Beetroot, originally from North Africa, was used by the ancient Egyptians, Greeks and Romans as food and medicine. In Ancient Greece, it was used as an aphrodisiac and was also known for being an excellent tonic. It began to be cultivated in Europe from the 16th century onwards, but it only became a very popular food product in the 19th century.
Today, it is grown all over the world and is used in many culinary dishes. In Portugal, it is mainly consumed in salads and soups, but it is also used to make juices and cakes.
Beetroot Properties
It is a nutrient-rich food and is an excellent source of iron, folic acid, potassium and vitamin C. It is also a very low-calorie food, with only 43 calories per 100 grams. In addition, it is rich in antioxidants, which help protect the body against free radicals and has some benefits that include helping to prevent chronic diseases such as cancer and heart disease.
It is known to have anti-inflammatory properties and to help reduce blood pressure. Due to its high nitrate content, it can help improve physical performance and reduce fatigue during exercise.
Recipes with Beetroot
1. Beetroot and Feta Salad
Ingredients:
- 2 medium beets
- 1 red onion
- 100g feta cheese
- 2 tablespoons of olive oil
- 1 tablespoon red wine vinegar
- Salt and pepper to taste
Preparation method:
1. Cook them in salted water for 30 minutes, or until soft.
2. Peel them and cut into cubes.
3. Cut the onion into thin slices.
4. In a bowl, mix them with the onion and feta cheese.
5. Season with olive oil, red wine vinegar, salt and pepper.
2. Beetroot and Coconut Soup
Ingredients:
- 3 medium beets
- 1 onion
- 2 cloves of garlic
- 1 tablespoon of olive oil
- 400ml coconut milk
- 500ml of vegetable broth
- Salt and pepper to taste
Preparation method:
1. Peel them and cut into cubes.
2. Cut the onion and garlic into small pieces.
3. In a pan, heat the olive oil and sauté the onion and garlic for a few minutes.
4. Add the vegetable stock and cook for 20 minutes, or until the beets are soft.
5. Add the coconut milk and cook for another 5 minutes.
6. Using an immersion blender, blend the soup until smooth.
7. Season with salt and pepper to taste.
3. Beet Chips
Ingredients:
- 2 medium beets
- 2 tablespoons of olive oil
- 1 teaspoon of salt
Preparation method:
1. Peel them and cut into thin slices.
2. In a bowl, mix the slices with olive oil and salt.
3. Spread the slices on a baking sheet lined with parchment paper.
4. Bake in a preheated oven at 180°C for about 20 minutes, or until the slices are crispy.
This food is very healthy and versatile and can be used in many ways in the kitchen. In addition to being low in calories, it is rich in very important nutrients and can help protect the body against chronic diseases. Try including it in your diet more often, either with our delicious and easy recipe suggestions or with your imagination :)
If you feel like testing your culinary skills, don't waste any more time! Buy a basket of fruit and vegetables from Equal Food now and help combat waste, save on the final bill and finally take the opportunity to let your imagination run wild and cook, eat and beg for more.
And lastly, never forget: Beetroot, the root that is good for the body and soul!