12+ Delicious Beetroot Recipes

Beets, those sweet and earthy tasting, red, yellow or white root vegetable are packed with nutrients and vitamins. They have amazing health benefits and can be incorporated into our diet in a variety of ways from salads, soups to smoothies or even cakes.

Today I would like to share with you a round-up of delicious beets based recipes, which hopefully will inspire you as much as they inspired me.

Baked Beet Falafel

Beet & Blueberry Bruschetta

Beet & Spinach Tart

Beet Banana Breakfast Smoothie

Beet Hummus

Beet Lentil & Quinoa Burgers

Beet Pizza with Beet Leaf Pesto

Beetroot & Garlic Sauce Zoodles

Beetroot Goat Cheese Salad

Borscht – Healthy Beet Soup

Detox Kale and Beet Salad

Raw Beetroot and Caper Salad

Roasted Garlic Beetroot Soup

 

How do you like to eat your beets?

What’s your favourite beet-based dish?

Benefits of Beets

* By Susan Conley, creator of cookthestone.com 

Beets are one of the super foods. They are an excellent source of fiber and vitamins as well as full of essential nutrients like iron, manganese, B vitamins, copper, and potassium. This article will share the benefits of incorporating beets into your diet.

Beets are one of the super foods. They are an excellent source of fiber and vitamins as well as full of essential nutrients like iron, manganese, B vitamins, copper, and potassium. This article will share the benefits of incorporating beets into your diet.

Beets won’t exactly be the first thing that comes to your mind when asked about favorite vegetables. This root vegetable may not be as well-known as carrot or squash, but only a few veggies can match up with its nutritional value.

Health benefits of beets

  1. Control blood pressure

High blood pressure is one of the main risk factors for heart disease like stroke, heart failure, and heart attacks. Heart disease also happens to be one of the top causes of death today.

Eating beets can improve your blood pressure. Experts say this is due to the high concentration of nitrates in beets, which our bodies convert to the compound nitric oxide that relaxes and dilates the blood vessels. When this happens, the blood vessels promote improved blood circulation and consequently lower blood pressure.

There have been numerous studies backing up this claim. Some studies have also indicated that beets can lower blood pressure by as much as 10 mmHg a few hours after consumption. The positive effect on blood pressure is stronger when raw beets are eaten.

  1. Improve digestion

Like most vegetables, beets are rich in dietary fiber which has been linked to numerous health benefits such as improved digestion.

Did you know that a cup of beetroot already has 3.4 grams of fiber? That’s about 20 percent of the recommended daily value for dietary fiber!

Fiber can promote digestive health by bypassing digestion and heading straight to the colon, where it can add bulk to stool or feed gut-friendly bacteria. By getting more fiber out of your foods, you can regularly eliminate waste and lower your risks of digestive problems like constipation and inflammatory bowel disease.

Plus, fiber can also lower your risks of chronic diseases such as heart disease, cancer, and type 2 diabetes.

  1. Enhance your stamina

While eating beets won’t really make you into a world-class athlete, regular consumption of this root vegetable can improve your stamina and enhance your athletic performance.

This wonderful benefit of beets is believed to come from the high nitrate contents of beets. Nitrates have been associated with enhanced efficiency of mitochondria which produces energy in the cells. Numerous studies have also backed up these claims, and many elite athletes are known to incorporate beets into their diets.

One study conducted and published in 2009 showed that cyclists who drank beet juice were able to pedal up to 15 percent longer. The author of the said study says eating 3-5 beets at least two hours before an event can give an individual a boost in performance.

  1. Enhance your brain’s performance

Eating beets can make your brain work better. I suggest you eat beets before taking an exam as it could enhance cognitive function.

Again, the nitrates found in beets are responsible for this wonderful benefit. By relaxing and dilating the blood vessels, nitrates can promote increased blood flow to the brain which could lead to improved brain function.

This effect is particularly critical for senior adults because studies have shown that the body’s capacity to generate nitric oxide decreases with age.

