Be Brave with Beetroot!

By Michele

It’s a great time of year to go nuts with delicious, fresh Beetroot. Beetroots are in season and whether you roast them, grate them, boil them or blend them into a soup or drink them as juice, beetroot is low in fat, full of vitamins and minerals, making them a perfect health boost.

Cooked beetroot is a great source of iron, vitamin C, vitamin A, magnesium, potassium, and folate, and is packed with powerful antioxidants – a health-food powerhouse. It is one of those wonder foods that can;

1.      lower blood pressure,

2.      improve exercise performance and support energy levels

3.      improve digestive health

4.      reduce inflammation

Try these 3 recipes to try- have your disposable gloves at the ready, as they can make for some very pink hands.

Beetroot Hummus- Excellent with some capsicum, carrot and celery sticks!

Ingredients

2 medium-sized beetroot

80ml red wine vinegar

Pinch if sea salt

100g tinned chickpeas, drained and rinsed

3 garlic cloves

2 tbsp tahini

1 tbsp lemon juice

170 ml extra virgin olive oil

Method

Place the beetroot, vinegar and salt in a saucepan and cover with water- boil for 20-30 mins, until tender. Drain and cool then peel off skin. Place the beetroot, chickpeas, garlic and tahini and lemon juice in a food processer. Slowly add the olive oil while processing until thick and smooth.

Beetroot Relish- Enjoy on a burger, sandwich or as a colourful addition to a cheese platter!

Ingredients

3 large beetroots – trimmed, peeled and grated

1 red onion - finely chopped

2 apples - cored and finely chopped

2 to 3 tbsp fresh ginger - finely chopped

3/4 tsp fine sea salt - more to taste

1/4 cup sugar

1/2 cup apple cider vinegar

1/2 cup water

Method

1.      Add grated beetroot to a large pot with the onion, apple, ginger, salt, sugar, apple cider vinegar, and water. Cover and bring to a boil, then reduce heat to low and let the relish cook for approx. 30 minutes. Take off the lid and simmer for another 10-15 minutes to let some of the excess water evaporate.

2.    Remove from heat and carefully pour out any liquid that's still left in the pot. Taste and adjust seasonings as desired. Transfer to glass jars or airtight containers and enjoy!

Pumpkin and Beetroot Salad- The perfect accompaniment to any BBQ!

Ingredients

750g butternut pumpkin- peeled and cubed

4 beetroots -peeled and cubed

1 red onion- cut into wedges

120g Spinach leaves

150g Feta cheese

3 tbsp Pine nuts

2 tbsp Sunflower seeds

2 tbsp Pepita seeds

Optional: 1 can chickpeas, drained and the seeds of 1 pomegranate

Dressing:

2 tbsp Olive oil

2 tbsp Balsamic vinegar

1 tbsp Honey

Method

1.      Place pumpkin, beetroot and onion on a baking tray and drizzle with olive oil. Roast at 200 degrees for about 30-40 minutes or until soft and golden.

2.      Whilst the roast vegetables are cooling, toast nuts and seeds in a frying pan until golden.

3.      To a salad bowl add spinach leaves, nuts, seeds, cubes of feta, roasted beetroot, pumpkin and onion.

4.      If using chickpeas and pomegranate add these now too.

5.      Combine ingredients for the dressing. Just before serving pour over the dressing and toss salad.

Now enjoy!