loaded with gut benefits
Beetroots (beets) contain an especially rich source of phytonutrients called Betalains. Betalains provide great support for some of the detoxification processes in our liver.
The Betalains are beneficial for human health, providing anti-inflammatory, antioxidant, possible inhibitory effects for colon, stomach, nerve, lung, breast, prostate and testicular cancers (in mice) and general chemo-preventive properties (in lab tests) with positive effects on metabolic, cardiovascular and gastrointestinal health in humans. (references below)
The fibre in beetroot is particularly good, containing amongst others, pectin polysaccharides. Great from the health of our gut and it’s microbiome.
Beetroot eating is different around the world – I have an American girlfriend who won’t eat beetroot because she grew up considering them to be “cattle food” – lucky cattle!
When you eat beetroot it can sometimes change your urine’s colour to a pink tinge and your stool to having a reddish colour! Don’t be alarmed this is quite natural.
There are many ways you can eat beetroot. Here are a few suggestions:
- Grate them raw into dishes
- Cook until they are just soft (the less cooking time = more betalains)
- Puree cooked beetroots and add them to a chocolate cake mix
The other day a friend gave me a delicious lunch of roasted beetroot, tossed with extra virgin olive oil, salt and pepper. She sliced the cooked beetroot into a baking dish with hazelnuts and dotted goats cheese on top, then popped this into an oven to warm through until the cheese began to melt!
Bright pink and really yummy! This humus is packed with goodness and tastes so good. I use some bone broth to cook the chickpeas because this makes them more easily digested. You don’t need to do this if you are vegetarian/vegan or have no broth handy, instead cook your chickpeas with water.
Whats In It
200 g dried chickpeas, soaked overnight in water
650 ml chicken bone broth or water
1 garlic clove, smashed and peeled
2 tablespoons tahini paste
2 tablespoons extra virgin olive oil
4 teaspoon apple cider vinegar
1 large beetroot, cooked
salt and freshly ground pepper, to season
1 heaped teaspoon ground cumin seeds
- Add the drained soaked chickpeas and the broth/water to a saucepan over high heat. Bring to the boil.
- Cover with a lid and reduce the heat to low. Simmer for 30 minutes, or until the chickpeas are cooked.
- Check one of the chickpeas to see if they are soft. If cooked, drain them but keep the cooking broth/liquid.
- In a food processor, add the cooked chickpeas, beetroot, garlic, tahini, vinegar, oil, a pinch of salt and big grind of pepper, plus 100 ml of the cooking broth/liquid. Blend to a rough paste.
- If the consistency is too thick add some more broth/liquid. You want the humus to be creamy in texture, so this means you may need more broth/liquid if it is too thick.
- Check the taste and add more seasoning if you wish. eat with sugar snap peas or thickly sliced green beans as ‘dippers’.
This photo and recipe is taken from my Bone Broth Bible cookbook.