In one study conducted in 2010, 14 participants with an average age of 74 were asked to eat a high-nitrate diet that included beet juice. They were then observed to have increased focus and attention to detail for two days afterward.

  1. Lose weight

Beets are low in calories and high in water which makes them a good food to incorporate into your weight loss diet.

But what’s intriguing is that beets also have protein and fiber despite their low-calorie content. Protein and fiber are two essential nutrients for maintaining a healthy weight.

You will also be able to lose weight when you eat more beets because the vegetable can increase the feeling of satiety and reduce your appetite.

  1. Lower your risks of cancer and other diseases

Beets contain the potent antioxidants called betalains which can lower your risks of chronic disease like cancer and heart disease. It also has betacyanin which can protect the body against carcinogens. Betacyanin is the pigment responsible for the purple hue of beets.

Conclusion

With the many health benefits of beets, we should be eating more beets as a good way to incorporate a vegetable into your diet.

There are many ways to enjoy beets. You can juice or steam it. You can also roast or pickle it. But I would suggest avoiding the boiling beets to preserve the nitrates which are water soluble. Or simply let your home blender do all the work, then you will have a perfect drink for good health after few minutes.

Besides those ideas above, there are many excellent ways to prepare beets that you can use in your daily life.

Let me know what you usually do with beets in the comment section below.

Happy cooking!

Beets are one of the super foods. They are an excellent source of fiber and vitamins as well as full of essential nutrients like iron, manganese, B vitamins, copper, and potassium. This article will share the benefits of incorporating beets into your diet./>

What’s Cooking – Botwina – Meaty Beetroot and Chard Soup

Botwina - Meaty Beetroot and Chard Soup
Botwina – Meaty Beetroot and Chard Soup

Botwina is a Polish name for this fantastic soup. The main ingredient is chard – young leaves and roots from red beetroot. They are generally not available all year round, but at this time of year (July/August) they are in season and much easier to find. Your local veggie shop will probably have some or be able to source it for you.

This recipe makes a big pot of soup; it will feed 4 people for 2 days… yes, I know that is a lot of soup, but just wait till you try it, then it won’t be enough! This is a hearty soup by all accounts, for us it’s an evening meal. This is due in part to using a lot of meat to make it so it becomes like a 2 in 1 meal – soup and main dish in 1 course. It is very easy to make and oh my goodness it taste delicious.

Ingredients:

300g of sliced chard

3 large beetroots cubed

500g of beef cut into big chunks

500g of smoked ribs left intact

1 large parsnip quartered

3 large carrots quartered

1 leek quartered

2tbsp of soft brown sugar

Salt

Fresh ground pepper

Pepper corns

Bay leave

Lemon, juiced

Double cream

+ pepper corns + lemon
+ pepper corns + lemon

Cooking method:

1.       1. Take a large heavy cooking based pot and place the sliced chard, beef chunks, ribs, parsnip, carrots and leek in it.

2.       2. Add 4 litres of water.

3.       3. Add salt, pepper corns and the bay leaf and start to cook.

4.       4. Start timing 45minutes as you turn the heat on, when boiling bring to a gentle simmer.

5.      5.  After 45 minutes add the cubed beetroots and cook for a further 15 minutes.

6.      6.  Add the lemon juice, 2 tbsp of brown sugar, season to taste and then the final ingredient – double cream. The amount of double cream is depending on the final taste you want to achieve, the more cream you add the more you will counteract the acidity of the lemon juice making for a more mellow soup. We only added two heap spoonfuls to our huge pot of soup.

7.       7. That’s all she wrote as they say, you are ready to serve. Enjoy!

Time to serve!
Time to serve!

Remember any soup not eaten straight away will need to be put in the fridge as we used double cream. The added bonus here is that the soup becomes even richer and more complex the next day.

As a final thought, as chard is seasonal, you can make large volumes of this soup and freeze it for an out of season delight. However if you do plan to freeze omit the lemon juice and cream and add them on the day you eat whilst heating your soup up.