Whether you roast it whole, blend into a classic
soup or drink as juice like the Olympians do -
beetroot is low in fat, full of vitamins and
minerals and packed with powerful antioxidants -
a health-food titan.
An introduction to beetroot
Like many modern vegetables, beetroot was
first cultivated by the Romans. By the 19th
century it held great commercial value when it
was discovered that beets could be converted
into sugar. Today, the leading commercial
producers include the USA, Russia, France,
Poland and Germany. Many classic beetroot
recipes are associated with central and
Eastern Europe including the famous beetroot
soup known as borscht. Beetroot's earthy
charm has resulted in its ubiquitous influence
on fashionable menus and recipes. Its
delicious but distinctive flavour and nutritional
status have escalated it to the root you can't
beat!
Belonging to the same family as chard and
spinach, both the leaves and root can be eaten
- the leaves have a bitter taste whereas the
round root is sweet. Typically a rich purple
colour, beetroot can also be white or golden.
Due to its high sugar content, beetroot is
delicious eaten raw but is more typically
cooked or pickled.
Nutritional highlights
Beetroot is of exceptional nutritional value;
especially the greens, which are rich in
calcium, iron and vitamins A and C. Beetroots
are an excellent source of folic acid and a
very good source of fibre , manganese and
potassium. The greens should not be
overlooked; they can be cooked up and
enjoyed in the same way as spinach.
A 100g serving of raw beets provides:
43 calories
2g protein
0g fat
10 carbohydrate
3g fibre
A history of health
Beetroots have long been used for medicinal
purposes, primarily for disorders of the liver
as they help to stimulate the liver's
detoxification processes. The plant pigment
that gives beetroot its rich, purple-crimson
colour is betacyanin; a powerful agent,
thought to suppress the development of some
types of cancer
.
Beetroot is rich in fibre, exerting favourable
effects on bowel function, which may assist in
preventing constipation and help to lower
cholesterol levels too
Research
Beetroot fibre has been shown to increase the
level of antioxidant enzymes in the body,
(specifically one called glutathione
peroxidase), as well as increase the number of
white blood cells, which are responsible for
detecting and eliminating abnormal cells.
Beets are also one of the richest sources of
glutamine, an amino acid, essential to the
health and maintenance of the intestinal tract.
Other studies have looked at the effect of
beetroot juice on blood pressure. A reduction
in blood pressure is beneficial for the
avoidance of heart disease and stroke. Studies
state that nitrate rich foods like beetroot may
help in heart attack survival.
Beetroot juice has gained popularity since
Paralympic gold medalist David Weir
announced that a shot of the juice was his
secret to success .
How to select and store
Good quality, fresh beetroots should have
their greens intact. The greens should be
fresh-looking with no signs of spoilage. The
beetroot should be firm, smooth, and a vibrant
red-purple, not soft, wrinkled or dull in colour.
Fresh beets with the greens attached can be
stored for three to four days in the fridge, but
beets with the greens removed can be stored
in the fridge for two to four weeks. Raw beets
do not freeze well since they tend to become
soft on thawing. Freezing cooked beetroot is
fine as it retains its flavour and texture.
Tip:
Slightly limp greens can be restored to freshness
if stored in the refrigerator in water. However, if
it's too late, you can simply cut them off.
Wash beets gently under cool running water,
taking care not to tear the skin. It is this
tough outer layer that helps keep most of the
beetroot's pigments inside the vegetable. The
leaves can be steamed lightly to retain their
nutritional quality. When boiling beetroot,
leave the beets with their root ends and one
inch of stem attached and don't peel them
until after cooking since beet juice can stain
your skin.
Tip:
If your hands become stained during preparation
and cooking beetroot, rub some lemon juice over
them to help remove the colour.
Though available year round, beets are
sweetest and most tender during their peak
season, from June to October. Beets are
enjoying a resurgence in popularity among
modern chefs. While heirloom varieties like
white and golden yellow beets make for pretty
dishes, only red beets have the cancer-fighting
compound betacyanin
Safety
For some people, eating beetroot may induce
beeturia; a red or pink colour in the urine or
stool. It is totally harmless! Beet greens and,
to a lesser extent, the roots contain high
levels of oxolate. Individuals with a history of
oxalate-containing kidney stones should avoid
over-consuming beetroot.
Source: bbcgoodfood
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