Beetroot

Beetroot, health benefits

Since I have garden I enjoy fresh, organic beets.

Whether you roast it whole, blend into a classic soup or drink as juice like the Olympians do - beetroot is low in fat, full of vitamins and minerals and packed with powerful antioxidants - a health-food titan.

Beetroot is of exceptional nutritional value; especially the greens, which are rich in calcium, iron and vitamins A and C. Beetroots are an excellent source of folic acid and a very good source of fibre, manganese and potassium. The greens should not be overlooked; they can be cooked up and enjoyed in the same way as spinach.


Smoky Beetroot Hummus


(Vegan) 

Serves 4 to 6

3 small beets,

about 1/2 can chickpeas, 

rinsed and drained
 juice of 1 lemon


2 tablespoon tahini


2 cloves garlic, pressed or minced


1/2 – 1 teaspoon sea salt


1/2 teaspoon smoked paprika


1/4 teaspoon chile flakes

1/4 cup shelled pistachios, coarsely chopped


2 tablespoons chopped dill
,


Crackers, for serving

Preheat oven to 400 degrees.

Rinse the beets. Pierce them a few times with a fork, place in a small, greased baking dish, and cover with aluminum foil.

Roast until tender, about 45 to 60 minutes. Set aside to cool.

While the beets roast, add the chickpeas, lemon juice, tahini, pressed garlic, sea salt, paprika and chile flakes to the bowl of a food processor. Don’t combine yet. Set aside.

When the beets are cool enough to handle, peel them. Dice the beets and add to the food processor.

Puree until a smooth (or chunky, if you prefer) puree forms. You may need to add a tablespoon or two of olive oil to thin. (I didn’t.)

Serve in a wide, shallow bowl, garnished with the pistachios and dill.

Vegan recipe

here

Make your own beetoot smoothie or try mix with carrot and celery.

• clean and build the blood
• lower blood pressure
• improve circulation
• calm the nerves
• improve the health of the liver, kidneys, and bladder
• clean the intestines
• fight cancer
• improve menstrual problems
• cure anemia

Tip:


If your hands become stained during preparation and cooking beetroot, rub some lemon juice over them to help remove the colour.

Beetroot burgers

(dairy free) 

Ingredients

Makes six to eight burgers.

3 cups grated beets (about 4 to 5 beets)

1 onion

2 garlic cloves

2 tablespoons olive oil (cold-pressed)

2 organic eggs

1 1/2 cup rolled oats (gluten-free, if you prefer)

7 peaces of firm tofu

1 handful fresh basil, leaves picked

1 pinch sea salt and black pepper

2 tablespoons coconut oil, ghee, or olive oil, for frying

Directions

Peel and grate beets, onion, and garlic on a box grater, or use a food processor with the grating blades attached. Place the grated vegetables in a large mixing bowl. Add olive oil, eggs, and rolled oats and mix everything well. Add tofu, basil, salt, and pepper, and stir to combine. Set aside for about 30 minutes, so the oats can soak up the liquid and the mixture sets (this step is important for the patties to hold together).

Form 6 to 8 patties with your hands. If the mixture is too loose, add some more oats. Grill the burgers a couple of minutes on each side — or fry them in a frying pan by heating a knob of coconut oil or ghee and fry until golden on both sides. Serve with grilled sourdough bread and toppings of your choice (lettuce, cabbage
, mango, avocado
, tomatoes
, sprouts, and onions).

here

All recipes are dairy free