Beet, which originated in North Africa, was used by the ancient Egyptians, Greeks and Romans as food and medicine. In Ancient Greece, it was used as an aphrodisiac and was also known for being an excellent fortifier. It began to be cultivated in Europe from the 16th century onwards, but only became a very popular food product in the 19th century.
Today, it is grown all over the world and is used in many culinary dishes. In Portugal, it is mainly eaten in salads and soups, but is also used to make juices and cakes.
Properties of Beetroot
It is rich in nutrients and is an excellent source of iron, folic acid, potassium and vitamin C. It is also very low in calories, with only 43 calories per 100 grams. In addition, it is rich in antioxidants, which help protect the body against free radicals, and has a number of benefits including helping to prevent chronic diseases such as cancer and heart disease.
It is known to have anti-inflammatory properties and to help reduce blood pressure. Due to its high nitrate content, it can help improve physical performance and reduce fatigue during exercise.
Beet recipes
1. Beet and Feta Salad
Ingredients:
- 2 medium beets
- 1 red onion
- 100g feta cheese
- 2 tablespoons of olive oil
- 1 tablespoon red wine vinegar
- Salt and pepper to taste
Method of preparation:
1. Cook them in salted water for 30 minutes, or until tender.
2. Peel and cut into cubes.
3. Cut the onion into thin slices.
4. In a bowl, mix them with the onion and feta cheese.
5. Season with olive oil, red wine vinegar, salt and pepper.
2. Beet and Coconut Soup
Ingredients:
- 3 medium beets
- 1 onion
- 2 cloves of garlic
- 1 tablespoon of olive oil
- 400ml coconut milk
- 500ml vegetable stock
- Salt and pepper to taste
Method of preparation:
1. Peel them and cut into cubes.
2. Cut the onion and garlic into small pieces.
3. Heat the olive oil in a pan and sauté the onion and garlic for a few minutes.
4. Add the vegetable stock and cook for 20 minutes, or until the beets are soft.
5. Add the coconut milk and cook for another 5 minutes.
6. Using an immersion blender, blend the soup until smooth.
7. Season with salt and pepper to taste.
3. Beet Chips
Ingredients:
- 2 medium beets
- 2 tablespoons of olive oil
- 1 teaspoon salt
Method of preparation:
1. Peel them and cut into thin slices.
2. Mix the slices with olive oil and salt in a bowl.
3. Spread the slices on a baking sheet lined with baking paper.
4. Bake in a preheated oven at 180°C for about 20 minutes, or until the slices are crispy.
This food is very healthy and versatile and can be used in a variety of ways in the kitchen. As well as being low in calories, it is rich in very important nutrients and can help protect the body against chronic diseases. Try including it more often in your diet, either with our delicious and easy recipe suggestions or with your imagination :)
If you feel like trying out your culinary skills, don't waste any time! Buy a basket of fruit and vegetables from Equal Food now and help to combat waste, save money on your final bill and, finally, let your imagination run wild and cook something you'll eat and cry over.
And finally, never forget: Beetroot, the root that's good for body and soul!