Beetroot doesn’t have an easy time of it because of its own taste. But the vegetable has a lot to offer: it is very rich in vitamins and good for your blood. It also stimulates digestion and liver activity and lowers blood pressure.
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Beetroot might be one of the most underrated superfoods: Beetroot tastes a bit earthy and when pickled it adds a sour taste. That’s why children, as well as many adults, often grimace when they hear beetroot. “But that’s a real shame, because beetroot is not only very healthy, when prepared correctly it also tastes very tasty,” says Klaus-Wilfried Meyer from the Association of German Chefs in Frankfurt. She is too often underestimated.
Beetroot: Superfood for your blood
Beetroot has been around for a very long time. “It has been known for around 6,000 years,” explains cookbook author Tanja Dusy from Munich. The round, fist-sized tuber probably comes from North Africa and was spread throughout Europe by the Romans. “That’s where their name comes from,” explains Dusy. “Beta” means “turnip” in Latin. That’s why beetroot is often also called beetroot.
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This tuber was known centuries ago as a valuable vegetable with special healing properties. According to home economics master Inge Hebrank from the German Housewives Association in Sindelfingen, for example, in the Middle Ages it was believed that beetroot was good for the blood because of its red color. This has now been scientifically proven: beetroot contains plenty of folic acid, which is responsible for the formation of red blood cells. According to Dusy, 200 grams of beetroot cover 50 percent of the daily folic acid requirement.
In addition, beets also contain many other important substances such as calcium, potassium, magnesium, iodine, sodium and vitamin C. “In addition, the pigment betanin, which turns beets red, strengthens the immune system,” says Dusy. Especially in the cold months, the tuber is very helpful against colds and flu-like infections. “In addition, beetroot contains substances that catch free radicals and are therefore considered to protect against cancer.”
Beetroot: Good for blood pressure and digestion
Koch Meyer, who works as a nutritionist, names other benefits: “It stimulates digestion and liver activity, has a detoxifying effect and lowers blood pressure.” In fact, British scientists demonstrated last year that just half a liter of beetroot juice a day significantly lowers blood pressure.
There are many ways to prepare this extremely healthy tuber. Raw, for example, it goes well with herring salad or a raw vegetable salad made from apples, nuts, fresh herbs and oil, says author Dusy. “Beetroot is indispensable in the Russian soup specialty borscht,” adds home economist Hebrank. To do this, beetroot is grated into small pieces and lightly sautéed. “Together with beef, white cabbage and sour cream, it will be a great thing.” What is typical for this red soup is that it is cooked for a long time at low heat so that the flavor of the individual ingredients can develop well. Finally, the borscht is refined with a little sour cream or fresh herbs such as dill and parsley.
Beetroot can also be boiled, steamed or baked in the oven, recommends Dusy. “For example, you can place them unpeeled in boiling salted water and cover and simmer them for 30 to 45 minutes, depending on their size.” Once the tuber is soft, the skin is removed like a jacket potato and the turnip is eaten with salt, pepper, butter or oil. “If you like, you can also mix it with sour cream and onion and puree everything,” says Dusy. “This goes great as a side dish with fish.” Beetroot also tastes good with meat: “For example, I like it when it is diced and tossed in a pan with melted butter and thyme.” This gives the beetroot a great aroma.
Be careful when preparing beetroot
Beetroot stains a lot during preparation, so there are a few things you need to keep in mind. “It’s best to always wear gloves when handling beetroot,” advises Klaus-Wilfried Meyer from the Association of German Chefs.
If you get stains on your hands, lemon juice can help. Splashes on white textiles should be removed as quickly as possible with hot water and soap.
“Above all, you have to know that beetroot also loses its coloring when cut, so it literally bleeds out,” says Meyer. Therefore, the tuber should only be scrubbed well and not peeled before cooking. “In addition, the root is not cut off, just twisted.” If the beet is in boiling water, it must not be pricked – otherwise it will also bleed.
Kitchen tip: Always cook beetroot with the skin on
Although beetroot is available all year round, in our latitudes it is mainly eaten in winter. “When buying fresh vegetables, you have to make sure that the fruits have grown evenly and are undamaged,” says Gabriele Kaufmann from the consumer protection, nutrition and agriculture information service. If there is still some green on the beetroot, it should be crunchy and not limp.
“Beetroot lasts for about a week in the refrigerator, but it should not be stored above two degrees Celsius, otherwise it will quickly become wrinkled,” says the nutritionist. Beetroot should not be stored with vegetables or fruits that contain ethylene as this accelerates the aging process. “These are, for example, tomatoes, apples or bananas,” says Kaufmann.
For further reading: Sprouted potatoes: Solanine is that poisonous
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