Sweet taste, many ways to enjoy it and a treasure trove of precious nutritional properties that make it a true natural tonic: beetroot is the perfect vegetable to vary your diet and add a touch of color and health to your dishes. Find out with us why it’s good for you, how to cook it and which are the best beetroot recipes to bring to the table to enjoy his benefits.
The nutritional properties of beets
The beetroot (Beta vulgarislisten)) is a dal root vegetable nutritional profile truly remarkable. It stands out above all for its content of water (91% by weight), fibre (2.6 g per 100 g) e mineral saltsespecially of potassiumof which it is very rich – well 300 mg per 100 g of raw beets – but also of football, of phosphorus e ferro.
It is also an excellent source of vitamins, especially of vitamin C e you vitamin B9 (or folic acid). It also contains numerous substances antioxidantsespecially the betalainnatural pigments responsible for its red color, but also carotenoidsespecially lutein and zeaxanthin. Extremely rich in nutrients, beetroot is instead a lot low in calories: contains hardly any 25 per 100 g of raw product.
The health benefits of beetroot
Thanks to its mix of potassium, iron, vitamin C and B vitamins, beets are the perfect choice antidote against fatiguestates of debilitation, inappetence e anemia and the right ally for strengthen the immune defences.
Due to its richness in potassium, this vegetable is also very useful for good functioning of the nervous system and to protect the heart health: this mineral, in fact, contributes to keep pressure values under controlso it helps against hypertension.
The abundance of fiber and water makes beets a lot satiating, purifying and diureticexcellent for promoting intestinal regularity and to be included in the slimming dietsalso for its very low caloric intake.
Thanks to their antioxidant content, beets also play an important role anti-inflammatory and antiaging action useful for slow down cellular aging and combat the harmful effects of free radicals, which can increase the risk of chronic and degenerative diseases.
This vegetable is also a lot beneficial in pregnancy because it is a good source of folic acida vitamin mentioned in this period the need increases and that is very important for the women’s health and for the proper development of the fetus.
The tricks to make the most of the nutrients of the beetroot
To fully enjoy the benefits of beetroot, it would be ideal eat it raw or use cooking methods that reduce the risk of damaging its nutrients. Vitamin C, for example, is water soluble and thermolabile, i.e. it degrades in contact with water and heat, so it is better to cook the beets steamedrather than read them, ed avoid prolonged cooking.
The iron present in beetroot, and in vegetables in general, is the so-called non eme iron, which unlike heme iron, contained in foods of animal origin, is less assimilable by the body. A little tip to make it more absorbable is to combine the beetroot with lemon juicebecause vitamin C, of which citrus fruits are rich, has the ability to promote the absorption of this mineral.
Il beetroot juice it is an excellent solution for putting both of these tricks into practice and making the most of the properties of this vegetable: it does not require cooking and can be flavored with lemon, which with its acidity is perfect for enhancing the sweet taste of beets.
You can prepare it comfortably at home with the extractor or centrifuge or, if you don’t have them, blend the peeled and chopped beetroot and filter the puree to eliminate the most fibrous parts. If you prefer a milder tasting juice, you can dilute it with a little water. At breakfast, as a snack, beetroot juice is pure energy to drink!
There are so many recipes with beetroot because this vegetable is the perfect ingredient for practically all dishes, from appetizers to desserts.
You can enrich bread, pasta, gnocchi, focaccia and savory pies with beetroot and thus add a touch of color that will make them cheerful and beautiful, as well as tasty and healthy.
Beetroot, combined with legumes such as beans and chickpeas, is an excellent base for vegetable burgers and meatballs. Also use it to make one variant of the classic hummus.
With its sweet and delicate taste, this vegetable is ideal as a condiment for first courses such as risottos e velvety and to flavor soups and stewsas the Borscht, Russian-style minestrone with beef and cabbage. In second courses it goes well with fish and shellfish: try ours San Pietro with beetroot not Scallops with Truffle Beetroot.
You can eat beets too in salad: it goes perfectly with ingredients such as eggs, avocado, carrots, onions, legumes, potatoes, fish such as tuna and mackerel, cheeses such as feta. Mix beetroot, plain yogurt, lemon juice and a pinch of salt and you have one salsa tasty to accompany fish or boiled potatoes.
Of course, this vegetable is yummy too alone as a side dish, simply steamed and seasoned with oil and lemon, perhaps with a sprinkling of sesame or sunflower seeds to add a crunchy note. Taste it also flavored with oil, vinegar and mustard, as in the french beets.
You can use beets for yours too sweet recipes: is a great basis for spoon puddings and dessertsbut also for torte e biscotti. The perfect pairings? Dark chocolate and dried fruit such as almonds. Try ours Cinnamon Beetroot Rolls.
Nothing of the beet is thrown away, in fact, in addition to the root, they are the leaves are delicious toothat you can stir-frysteam and blend to prepare a pesto for pasta or add to soups and stews. In short, this good and nutritious vegetable is the perfect companion in the kitchen to eat healthy and tasty, save money and say goodbye to waste.
Discover the others recipes with beets in the “Ingredients” section of Buonissimo.