Learn about the nutritional content and health benefits of beetroot. Make Beetroot Soup and Baked Haddock with Beetroot & Dill
The beetroot belongs to the same family as spinach and chard, the difference being that with beetroot both the leaves and root can be eaten . Beet greens (use in salads and stir frys) are higher in nutritional value than the roots as they are a richer source of calcium, iron and vitamins A & C. The roots are a very good source of folic acid, fibre, manganese and potassium, whereas both the greens and roots are rich in magnesium, phosphorous, iron and vitamin B6.
Health Benefits
The health benefits of beetroot include their stimulating effects on the liver's detoxification processes. The betacyanin content gives beetroot its rich purple - crimson colour and is a potent cancer - fighting agent. Beetroot's fibre promotes both healthy cholesterol levels and bowel function. Try these delicious, healthy recipes.
Beetroot Soup Recipe
- 450g / 1lb potatoes
- 3 beetroot
- 1 onion
- 2 cloves garlic
- 600ml / 1 pint vegetable stock
- sprig of fresh rosemary
- 2 teaspoons balsamic vinegar
- 60ml / 2 fl oz natural yoghurt
- freshly ground black pepper
- Peel and chop the potatoes, beetroot (use disposable gloves to prevent staining hands or use lemon juice to remove stains), onion and garlic.
- Put in a large saucepan with the stock, rosemary and balsamic vinegar and bring to the boil.
- Reduce the heat and simmer for 45 minutes. Remove from the heat and allow to cool slightly.
- Remove the rosemary sprig. Pour into a blender or food processor and blend until smooth. Add the yoghurt and season with black pepper. Reheat gently and serve.
Baked Haddock with Beetroot and Dill Recipe
Serves 4
- 4-5 medium size beetroot (total weight 350-400g, 12-14oz)
- 740g / 1lb 10oz waxy potatoes
- 4 tablespoons olive oil
- 2 tablespoons chopped dill
- juice of 1/2 lemon
- 4 x 175g (6oz) skinless haddock fillets
- 200g carton creme fraiche
- 4 tablespoons white breadcrumbs
- 25g / 1oz freshly grated parmesan cheese
- Preheat oven to 180 degrees C / gas 6. Wrap the beetroot, unpeeled, in foil with 3 tablespoons of water. Bake in the oven for 1hr - 1hr 30mins until tender (test with the tip of a knife). Turn off the oven and leave the beetroot to cool.
- Cut the cooled beetroot into 2cm (3/4") dice. Peel the potatoes and cut roughly the same size and shape as the beetroot. Heat half the oil in a large non stick pan and fry the potatoes, stirring frequently, for approximately 10 - 12 minutes until they are tender and browned.
- Preheat the oven to 180 degrees C / gas 6. Stir the beetroot, half of the dill and a squeeze of lemon into the potatoes. Season with salt and pepper and put in a large baking dish.
- Place the haddock fillets on top of the potato and beetroot mixture. Season the fish with salt and a squeeze of lemon juice. Stir the creme fraiche and spoon it over the fish. Mix the remaining dill with the breadcrumbs and parmesan cheese and sprinkle the mixture over the haddock.
- Drizzle with the remaining olive oil and bake for 25 - 30 mins until the breadcrumbs are browned and the fish is cooked through (check with the tip of a sharp knife). Serve immediately and enjoy !
Reference - Encyclopedia of Healing Foods, Dr Michael Murray and Dr Joseph Pizzorno
