Beetroot Nutrition
Where did beetroots originate?
Beetroot was grown by Ancient Romans, Egyptians, and Greeks. They were domesticated in the Middle East.
What does beetroot taste like?
Beetroots have a slightly sweet, rich earthy flavour. Geosim is the chemical compound responsible for beetroots earthy flavour it is the same compound responsible for that delicious smell after rain.
What are the Health Benefits of eating beetroot?
Folate for cell health
B-vitamins for converting food into fuel and giving us energy
Iron, for blood health
Copper, for bone and tissue health
Potassium, for healthy nerves
Phytonutrients: Betalains (betanin, and betaxanthin). Betanin is responsible for that deep red colour, and is often used as a natural dye. Be wary that it will stain everything it touches including your poo. Don’t be alarmed if the day after eating beetroot your poo and urine are red.
**If you have what appears to be blood in your poo or after you wipe please see your GP.
When are beetroot in season?
Early summer through to winter
What is the best way to store beetroot?
Beetroots are best stored in a sealed container or silicone storage bag in the fridge.
How do I cook beetroot?
Beetroots can be:
Roasted
Boiled or steamed
Cooked and pickled
Grated, served raw
What flavours pair well with beetroot?
Ground spices: cumin, cinnamon, clove, pepper, caraway seeds, paprika, and allspice
Fresh or dried herbs: mint, parsley, basil, coriander, rosemary, sage, thyme, dill, and tarragon
Vegetables: onion, garlic, carrot, radish, potato
Fruit: lemon or lime juice, pineapple, orange, apple, coconut, avocado,
Dairy: butter, cream, yoghurt, creme fraiche, sour cream, goats cheese, blue cheese
Sesame seeds, walnuts
Horseradish, honey, mustard, vinegar, chocolate
What are some popular dishes made with beetroot?
Beetroot salad with goats cheese and walnuts
Beetroot and black bean burgers
Borscht aka beetroot soup, originating in Central and Eastern Europe
Beetroot and chocolate brownies
Roasted beetroot with creme fraiche
Beetroot hummus
Beetroot & Black bean Burger Patties
Makes 4 large patties
Equipment: Oven, knife, fork/potato masher, bowl, roasting pan, grater, chopping board, frying pan
Ingredients:
3 medium beetroots, rinsed and dried
1 can black beans, rinsed
1/2 red/brown onion finely chopped
2 garlic clove, finely chopped
1 egg
1/2 cup breadcrumbs
2 teaspoons paprika
1 teaspoon dried/fresh rosemary
Extra virgin olive oil
Salt and pepper
Wholegrain buns
Cheese
Salad: Spinach/lettuce, tomato, cucumber etc.
Sauce: Mayo, BBQ, relish, chilli etc.
Method:
Heat oven to 180oC.
Don’t bother peeling beetroots (waste of time). Coat beetroots in oil and place in roasting pan in oven. Cook for 40-45min or until when you poke with a skewer the middle is soft. Remove from oven and let cool.
Add black beans to bowl and mash with a potato masher/fork until slightly broken.
Grate cooled beetroot (skin gets left behind) and add to bowl.
Add onion, garlic, egg, breadcrumbs, paprika, and rosemary to other ingredients.
Mix all ingredients together and form into patties. I used a 1/2 cup measure.
Rest in the fridge for 30 minutes or so.
Cook in a medium pan in extra virgin olive oil until brown on each side.
Serve on a bun with cheese, salad, and sauce of choice or however you choose.
These can also be made and frozen raw and then defrosted to be cooked for a quick meal.
I had to make and share these as I had purchased some store-bought ones the other day and they were absolutely awful. If you have only ever tried store-bought patties like this, please give these a try they are 1000% better!
Nutrition and Health Benefits of Other Foods
Health Benefits of Broccoli — St Kilda Dietitian & Nutrition (emmakeenandietitian.com.au)
Potato Health Benefits — St Kilda Dietitian & Nutrition (emmakeenandietitian.com.au)
