Food NEWS
And the Beet Goes On
Catherine Lawson
It’s hard to imagine a vegetable that’s had more comebacks on the culinary front than the humble beetroot. The Egyptians cultivated it for its leaves which were used to treat wounds; the Romans favoured it for fevers, blood disorders and stomach complaints; Napoleon raved about it as an alternative source of sugar when sugar cane was scarce; the Victorians used it as an early hair dye and lip blush; and in WWII it was a staple on the home-front as a vegetable, a sugar replacement, a clothes dye and more.
Today, with the impressive array of nutritional benefits now more fully understood, it is highly praised in the world of sport and natural medicine and, as a result, comes in a concentrated, convenient capsule form. So if you only think about beetroot as that crinkle cut, vinegar-soaked addition to your 70’s style school dinner then you’re missing out on the true glories of one of the most nutrient-dense, powerful plants on the planet. Beetroot really is the original wonder food.
Consider the impact of beetroot on heart and blood health, for example. Beetroot juice helps to lower blood pressure because its high levels of nitrates convert to nitric oxide in the body, and the nitric oxide molecules help dilate blood vessels resulting in lower blood pressure and better blood flow. Add to that the high levels of iron which red blood cells need to transport oxygen around the body and you’ve got yourself one very impressive heart-healthy vegetable. If the potential for this wonder food to help prevent heart disease and stroke isn’t enough to make you want to reach for a shot of pure beetroot juice every day, read on.
Betacyanin, the compound which gives the traditional dark beetroot its glorious deep magenta colour, fights inflammation and, as an antioxidant, protects cells from the damage caused by free radicals which contribute to cancers, heart disease, stroke and many ageing diseases of the body and brain. Fibre rich, with protein and carbohydrates in the mix too, it’s a vegetable which aids digestion, keeps you regular and can support weight loss as it helps you feel fuller for longer. There really isn’t much this wonder food can’t do.
The list of ways to enjoy beetroot is endless: steam them and eat them as a side, grate them raw through salads, juice them for the ultimate health shot, blitz them through hummus, or go retro and pickle them. To help you rediscover the joys of this powerhouse of a vegetable here’s a simple recipe which, in addition to being a nutrient-rich dip and spread, is likely to be the prettiest pop of colour you’ll see on your plate this autumn.
Beetroot and Butterbean Bash
Ingredients: serves 4 – 6
1 x 400g tin butter beans, drained and rinsed
250g diced, freshly cooked beetroot *
1 tbsp tahini
1 tbsp olive oil
Juice of 1 lemon
1 clove of garlic (2 if you like a stronger garlic kick)
Pinch of ground cumin
1 tsp sea salt
Method:
Add all of the ingredients to a food processor and blitz until smooth.
*For perfectly cooked beetroot, top and tail them (leave the skin on), cover them in boiling water and simmer for approximately 40-50 mins until a knife can go through easily leaving just a bit of bite. Drain and cover with cold water as you peel away the skin – it will slide off smoothly (you might want to wear disposable gloves). Leave them to cool before using in the above recipe.
Top tip: if you save your beetroot cooking water you can use it, with maple syrup and spices added, to make pretty pink poached pears.
