AUTHOR
ELIZABETH RADICEVIC Elizabeth Radicevic is an Accredited Practising Dietitian and Accredited Sports Nutritionist who specialises in nutrition to support a range of disabilities , sports nutrition and gastrointestinal health . Follow Liz on Instagram
@ radnutrition or find out more at
https :// l . kintell . com / ckRDy4
EAT YOUR BEETS
Liz shares some beetroot facts , tips and a recipe with you .
Beetroot , the deeply pigmented root vegetable , is a good source of folate , fibre , manganese , iron , vitamin C , polyphenols , nitrates and potassium . It ’ s known for its edible leaves and roots , and can be consumed raw , cooked or canned . It ’ s in season right now and it ’ s delicious !
What you may not know about beetroot is that the bright red / purple pigmentation comes from a family of compounds called betalains . Betalains potentially have a number of health benefits including lowering blood pressure , reducing the risk of type 2 diabetes and dementia , and reducing inflammation and oxidative stress in the body .
Studies have shown that beetroot juice can enhance endurance in athletes ( for both distance and time to exhaustion ), due to nitrates which increase blood flow to the muscles during exercise .
There has been a decent amount of research into the performance properties of beetroot , meaning that many sporting clubs and athletes are using it within their daily routine . Natural ways to utilise beetroot prior to exercise and events is to add it to smoothies or drink beetroot juice 2-3 hours before you exercise . These days , beetroot juice even comes in pre-packaged ‘ shots ’.
Note
Although beetroot has evidence of health and performance promoting properties , it should be consumed within a balanced diet . A variety of vegetables is always ideal , compared to over-consuming one type of vegetable due to its health benefits .
Growing beetroot
Beetroot is grown in many different shapes , sizes and colours , and thrives best in cool to warm climates . It loves being planted at the base of larger plants such as capsicum and tomatoes , or around leafy greens .
Tips :
} Beetroot leaves taste delicious in a salad .
} Harvesting beetroot whilst young ( 2-3 months post planting ) means a sweeter and juicier vegetable .
} Beetroots can be eaten raw ( e . g . grated into a salad ) or cooked ( e . g . roasted ).
} Beware ! Beetroot can stain your skin and clothing .
} Adding one tablespoon of vinegar to cooking water can remove the odour and help beets to retain their bright colour .
} Look out at your local supermarket or fruit and vegetable shop for convenient pre-cooked beetroot packs .
HOMEMADE BEETROOT HUMMUS
Serves : 2-4
Enjoy this delicious condiment in a sandwich , with crackers or crunchy veggie sticks , in pasta , as a pizza sauce or as a vibrant salad dressing !
INGREDIENTS
} 4 small beetroots ( precooked ) } 1 can chickpeas } 2 cloves garlic } 2 tbsp fresh lemon juice } ¼ cup extra virgin olive oil
METHOD
1 . Put all ingredients into a food processor or blender .
2 . Blend until everything is combined , forming a dip-like consistency . 3 . Mix with a spoon and make sure that everything has been blended well . You may need to mix well and blend again if you find that the hummus still has some big chunks .
4 . Top with sesame seeds and pepita seeds to decorate , serve and tuck in !
4 YMCA HEALTHY LIVING MAGAZINE