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OJenniferIrvineis theauthor
ofTheDietforFoodLovers
(W&N,£20)andfounder
ofpurepackage.com
andbalancebox.com.SWEETTREATS
Beetroot’snatural
sweetnessmakes
it a greatcake
ingredient.Oneof
themostpopular
recipesonour
websiteisbeetroot
chocolatecake
(above).Lowerin
caloriesthanmost
chocolatecakes,with
only178kcalper
slice,it replaces
someofthesugar
with200gcooked
puréedbeetrootand
125gapplesauce,for
a healthierbakewith
plentyofsweetness.
Gluten-freefanswill
loveourbeetroot
cakewithorange
frosting( just
280kcala slice)- a fruitymixofraw
beetroot,orangezest
andsultanas.Find
bothrecipesat
healthyfood.co.uk.
PHOTOS:
DAN
JONES,
ISTOCK/GETTY
IMAGES
RECIPETOTRY...
Thissweet,tangybeetroottzatzikiworksjust
aswellasa dipasit doesnestleduptofishor
meat.It’svegetarianandglutenfree,too.Find
therecipeathealthyfood.co.uk.WE
L VE
concentriccirclesofpink
andwhitewhensliced,
theserene‘Albina
Vereduna’is a white,
globe-shapedvariety,
and‘BurpeesGolden’
hasstrikinggolden
skinandflesh.I
recommendbuying
the‘RainbowMix’ofseeds
forthefullspectrumof
colourandnutrients.HFG DIETITIAN
JENNIFER LOW SAYS:
‘Beetroot can help in the
fight against HIGH
BLOOD PRESSURE because it’s
a source of nitrate, which increases
nitric oxide in the body. Nitric oxide
can also help PREVENT ARTERIES
NARROWING – a major risk factor
for heart disease. It is a rich source
of phytochemical compounds,
including VITAMIN C, carotenoids,
phenolic acids and FLAVONOIDS,
which all act as ANTIOXIDANTS.
It’s also one of the few vegetables
that contain pigments called
betalains, which studies have shown
may have ANTI-INFLAMMATORY
and antioxidant effects, sparking
interest in a possible role for beetroot
in the prevention of liver disease,
arthritis and cancer. It may even help
to enhance athletic performance.’HOW TO USE IT
Beetroot is satisfyingly
waste-free – my family
gobble it all up from nose to
tail. To use it straightaway,
wash off the dirt and cook in
boiling water until soft. The
amount of time this takes will
depend on the size of the
beets, and can vary from
10 to 40 minutes.
Or slice it with a
mandoline when raw to give
a wonderful vibrancy to
salads, or chop and roast
with herbs and olive oil to
add an earthy flavour to
dishes. If you’re not using
your beetroot immediately,
store it, uncooked, in a dry
place, or pickle it.COOK’S TIPS
OBeetroot tops can be used
in a very similar way to swiss
chard. Pick the leaves and
serve raw in salads, or stir fry
in a little olive oil for 3–5 min.
OIf boiling beetroot, refrain
from sticking a knife into it
to check if it’s done, as this
will cause its lovely colour
to bleed out. I press down
on it with the back of a fork
to check the softness.
OIt’s best to peel beetroot
when it’s still warm. If you
don’t fancy stained fingers,
slip on some rubber gloves
and rub off the skins. Easy!MAY 2019 HEALTHY FOOD GUIDE 15