Beetroot: From heart health hero to simple culinary delight

Beetroot is a delicious traditional side dish for dinner. It pairs well with ground meat, pork chops, or roasts. However, it can also be served for supper as it works beautifully with hummus, for example. Here is how to prepare and season beetroot to make it the best.

Beetroot is one of the most versatile vegetables. It is used to make excellent pink sauces, but it’s also great in smoothies and juices. Beetroot salads are also very popular. It’s worth eating beetroot in every form.

Beetroot, known for its intense red colour, has a significant impact on health. This colour is due to betaine – a substance with potent antioxidant properties. Betaine can help neutralise free radicals, thus supporting the body's fight against chronic diseases and delaying ageing. These vegetables are also rich in many vitamins and minerals that support the entire body's functioning. They contain vitamins A and C, strengthening the immune system and improving skin condition. Additionally, beetroot contains B vitamins, iron, calcium, potassium, magnesium, and many other essential microelements.

Beetroot is beneficial for the heart. The nitrate found in it converts in the body to nitric oxide, which dilates and relaxes blood vessels. This improves blood flow, which is particularly beneficial for people with hypertension. Beetroot is also a great source of folate (folic acid), which is crucial for properly functioning the circulatory system. It also helps lower homocysteine levels, an amino acid associated with the risk of heart disease.

Cold beetroot is one of the simplest ways to prepare this vegetable. You just need to cook it, and once it cools down, grate it using a coarse grater. The base of the salad is ready. Now, just season it and add finely chopped onion. A bit of acidity will enhance its natural sweetness. Lemon juice, citric acid, or wine vinegar, such as apple or raspberry, will work perfectly here.

Ingredients:

• 3 medium beetroot,
• 1 onion,
• 2 tablespoons of wine vinegar,
• 2 tablespoons of olive oil,
• 1 teaspoon of honey,
• salt and pepper to taste,
• parsley, dill, optionally.

Preparation Method:

1. Cook the beetroot, then drain, cool, and peel it. Next, grate it using a coarse grater. Chop the onion into fine cubes and add to the grated beetroot.
2. Mix wine vinegar, olive oil, and honey until they are uniform in consistency. Add salt and pepper to taste.
3. Pour the marinade over the beetroot and onion and mix thoroughly to combine the ingredients.

Important!

• Cold beetroot is best served chilled and can be sprinkled with parsley or dill.
• It can be stored in a sealed container in the refrigerator for several days. This way, it will retain its freshness and flavour longer. Beetroot should always be carefully covered to avoid absorbing other odours from the refrigerator.