The Joys of Vegetables Part IV: Beetroot

EXCELLENT NEWS!  Ruby Red Beetroot is extra sweet because they contain more natural sugar than any other vegetables that we eat, even better news they are low in kilojoules, very low in fat and packed with important vitamins and minerals.

In a half a cup of cooked beetroot contains: 173kilojoules, magnesium, potassium and most importantly folate. Folates is very beneficial for normal growth and protein metabolism. It reduces the risk of birth defects such as spina bifida. Beetroot also contains a dietery fibre that helps prevents strokes, cancer and assist with weightloss.

Beetroot is mostly eaten hot as a side dish or cold in appetisers or salads. Pickled as a condiment or even raw and added to salad if grated. In Russia and Central European countries beetroot is the key ingredient in Borscht (a peasant soup) which is fantastic as a winter warmer and ultimately refreshing in summer served cold.

DID YOU KNOW...

....beetroots is one of the few vegetables that the majority of the people will agree taste almost as good out of the bottle as fresh?

Season:
Beetroot is available all year round, but is at its best during the summer months.

What to look for when purchasing beetroot at the local market:

Choose beetroot with its tops on. The leaves and stalks should look fresh and the beetroot tubers firm, smooth and unbruised. Pick bunches that are uniform in size to ensure even cooking times.

Beetroots in the Kitchen:

Storing:

To store your beetroot it is best that you cut the leafy tops off, leaving 2 - 3 cm of stem. Leave the root intact. If you are going to keep the leaves it is best to store the leaves and the tuber seperately in the vegetable drawer of your fridge.

Preparing:

Gently scrub the vegetable under running water and dry with paper towels. If you are planing to cook your beetroot whole it is best to leave 5 cm of stem attached and to keep the vegetable unpeeled this will prevent the colour and all the wonderful nutrients from bleeding.

Basic Cooking:

To reserve the colour and nutrients of beetroots they should never be cut or peeled before cooking. The best ways of cooking beetroots is to steam, microwave or roasting them as these methods retain most of there natural flavours. To bake a beetroot - wrap in foil, drizzle a little olive oil and put in a baking tray for roughly 2 hours at 180C. Once they are cooled enough to peel - peel them serve them hot, or put in the fridge and make a scrumptious salad.

The right herb, spice or that little extra to give beetroot that extra flavour:
Apple, Balsamic Vinegar, Dill, Lemon, Pecan Nuts and Rosemary.

Fresh Ideas:

Try going for younger beetroots that are 3cm in diameter. They are more tender and have a much more edible skin. There leaves are also sweeter. Cook the leaves and tubers seperately and serve them together. Steam the beetroot for 15min and saute the leaves in olive oil and butter sprinkle salt and pepper. Serve them warm on their own bed of leaves.

Sliced chilled cooked beetroot, sliced red onions, orange segments, in a lovely vinaigrette. Serve on a bed of watercress, sprinkle a little feta and bam you have a sexy little summer salad.

Sprinkle hot beetroots with lemon, butter, salt and pepper. Serve hot or cold with a horseradish yoghurt dressing.

Beetroot will keeps its colour better if your an acid (lemon or vinager) to the cooking water.

Beetroot stains are almost impossible to remover from chopping boards. To prevent bad stains peel steamed beetroot by cutting off both ends over the kitchen basin and hold them under cold running water while you peel them.

This little trick will not prevent staining all together but is will help - is to coat your chopping board with a non-stick cooking spray.

Beetroot boost energy with its natural form of sugar and huge amounts of minerals including potassium!!