B is for Beetroot

 We are often advised to ‘eat the rainbow’ and beetroot provides the most beautiful purple to brighten up our plates. If you love beetroots, you will be pleased to know they are good for you too! Here are a few facts about them, and how best to include them in your diet.

 

Beetroot was cultivated in Ancient Egypt

Ancient Egyptians grew them for the leaves, but by Roman times the root was also eaten. Beetroot is a relative of spinach and chard and was grown throughout Europe, the Americas, and Asia. Chilly weather encourages even darker red roots.

Beetroot is a natural food colouring

It's vivid purple hue was even used to colour red wine in the nineteenth century. Victorian ladies also used the juice to colour their lips, cheeks and sometimes their hair, to give it lustre. It can also be used as a natural dye for cloth. Beetroot red even has an E number (E162) for use in foods today.

 It is eaten raw in Borscht

Borscht is the distinctive traditional beetroot soup of Eastern Europe and for extra authenticity, some portion of the beetroot is usually grated and added raw. Beetroot can be prepared in so many ways - roasted, boiled,  preserved vacuum packed, or pickled and kept in jars… it is so versatile!

Beets developed into a major source of sugar

In the eighteenth century, German chemist Andreas Markgraf discovered that beets contain sucrose. His student Franz Archard devised an economic method of extraction so that during the 1800s ‘sugar beet’ was developed, grown and processed throughout Europe, making sugar much cheaper and accessible to use in jams, confectionery, even to sweeten tea, throughout the 19th and 20th centuries. It may have helped those needing energy for strenuous work during the industrial revolution, but not so useful for our modern lifestyles.

Beetroot is good for health

However, research has shown that the humble beetroot can be good for you!. It contains magnesium, folate, potassium, and vitamins C and B. 

Beetroot also assists with methylation, which helps cells in the regulation of cell repair and particularly epigenetics (the switching off and on of parts of genes within DNA).  Recent studies have shown that nitrates in beetroot can improve nitrous oxide levels which helps oxygenate the blood, to promote swift recovery after exercise; and further initial studies show that regular helpings of beetroot or beetroot juice can also help reduce blood pressure.

Although the root is sweet, when eaten as a vegetable it has a low GI index so won’t spike your blood sugar level too much!  It has been added to chocolate brownie recipes to make them a little healthier...

If you want to include more beetroot in your diet, here are a few ways to try

 Bronze

Pickled in Jars. A good store cupboard staple much loved in the 1970s, which can pep up a salad, cold meats, a stew or a sandwich.

 Silver

Vacuum packed – easy to use but does not have such a long shelf life, so useful if you want to use a batch for soup or a family salad in one sitting. 

 Gold

Drink a little unadulterated juice each day – there are good varieties available, and it keeps easily in the fridge…a 'beetroot shot' looks stylish too!

Eat in season Autumn to Winter in Europe. There are many heritage varieties available now, some candy striped, some golden, but the traditional dark red/purple probably have the most health benefits.

 

Recipe ideas

The easiest way to handle raw beetroot is to roast it skin on, then scrape off the skin with a spoon to avoid staining fingers!

You can use the leaves too, which are delicious wilted (just heated through in a skillet with a little melted butter and minced garlic).  Very young fresh leaves can even be eaten raw in salads.

Here is a straightforward recipe for Borscht to try.