Beetroot - 10 Ways to Utilize This Vegetable

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Beetroots – their nutritional value

100 grams of beetroot provide approximately 43 calories, 1.6 grams of protein, 0.2 grams of fat and 9.6 grams of carbohydrates. Beetroot is also a source of significant amounts of vitamins – A, C, B1, B2, B3 and folic acid, as well as rich in mineral components such as iron, potassium and magnesium. Additionally, beetroot contains about 2.8 grams of fiber in 100 grams of product. To obtain the maximum nutritional value, it is recommended to consume beetroot raw or subject it to quick thermal processing and consume it immediately after preparation. An exception is dried beetroot, in which the flavonoid content is similar to that of fresh beetroot. To increase the absorption of fat-soluble vitamins, oil, butter or olive oil should be added to a dish with beetroot.

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The health attributes of beetroots

Beetroots serve as a source of pigments, specifically betalains, which possess substantial anti-inflammatory, antioxidant, and chemoprophylactic qualities. Additionally, they contain nitrogen, which may contribute to enhancing the functionality of the inner tissue and reducing hypertension. Consuming beetroots may augment bodily performance, hence, they are frequently employed by athletes and physically active individuals. In a 2019 study, M. C. Swartz et al. suggested that beetroot juice could be beneficial in treating cancers in children. However, the authors emphasize that further investigations are required in this direction. P. Mirmiran and colleagues indicated in their 2020 study that the consumption of beetroots may have an impact on improving diabetes control, kidney function, and microbiome composition. Nevertheless, additional observations are necessary.

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The Ideal Taste Combinations

Beetroots are a fantastic ingredient in both sweet and savory recipes. Their mild sweet flavor pairs wonderfully with intense cheeses such as goat, feta, or gorgonzola, and fish such as herring or salmon. An excellent option is to add horseradish to beetroots, resulting in a popular vegetable dish. Beetroot is often seasoned in appetizers with spicy spices. In desserts, beetroots are often combined with cocoa or chocolate and honey, while in salads, they are combined with fruits such as mango or pineapple.

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Application of beetroots in the culinary art

Beetroots can be utilized in numerous ways in the culinary field, most often a red soup is prepared that harmonizes exceptionally well with small pierogi, uszka, or croquettes. It is also worthwhile to experiment with other methods for preparing these health-promoting vegetables.

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A beetroot salad - a fantastic concept for a light dish

Salads featuring beetroot are an excellent concept for light dishes. In cookbooks and on websites, one can find many inspirations. Starting with simple yet incredibly delicious Caprese salads featuring roasted beetroot and mozzarella, through vegetable salads with boiled beetroot, layered salads with grated beetroot, to especially intense ones such as a salad with beetroot, mango, and Gorgonzola. Beetroot also pairs excellently with goat cheese. It's important to highlight that salads are not only delicious but also provide fiber and vitamins, as well as mineral components. The benefits of these dishes are quick preparation and freedom of ingredient selection. The addition of fat in the form of sauce or dressing ensures that fat-soluble vitamins, such as A, D, E, and K, are well absorbed by the body.

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Salad from beetroot and mozzarella (for two servings)

1 serving: 373.9 kcal, protein: 15.2 g, fats: 28.5 g, carbohydrates: 16.4 g Ingredients: 2 beetroots (200 g), 1 ball of mozzarella (120 g), a handful of rocket leaves (20 g), 3 tablespoons of olive oil (30 g), 1 teaspoon of lemon juice (10 g), 1 teaspoon of honey (15 g), Spices: salt, pepper. Preparation: 1. Roast beetroots and slice them into very thin slices. 2. Slice mozzarella. 3. Mix olive oil, honey, and lemon juice. Add salt and pepper. 4. Place rocket leaves on a plate, arrange beetroot and mozzarella slices alternately. Pour the prepared dressing over it.

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Beetroot cream

An extraordinary alternative to traditional borscht is beetroot cream. Not only is it delightful in taste, but it also provides significantly more fiber than classic red borscht. By using the appropriate seasonings, it can be savored even on cold days to ensure enjoyment and satiety.

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Buckwheat porridge with dried plums (4 servings)

1 serving: 204,6 calories, protein: 4,2 g, fats: 8,7 g, carbohydrates: 32,4 g Ingredients: 6 beets (600 g), 12 fresh plums (170 g), 4 dried plums (30 g), 3 teaspoons of vegetable oil (30 g) 1 onion (100 g), 2/5 cups of apple juice (100 g) 2 glasses of vegetable broth (500 g), 2 tablespoons buckwheat (20 g), spices: fresh ginger, salt, pepper. Preparation1. Chop the onion into cubes and fry in oil. Add fresh and dried plums. Stew. 2. Add peeled and diced beets, buckwheat, and spices. Pour in broth and apple juice. Cook over low heat until soft. 3. Season with salt and pepper and blend.

