Did you know that beet is a vegetable that has been consumed since prehistoric times for its many benefits? The vitamins , folic acid and minerals that it has make it one of the queens of healthy cooking.
In addition, it is a plant that can be used in its entirety . Both its leaves and its pulp can be eaten cooked or raw. Among all the benefits of beets , it should be noted that it provides vitamin C and folic acid to our body. With only 100 grams of beets a day, it is enough to cover what our body needs.
This wonderful vegetable also has iodine, iron, vitamins B1, B2, B3 and B5, magnesium and potassium. Undoubtedly, it is an excellent ally when it comes to taking care of ourselves. For this reason, here we explain all the benefits of beets and how to include them in your diet .
Beet benefits
There are three types of beets:
- The reddish beet : it is the common one that is consumed as a vegetable.
- Fodder beet : it is usually used to feed livestock.
- Sugar beet : its color is whitish and is used mainly in the sugar industry.
Beets , being a food rich in nutrients, have great health benefits if consumed regularly. It has a high content of carbohydrates and water, which makes it one of the vegetables with the highest fiber content.
Also, its antioxidant powers are due to its high content of vitamin C, vitamin B, vitamin A and minerals such as: manganese, iron, potassium and magnesium. Regular consumption of beets in a balanced diet helps prevent diseases such as cancer . This is due to its phenolic compounds and flavonoids.
The minerals and vitamins that beet contains are of great help for the regulation and correct functioning of different organs of the body such as: kidneys, liver, pancreas, etc. Also, it is an excellent option to combat other pathologies such as:
- Regulation of blood pressure .
- Protection of the thyroid gland .
- Improved digestion .
- Prevention of aging .
- Helps in weight loss .
- Retention of liquids .
Beets in the kitchen
As we already know, beets can be consumed both raw and cooked . If you prefer it cooked, one of the best tips so that it does not lose many nutrients during cooking is to make it whole with its skin and leaves and, after cooking, clean it.
But, if you are one of those who prefer raw beets , here are some tips to consume it:
- Substitute wide strips of beets for the bread and spread them with your favorite cream.
- Prepare a delicious lasagna and, instead of traditional pasta sheets, try making layers of beets with a mandolin that serve as the base to make this delicious dish.
- Let the beets marinate for a few hours in your favorite light sauce
- Add it to your salads, in the form of squares or stripes, and enjoy its excellent flavor.
Beet smoothie
An excellent option to purify and help regulate the digestive system .
Ingredients:
- 2 carrots, chopped.
- 1 raw beet , peeled and chopped.
- 2 oranges without skin.
Preparation: first place the ingredients in a high-power blender. After blending, add a little water to taste.
Beetroot cream
This recipe is ideal for 4 people:
Ingredients:
- 1 glass of any vegetable drink (almonds, soy, rice, etc).
- 4 medium cooked beets.
- 1/2 teaspoon dried rosemary.
- 1 teaspoon salt.
- 1/4 of ground ginger.
Preparation: put everything in the blender and beat until you get a silky texture. Next, heat before serving and garnish with some sprouts, chia or pumpkin seeds.
Beet smoothie: drink all its benefits!
Ingredients:
- 1 orange without skin.
- 2 cooked beets .
- 1 cooked carrot.
Preparation: beat all the ingredients cold in the blender until obtaining a fine texture. In addition, you can customize the recipe by adding vanilla essences during the blend; or, instead of water, use a vegetable drink or herbal teas that go well with the taste of beets.
Beet juice
Ingredients:
- 1 glass of water.
- 1 large beet .
Preparation : first wash the beets and chop them into small pieces. Then, put the beets in the blender and pour the water. Blend until you get a homogeneous texture without lumps. Serve without straining.
Lasagna: an original way to take advantage of all the benefits of beets
Ingredients
- 4 cooked potatoes.
- 4 cooked beets.
- 2 tablespoons of extra virgin olive oil.
- 1 bay leaf.
- 1 glass of textured soy.
- 2 garlic.
- 1 teaspoon dried thyme.
- Pepper to taste
- 1 teaspoon salt.
- 1 glass of vegetable drink.
- 2 glasses of tomato sauce.
- 1 onion.
- 2 tablespoons of whole wheat flour.
- Grated cheese.
Preparation
- First, in a bowl of hot water, hydrate the textured soy to soften it.
- Meanwhile, prepare the sauce in olive oil with garlic, bay leaf, onion, pepper, thyme and salt.
- Next, add the textured soybeans, the tomato sauce and mix. Let stand a couple of minutes.
- Then, place the cooked beet slices as a base in an oven-safe dish.
- Continue by layering cooked beets, followed by a layer of textured soy filling. Continue with the same process until you have formed all the layers of the lasagna.
- Prepare the bechamel sauce by sautéing the vegetable drink in the olive oil and salting to taste. Add the whole wheat flour little by little until you achieve a fine texture.
- Add the bechamel sauce to cover all the lasagna.
- Finally, place the grated cheese on top and gratin for 5 minutes in the oven, which must be preheated to 180º.
- Bon Appetite!
