Spring through to summer is Beetroot season in Victoria, so it’s a great time to take advantage of all the health benefits of this versatile and nutrient rich vegetable. There are lots of ways to include beetroot in your diet. It makes a great addition to a juice, can be roasted, pickled, or eaten raw (grated into a salad raw is a great way to use it). The green leafy part of the beetroot can also be used as you would spinach – lightly cooked or raw.
Beetroot has an exceptional nutritional profile. The greens are rich in calcium, iron and vitamins A and C. Beetroots are an excellent source of folic acid, fibre, manganese and potassium. Beetroot fibre has been shown to increase the level of antioxidant enzymes in the body – specifically glutathione peroxidase, which is an important antioxidant for all cellular functions and particularly important for liver detoxification. Beetroots are also a good source of glutamine, which is an amino acid necessary for gastrointestinal health.
Studies have shown that beetroot intake can be beneficial for lowering high blood pressure. and also that the antioxidant betaine may protect against liver disease – particularly the build up of fatty deposits in the liver caused by alcohol consumption, protein deficiency, and diabetes.
Aside from all the health benefits of eating beetroots, they are delicious! The following recipe is an adaptation of Yotam Ottolenghi’s roasted beetroot dip recipe.
Ingredients:
- 6 medium beetroots, trimmed
- 2 small garlic cloves, minced or finely chopped
- 1 small red chilli or pinch cayenne pepper
- 1 cup plain Greek yogurt (*or ¾ cup of tahini &1/4 cup of water for a dairy free/vegan option)
- 3 tablespoons extra-virgin olive oil
- 1-2 tablespoon za’atar (or dukkah can work)
- Juice of ½ lemon
- Pinch Salt & Pepper
- 1/4 cup roasted hazelnuts, chopped
- 2 tablespoons goat cheese, crumbled (optional)
- 2 spring onions, thinly sliced
- A tin of drained lima beans or chickpeas can also be blended into the dip – this increases the protein content, and makes it thicker and more of a hummus style of dip.
Method:
- Preheat the oven to 200°. Put the beets in a small roasting pan and add 1/4 cup of water. Cover with foil and bake for about 1 hour, until tender. Let cool slightly.
- Peel the beetroots, cut into wedges and transfer to a food processor. Add the garlic, chilli and yogurt and pulse until blended. Add the olive oil, lemon juice and za’atar and puree. Season with salt. Scrape into a wide, shallow bowl. Scatter the hazelnuts, goat cheese and spring onions on top and serve with warm bread or veggie sticks.
By Natalie Trevaskis – Naturopath
