Beetroot is a superfood known for its deep, earthy flavour and shocking purple colour, yet not only a brilliant vegetable to add vibrancy to a summer salad, it has a whole range of health benefits meaning it’s a food we simply cannot ignore.
Its nutritional value is outstanding. Non-existent in fat and low in calories, it’s perfect for when watching your weight. In contrast, it has a high fibre content, therefore valuable in aiding digestion.
Beetroot nutritional facts
- Rich in manganese, which is good for bones, liver, kidneys and pancreas.
- High levels of iron, which plays an important role in red blood cell production and haemoglobin; the protein that transfers oxygen around our body.
- Contains naturally occurring Nitrates, which converts to Nitric Oxide when in our bodies. Nitric Oxide in return then helps to relax and dilate our blood vessels, meaning blood flow is enhanced and therefore lowering our blood pressure.
- An excellent food for keen fitness fanatics. By boosting the oxygen transportation in our blood, it will overall increase our energy and stamina when exercising.
- Purifies your blood, and liver, as it helps support detoxification. It cleanses the body by removing the toxins that have been flushed out by the liver, rather than letting them be reabsorbed.
- Betacyanin, one of Beetroots key antioxidants, and the reason for the vivid colour, has an extra quality as it prevents the production of cancer forming compounds.
While most people eat boiled or pickled beetroot, roasting this vegetable does bring out an exciting and even more enhanced earthy flavour. Surprisingly, it has a meaty characteristic, perfect as a meat substitute. Its blood building properties also replaces the protein element often associated with eating meats. It’s perfect for vegetarians, vegans or anyone who just wants a meat free diet. Our vegetarian/vegan cookery classes are a brilliant way of learning how to cook tasty meals that are also incredibly nutritious.
Warm, roasted beetroot can often lift a simple salad when paired with ingredients such as red onion, pomegranate, and parsley. Find my favourite recipe below in a creamy feta salad, it’s the perfect combination of contrasting flavours and textures.
500g fresh raw beetroot – peeled and cut into thin wedges
2 tbsp garlic infused oil or rapeseed oil
1 tsp whole grain mustard
Salt and Pepper to taste
4 garlic cloves still in their skins
2 sprigs of fresh garden rosemary
5-6 large leaves of fresh sage
Salt and pepper to taste
2 tbsp Honey
1 tbsp Balsamic vinegar
For the salad
1 small thinly sliced red onion
1 tbsp fresh coriander
Half lemon zest & ¼ juices
Watercress or rocket
100g feta cheese
Salt & pepper to season
Extra virgin olive oil to drizzle
- Preheat the oven to 180º C, Gas mark 4.
- Place the beetroot, oil, wholegrain mustard, salt and pepper on a large baking tray and toss together. Roast for about 30 minutes.
- Now add the garlic, herbs, balsamic vinegar and honey and roast for another 15 minutes, until the beetroot is tender.
- When cooked, serve with a thinly sliced red onion, fresh coriander, a little lemon zest, a dash of lemon and some watercress salad.
- Crumble some feta or ricotta cheese. Season again with sea salt and plenty of freshly cracked black pepper, and finally drizzle some good extra virgin olive oil.
- Then enjoy…
Kumud Gandhi is a Nutritional Food Scientist bestselling Author, Broadcaster, and Keynote Speaker on the subject of nutritional health for productivity & performance in the workplace. In 2010 Kumud founded ‘The Cooking Academy’ a cookery school that focusses on cooking for nutritional health and wellbeing. Kumud regularly presents to international audiences on a variety of topics such as ‘Eating for Immunity and a Lifetime of Wellness’. She is an expert in the field of Wellness in the Workplace and works with organizations to create transformational change in employee health & well-being through nutrition and health coaching.