Steamed and Raw Red Beetroots – 4 Powerful Heart Friendly Recipes

I love steamed red beetroot. Always adds that extra shiny red color to whatever you are making. You can make use of this root in many ways such as salads, fresh juices, salad dressings, puree stews on and on… but to be honest, the reason I love them is that they are hearth friendly and surprisingly easy to work with.

Red Beetroots, professional photography, green and brown background

But what’s the best way to cook them? We aim towards the healthiest, most nutritious while preserving the flavor method.

It’s well known that thermal processing forces significantly large portion of nutrients to break down, thus the food loses them. However, steaming the veggie minimizes that effect, so you can enjoy the beetroot while getting all its healthy benefits.

Did you know? 8oz of beetroot contains less than 80 calories and tons of fibers, minerals and vitamins such A, B, C and really large amount of vitamin B9 (folic acid).

8 Amazing Health Benefits of Beets

Last but definitely not least, 4oz of red beetroot carries about a quarter of the daily needs of important amino acids that stimulate the creation of red blood cells. The beetroot is packed with the antioxidant betanin which protects the hearth, the blood vessels. [1] [2]

Let’s jump to the point. 

Choosing and cooking the beetroot

High-quality beet is medium sized, smooth fresh looking bark with highly intensive red-violet color. The natural ripening season of this plant is from June to October, so during this period, the beetroot is at its peak in taste and nutrients.

Steaming the beetroot

Steaming red beetroot

It’s really important to choose same size red beets. If one is larger than the other, it will take longer to cook it through, where the smaller one will get overcooked. Try to get small or medium beets, to speed up the steaming process. Medium sized beets usually take about 45 min to cook.

Wash it good, but try not to damage the bark. It’s really important if you plan on getting a larger portion of heart-healthy nutrients.

Just like when boiling a beetroot or potato, after 40 min of steaming check the beets with a fork. I also like adding some organic sweet corn to steam with the beets together about 6-8 minutes before the end if I feel like making a salad out of the beets.

What to make out of steamed beetroot?

Beetroot salad

One way is to cut the beet in chunks, add a pre-made olive oil based dressing and serve it as a salad, recommended for dinner. Making the olive oil dressing is piece of cake. Add a diced garlic clove, the steamed corn, pinch of salt and feel free to experiment with spices like cilantro, coriander, chives, oregano, rosemary… There is no limit to the flavor possibilities really.

Did you see what we did there? Beetroot’s antioxidants and the omega fats from the olive oil is good combo when it comes to feeding the hearth and the whole cardiovascular system. Add the garlic to get extra immunity boost and you get yourself extra healthy superfood combination.

Beetroot dressing

Cook the beets longer, give them about 20 minutes more. Take one beet out, peel and blend it. Add 1-2 tablespoons red wine vinegar and some olive oil while blending. Add salt and pepper to taste. This dressing goes really well with roasted veggies.

Beetroots side Purée

Beetroot Puree

All you need is to steam same size potato with the beet. Blend them together add salt, pepper,  and chopped dill. Serve as veggie dip or side and decoration of the main course.

Beet and Carrot Slaw

Beetroot, carrot, pine nuts Slaw.
Photo credit Hello Fresh

Want to skip all the steaming? You could say that is more convenient, fast and even more nutrients preserving way of eating your beets. Hello Fresh came up with this easy and equally super tasty salad recipe.

To make the slaw you need:

6 medium carrots, peeled and thinly sliced
2 medium beetroot, peeled and thinly sliced
3/4 cup parsley, roughly chopped
2 tbsp fresh lemon juice
1/4 cup red wine vinegar
1/2 cup red onion, finely diced
Salt and pepper
1 tbsp honey
1/3 cup extra virgin olive oil
3/4 cup toasted pine nuts

Instructions

Combine lemon juice, vinegar, onions, salt, and pepper in a large bowl. Add honey and whisk in olive oil. Add the carrots, beets, and parsley. Toss and adjust with more salt and pepper if necessary. Sprinkle with pine nuts before serving.

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