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Beetroot rolls with cheese or hummus

Cooked or roasted beets prove to be excellent ingredients for making sandwich rolls. Once blended, they will enrich the taste of cheese or hummus.

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Complete set of beetroot offerings (1 serving)

1 serving: 231.5 kcal, protein: 15.6 g, fats: 13.2 g, carbohydrates: 14.7 g Ingredients: – 1/2 pack of reduced-fat sheep cheese (125 g), – 1 beetroot (100 g), – 1 tablespoon of olive oil (5 g), – spices: horseradish, salt, pepper.

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It's a procedure of preparation

1. Mark the beetroot, then divide it into 4 parts. Bake it in an oven with the inclusion of oil for around 30 minutes, at a temperature of 200°C. 2. Disintegrate the curd, add grated or mixed beetroots. Condiment it with horseradish, salt, and pepper.

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Sweet treats with fat content exceeding 5% by weight

Improving the flavor using sweet confections can be achieved by preparing brownies or other chocolate cakes, which are favored by many enthusiasts. They provide a large amount of antioxidants contained in cocoa. It's hard to deny that this kind of sweets is much healthier than cream cakes, which are full of sugar, fats (often trans) and refined flour.

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Chocolate cake made with beets (16 servings)

1 serving: 181 kcal, protein: 3.8 g, fats: 11.9 g, carbohydrates: 15.6 g Ingredients: 1 beetroot (220 g), 3/4 cubes of butter (150 g), 1 bar of bitter chocolate (100 g), 1 pack of natural yogurt (180 g), 7 teaspoons of xylitol (70 g), 4 teaspoons of cocoa (40 g), 3 eggs (150 g), 1 cup of orange flour (150 g), 2 teaspoons of soda (8 g). Preparation: 1. Cook and grate the beetroot. 2. Melt the butter and add the chopped chocolate. 3. Mix all the ingredients together. 4. Bake at 180°C for about 30 minutes.

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Blended concoction from the beetroots

Beetroots garner considerable respect among sportspeople. A quick and wholesome snack before training is a blended concoction made of beetroots. This beverage enhances efficiency, which aids in achieving superior results during physical exertion. The delectable blended drink is also an excellent choice for individuals who have undergone surgery or are grappling with hypertension issues. By incorporating diverse fruits, one can attain an intriguing flavor of the beverage.

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Drink made with beetroot and pineapple (1 serving)

1 serving: 402 kcal, protein: 5.9 g, fats: 1.2 g, carbohydrates: 97.5. Ingredients: - 1 raw or roasted beetroot (100 g), - 1 banana (100 g), - 1/2 fresh pineapple (200 g), - 1 1/2 glasses of orange juice (360 g), - juice of 1/2 lemon (10 g). Preparation: Peel and blend the beetroot with pineapple, banana, orange juice, and lemon juice. Add water if necessary.

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Crunchy beetroot chips

Beetroot can be transformed into an incredibly delicious and crunchy snack that is perfect as a standalone appetizer or an accompaniment to other dishes. To prepare it, you need to slice the beetroot into thin slices and fry or bake them. These crunchy and delicious chips can be seasoned with your favorite spices or served with an original dip.

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Oven-baked beetroot chips (1 serving)

1 serving: 156.4 kcal, protein: 3.2 g, fats: 10.2 g, carbohydrates: 17.2 g Ingredients: 2 fresh beetroots (200 g), 2 tablespoons of vegetable oil (20 g) Spices: sea salt, chili pepper, sweet paprika.

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The preparation procedure

1. Gather the beets and remove the skin. Prepare thin slices (e.g. with a kitchen utensil). Mix them with fat and spices. 2. Cover the baking sheet with baking paper. Distribute the beets so that they do not touch each other. 3. Bake them in the preheated oven (160–180°C) for about 30 minutes, after half the time turn them over.

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Beetroot and Goat Cheese Holiday Tart

Beetroot not only excels as an ingredient in sweet snacks, but also in baked goods like tarts. The versatility of these pastries has led to their increasing popularity. A crispy crust with a sweet or nutritious filling can serve as a cold snack, and it's also an ideal choice for a warm dinner. So why not incorporate beetroot into the baking world? The combination of butter, beetroot, goat cheese or feta, and herbs will undoubtedly delight the most discerning food enthusiasts.

