You can't beat the Beetroot!

Amy Micheal introduces the incredible super veg you didn't realise was so good for you!

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So revered was the beetroot in ancient Greece, that it was regularly submitted as an offering on a silver platter to the god Apollo at the temple at Delphi. There is a glorious variety of beetroot available in delis and better supermarkets nowadays, from white to golden to candy, as well as the familiar purple. It’s super versatile and you can include it in almost anything. However, the magic of the brilliant beetroot is its many health benefits.

Rich in beta-carotene, it is a powerful anti-carcinogen which is bound to the red colouring of the vegetable. Beetroot delivers high levels of folic acid, making it an essential dietary addition to women of child-bearing age or those trying for small people. Its high levels of potassium and iron are invaluable for those getting over a viral illness or suffering from a chronic fatigue syndrome such as ME. Finally, it is packed full of Vitamin B6, which helps protect against heart disease and aids regulation of the immune and nervous systems.

We always end up chopping off the leaves and throwing them out, but they are an excellent source of calcium, helping to build strong bones and avoid osteoporosis, as well as high levels of vitamin C. You can cook them the way you would spinach, or include them in your daily juice. Not only do you get the full nutritional benefits, but you also have so much less waste!

If you are keen on fitness, beetroot should be part of your recovery programme. The vegetable can increase the cellular uptake of oxygen by up to 400 per cent and, more recently, the University of Northumbria conducted tests and found that beetroot juice can reduce muscle stress after a workout, due to its anti-inflammatory properties, giving you more gain and less pain.

If this doesn’t inspire you to eat it at least once a week, below are a couple of my favourite recipes to really whet your appetites.

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Recipe 1: Beetroot Burgers

Serves 6 - but if you want a whopping portion, it can be for four.

These also freeze really well, so make the whole lot and put away for that mid-week meal when you are feeling lazy.

Ingredients

  • 3 ½ tbsp olive oil

  • ½ red onion, finely chopped

  • 1 garlic clove, crushed

  • 1 raw large beetroot, peeled and grated

  • ½ courgette, grated

  • 1 large carrot, peeled and grated

  • 50g porridge oats

  • 200g tinned chickpeas, drained

  • 1 ½ tbsp tahini

  • 1 large egg yolk

  • 2 spring onions, thinly sliced

  • 1 ½ tbsp finely chopped fresh coriander

  • Sea salt and freshly ground black pepper

  • Burger buns (I like Brioche, but use whatever floats your boat)

If you have a food processor, use the grating disc to make your life easier. If not, think of the workout for the bingo wings!

​Heat 1 tablespoon of the oil in a large frying pan over a medium heat. Fry the onion and garlic for 4 - 5 minutes, or until soft. Add the grated vegetables and cook, stirring often, for 5 minutes, or until soft. Drain away any excess liquid released by the vegetables.

Place the oats, chickpeas, tahini and egg yolk in a food processor and pulse to combine. Tip the mixture into a bowl and stir in the grated vegetables, spring onions and coriander. Season generously with salt and pepper. Divide the mixture into six and shape into burgers. Cover and refrigerate for at least 30 minutes (or up to 24 hours).

Heat 2 tablespoons of oil in a frying pan over a medium heat. Cook the burgers, in batches if necessary, for 2–3 minutes on each side, or until golden and hot through. Serve with your choice of buns and any toppings. Mango chutney works well, spicy slaw or whatever takes your fancy. Sweet potato wedges are a great accompaniment.



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Recipe 2: Beetroot Lemonade

Makes enough for two.

Don't be put off by the unusual addition of sauerkraut. It adds a zingy note and is mega good for you.

Ingredients

  • 3 carrots, unpeeled if organic, top and tailed

  • 3 medium radishes with the leaves if you have them

  • 2 apples, braeburns work well

  • 1 lemon, with skin if thin skinned, if not peel but leave as much of the pith as you can

  • 1 medium beetroot, unpeeled with leaves

  • 2 tbsp sauerkraut​

Whack everything in your juicer and enjoy! This juice is oozing with anti-carcinogens and is spectacular for the heart and circulation to boot.




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Recipe 3: Rainbow Beetroot Salad

Makes enough for four ladies who lunch. Or as a wonderful side

Ingredients

For the salad:

  • 85gm uncooked quinoa

  • 150gm edamame beans

  • 25gm flaked almonds, toasted

  • 1 medium beetroot, raw, peeled and julienned

  • 1 medium carrot, raw, peeled and julienned

  • 70gm baby spinach

  • 1 avocado, cubed

For the dressing:

  • 3 tbsp cider vinegar

  • 2 tbsp lime juice

  • 1 tbsp chopped mint

  • 2 tbsp honey

  • 1 tsp Dijon mustard

  • ¼ tsp salt

  • Black pepper to taste

Cook the quinoa according to the packet instructions. Boil the edamame until just cooked. Leave both to cool.

Toast the almonds in a dry frying pan, set aside to cool.

Whisk the dressing ingredients for the vinaigrette.

Assemble the salad and dress just before serving.




Amy Micheal is a Pilates instructor at Yogaloft and swears by the health benefits of good nutritional ingredients.

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