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Low fat, high fibre Beetroot has fewer calories than most foods

Also called beet, beetroot is a firm, globe shaped vegetable with no soft, wet areas. If still attached, it should have fresh, clean young leaves. Beetroot is characterised by dark purple skin. Many believe that beetroot is good for the blood. This is not correct.

Of course, beetroot is good but as it is not high in iron it will not help prevent anaemia. Beetroot’s main benefits are that it contains no fat, very few calories and is a great source of fibre.

The roots and leaves have medicinal uses. Since Roman times, beetroot juice has been considered an aphrodisiac. It is a rich source of the mineral boron, which plays an important role in the production of human sex hormones.

From the Middle Ages, beetroot was used as a treatment for a variety of conditions, especially illnesses relating to digestion and the blood. Platina recommended taking beetroot with garlic to nullify the effects of ‘garlic-breath’.

Beetroot can be eaten raw. You just need to peel it and it’s ready for consumption. Beetroot can add a refreshing touch to a salad, a sandwich (try it with cheese!) or as an accompaniment to other veggies... Try: grating it finely and add it to other vegetables.

To cook beetroot simply cut off the stalks but make sure you leave some of the stalk intact. By doing this it will help stop the vegetable from losing colour during cooking and help retain its nutrients. Beetroot can be steamed or cooked in boiling water.

Cooking time is from 20 to 50 minutes depending on the size of the vegetable. Test the beetroot with a skewer: when it’s soft, remove it from the heat and cool it under running water; this will make the skin easier to remove for serving.

You can serve cooked beetroot as a hot vegetable accompaniment to a meal; or allow it to cool and slice it to put on a homemade burger. Cut into cubes and stir-fry it with some steamed cubed potatoes and pumpkin. Add a little garlic and some diced onions – this makes a delicious vegetable dish to serve with the rest of your meal.

Now, for a recipe.

Beetroot: 4, medium-sized ones, peeled and grated

Cabbage (red): 1 cup, shredded

Onions: 1 medium-sized, chopped

Chives: 1 sprig, finely chopped

Apple (Granny Smith): 1, peeled, cored and sliced

Oil (Olive): 2 tsp

Tomato puree: 2 tbsp

White wine: 0.5 cup

Vegetable stock: 4 cups

Yoghurt (low fat natural): 200 gm

If it is to be served cold, allow it to cool and then refrigerate for at least 2 hours.

To serve, ladle the soup into four bowls and top each with a good dollop of natural yoghurt (if you don’t have yoghurt try using extra low fat sour cream). Swirl through with a fork and garnish the soup with chives or parsley.

RISHI MANUCHA,

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