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Pie with beets and goat cheese (8 servings)

1 serving: 344.8 calories, protein: 12.5 g, fats: 21.8 g, carbohydrates: 27.4 g Ingredients: – 12⁄3 cup orange flour (250 g), – 3⁄4 cups of butter (150g), – 3 eggs (150 g), – 2 beets (200 g), – 3⁄4 cubes of feta cheese (150 gr), – 1 pack of homogenized natural peaches (150 G), – 1 packing of smoked salmon (100 g), – spices: salt, pepper. Preparation: 1. Prepare the dough with flour, butter, a pinch of salt, and one egg. Chill it in the refrigerator for about an hour. 2. After this time, roll out the dough and place it in a baking dish. Prick the dough with a fork and cover it with baking paper, on which you sprinkle baking beads or dry beans/rice. Bake it in the preheated oven at 190°C for 15 minutes under load and another 15 minutes after removing the rice/beans/beads. 3. Roast the beets. Cut the beets and feta into cubes. Mix 2 eggs with the homogenized peaches and season with pepper and salt. 4. Place the beets, feta, and salmon pieces on the pre-baked bottom. Pour the egg mixture over it and bake for about 30 minutes.

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Dumplings with white cabbage and beets

Dumplings, like cake, are a very versatile meal. They're perfect as a sweet dessert, as well as a balanced dish (e.g. with ground meat or vegetables). Adding crushed beets to the dumpling dough will provide a beautiful color and enrich your meal with fiber and mineral ingredients.

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Beetroot Pancakes (6 portions)

1 serving: 69 kcal, protein: 3.2 g, fats: 2 g, carbohydrates: 10.5 g Ingredients: 1⁄2 cup orange flour (75 g), 1 egg (50 g), 1⁄2 cup milk (120 g), 7 teaspoons of water (70 g), 1 tablespoon of crude oil (5 g), 1/3 of beetroot (30 g). Preparation: 1. Peel and grate the beetroot. Cover with milk and cook until soft. 2. Add the remaining ingredients and mix until you get a smooth mass. 3. Fry without adding fat. Serve with a savory or sweet filling.

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Rice/groat meal with beets

Rice and groat meals are increasingly gaining acceptance. They are the ideal choice for people who have little time, as they do not require separate preparation of vegetables and rice/groats. Adding starch-rich beets gives the meal an appealing color. To maintain nutritional balance, simply add a source of protein such as cheese or meat.

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Steamed cod pieces with beetroot risotto (2 servings)

1 serving: 482.5 kcal, protein: 27.5 g, fats: 14.6 g, carbohydrates: 56.9 g Ingredients: - 2 pieces of cod fillet (200 g), - 1 bag of arborio rice (100 g), - 3 beetroots (300 g), - 1 onion (100 g), - 1 clove of garlic (1 g), - 1 teaspoon of butter (10 g), - 1 teaspoon of oil (10 g), - 2 cups of vegetable broth (500 g), - 2/5 cup of white wine (100 g), - 2 teaspoons of grated parmesan (16 g), - herbs: fresh thyme, salt, pepper. Preparation: 1. Peel and grate the beetroots. Chop the onion and garlic into cubes and fry in oil. Add the fresh thyme. 2. Boil the vegetable broth with the beetroots and season. 3. Pour the rice onto the pan with the onion. Fry for a short time, then add the wine (cook for a few minutes). Add one teaspoon of beetroot broth (until the rice absorbs all the liquid). Repeat the process until the broth is used up. 4. Steam the cod pieces. 5. Once the rice and beetroots are soft, remove the pan from the heat. Add butter and parmesan. Remove the thyme.

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Preserved or chilled beetroots

Vegetables subjected to pickling contain a large quantity of beneficial bacteria, which is the reason this method of preserving cucumbers or cabbage has been in use for years. Beetroots also lend themselves to pickling. Preparation does not necessitate significant efforts, and the advantages yielded from consuming such pickled vegetables are invaluable. The juice from pickled beetroots is suitable for drinking, and a soup can also be prepared from pickled beetroots.

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Stored beets (5 pre-cooked servings)

1 serving: 68 kcal, protein 3.2, fats: 0.2, carbohydrates: 17.2 g Ingredients: 10 beets (1 kg), 3 garlic teaspoons (6 g), 1 teaspoon (10 g),3 glasses of boiled water, cooled (750 g) spices: granular pepper, laurel leaf. Procedure1. Peel and cut beets into pieces. Place in a large glass jar. Press down. 2. Add garlic, bay leaf, pepper. 3. Mix water with salt. Pour over beets. Gently shake the jar and press down again. 4. Close the jar and leave at room temperature for several days until foam appears (fermentation). 5. After this time, put in the refrigerator or in another cool place.