Beetroot, with its vibrant color and earthy flavor, is not only a versatile vegetable but also a nutritional powerhouse. Packed with essential vitamins, minerals, and antioxidants, beetroot offers numerous health benefits. If you're looking to add more beetroot to your daily diet, here are 5 delicious recipes that will help you do just that. From breakfast to dinner, these recipes will inspire you to make beetroot a regular part of your meals.
Health Benefits of BeetrootRich in Nutrients: Beetroot is packed with essential vitamins and minerals, including folate, manganese, potassium, iron, and vitamin C. These nutrients support various bodily functions, such as immune function, bone health, and energy production.
Supports Heart Health: Beetroot contains high levels of dietary nitrates, which are converted into nitric oxide in the body. Nitric oxide helps relax and dilate blood vessels, leading to improved blood flow and lower blood pressure. Consuming beetroot regularly may help lower the risk of heart disease and promote cardiovascular health.
May Improve Athletic Performance: The nitrate content in beetroot has been shown to enhance exercise performance by improving oxygen utilization and increasing endurance. Athletes and active individuals may benefit from consuming beetroot juice or supplements to improve exercise capacity and performance.
Boosts Digestive Health: Beetroot is rich in dietary fiber, which promotes digestive regularity and helps prevent constipation. Fiber also supports the growth of beneficial gut bacteria, which contribute to overall digestive health and may reduce the risk of digestive disorders such as diverticulitis and colon cancer.
Supports Brain Health: The nitrates in beetroot have been associated with improved cognitive function and brain health. Nitric oxide helps increase blood flow to the brain, which may enhance cognitive function, memory, and decision-making skills. Regular consumption of beetroot may help maintain brain health and reduce the risk of age-related cognitive decline.
Beetroot Meal Ideas
Beetroot Smoothie Bowl Ingredients 1 cooked beetroot, chopped
1/2 cup frozen berries
1 ripe banana
Handful of spinach leaves
1/2 cup almond milk (or any milk of your choice)
Toppings: granola, sliced fruits, chia seeds, honey
Method - In a blender, combine the cooked beetroot, frozen berries, banana, spinach, and almond milk.
- Blend until smooth and creamy.
- Pour the smoothie into a bowl.
- Top with granola, sliced fruits, chia seeds, and a drizzle of honey.
- Enjoy immediately.
Beetroot and Feta Salad
Ingredients 2 medium-sized beetroot, peeled and sliced
Mixed greens
Feta cheese, crumbled
Handful of toasted walnuts or pecans
Olive oil
Balsamic vinegar
Honey
Method
- Preheat the oven to 400°F (200°C).
- Place the beetroot slices on a baking sheet, drizzle with olive oil, and season with salt and pepper.
- Roast in the oven for 25-30 minutes or until tender. Allow to cool.
- Arrange the mixed greens on a serving platter.
- Top with the roasted beetroot slices, crumbled feta cheese, and toasted walnuts or pecans.
- In a small bowl, whisk together olive oil, balsamic vinegar, and honey to make the dressing.
- Drizzle the dressing over the salad and serve.
Beetroot Hummus
Ingredients 1 cooked beetroot, chopped
1 can (15 oz) chickpeas, drained and rinsed
2 tablespoons tahini
Juice of 1 lemon
1 garlic clove, minced
1/2 teaspoon ground cumin
2 tablespoons olive oil
Salt and pepper, to taste
Method - In a food processor, combine the cooked beetroot, chickpeas, tahini, lemon juice, minced garlic, and ground cumin.
- Pulse until smooth, scraping down the sides as needed.
- With the food processor running, gradually add the olive oil until the hummus reaches your desired consistency.
- Season with salt and pepper to taste.
- Serve the beetroot hummus with sliced vegetables, pita bread, or crackers.
Beetroot Risotto
Ingredients 2 cups Arborio rice
4 cups vegetable broth
1 cooked beetroot, finely grated
1/4 cup white wine
1/2 cup grated Parmesan cheese
2 tablespoons chopped fresh parsley
Salt and pepper, to taste
Method - In a large saucepan, bring the vegetable broth to a simmer over medium heat.
- Add the Arborio rice to the saucepan and stir to coat the rice in the broth.
- Cook, stirring frequently, until the rice has absorbed most of the broth.
- Stir in the grated beetroot and white wine.
- Continue cooking and stirring until the rice is creamy and cooked through, adding more broth if needed.
- Remove from heat and stir in the grated Parmesan cheese and chopped parsley.
- Season with salt and pepper to taste.
- Serve the beetroot risotto hot, garnished with additional Parmesan cheese if desired.
Beetroot Chocolate Cake
Ingredients 1 cooked beetroot, pureed
1 1/2 cups all-purpose flour
1/2 cup cocoa powder
1 cup granulated sugar
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
2 eggs
1/2 cup vegetable oil
1 teaspoon vanilla extract
Chocolate frosting of your choice
Method - Preheat the oven to 350°F (175°C). Grease and flour a 9-inch round cake pan.
- In a large mixing bowl, combine the pureed beetroot, all-purpose flour, cocoa powder, granulated sugar, baking powder, baking soda, and salt.
- In a separate bowl, whisk together the eggs, vegetable oil, and vanilla extract.
- Gradually add the wet ingredients to the dry ingredients, mixing until well combined.
- Pour the batter into the prepared cake pan and smooth the top.
- Bake in the preheated oven for 30-35 minutes or until a toothpick inserted into the center comes out clean.
- Allow the cake to cool completely before frosting with your favorite chocolate frosting.
- Slice and serve the beetroot chocolate cake, and enjoy!