta if available)

 

Salad dressing (if watching your weight, choose low calorie dressing, or just drizzle with a good quality balsamic vinegar)
Cut each beetroot into wedges. Toast pecans at 200°C for 5-6 mins. Cool.  Toss beetroot and mixed leaves.  Divide between 4 starter plates.  Scatter with feta and pecans.  Drizzle with small amount of dressing.  Serve immediately.

Serves 4

© Joanne Corbett, BSc, DBS, MSc, MINDI

 
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