Besides being delicious and Heart Smart, Gingered Beetroot is one of the most antioxidant-rich vegetables in the world and is a great source of vitamins and minerals including vitamin C, thiamine, niacin, folate, potassium, iron, phosphorus, magnesium and calcium. Beetroot is also packed with fibre and has been shown to lower blood pressure, reduce the risk of certain cancers, and improve heart health.
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.
Heart disease is one of the leading causes of death worldwide, with high blood pressure being a leading risk factor. The high concentration of nitrates found in beetroots has incredible blood pressure lowering effects. You can see why it’s well worth staining your fingers a little purple! You will not only be enjoying this delicious dish, but you will also be helping lower your blood pressure, being Heart Smart and reaping the reward of many other health benefits too.
- 6 med Beetroots scrubbed (leaves and stems removed)
- 1 tsp Olive oil
- 2 tsp Ginger minced (fresh)
- 2 Tbsp White miso (or shiro)
- 1 Tbsp Sesame seeds
- 1 Tbsp Lemon juice freshly squeezed
- Boil beets in a large, heavy saucepan until tender.
- Remove the cooked beets to a bowl of cold water, (reserve at least ¼ cup of the beet water). When beetroots are cool enough to handle, slip off skins and discard.
- Slice or dice the cooked and cooled beets as you prefer.
- In a small fry pan or saucepan over medium heat, cook the ginger and sesame seeds in olive oil, stirring constantly for 1 minute.
- Remove the pan from heat and stir in miso and 1/4 cup beet cooking liquid. Allow to cool slightly then add the lemon juice.