Beetroots are one of the healthiest vegetables that we can include in our diet. They are available throughout the winter, and they don’t cost much, so don’t look for excuses and add them to your dinner today or prepare an extremely healthy one. roasted beetroot salad.
These red vegetables are a real bomb of health-promoting ingredients. Not everyone knows that beets are an excellent source of potassium, which regulates blood pressure, and frequent consumption of beets helps reduce the risk of stroke. In addition, they help maintain proper water and electrolyte balance and have a positive effect on the nervous system. They also deliver manganese, which has antioxidant properties and supports bone health.
There is also plenty of beetroot dietary fiber, which is necessary for the proper functioning of the digestive system, including the intestines, helps prevent gas and bloating. It also supports the intestinal microflora. In addition, fiber affects the satiety of meals, which reduces the desire to snack between them. It is worth adding that this ingredient helps maintain normal blood sugar and cholesterol levels.
Betalanins present in beets have an antioxidant effect and protect the body against the harmful effects of free radicalsreduce oxidative stress, have anti-aging, anti-cancer and anti-inflammatory properties.
Beetroots contain a lot of folic acid, which is involved in the production of red blood cells, improves circulation and reduces inflammation. It also has a great effect on the nervous system, has antidepressant properties and has properties that prevent neurodegenerative diseases such as Alzheimer’s. Beetroots will therefore be a good choice for pregnant women because they influence the proper development of the fetus. Moreover, folic acid is believed to have anti-cancer properties.
These vegetables will also be a good choice for people over 50. They support the circulatory system, liver health, and boost metabolism. It is worth including them in the diet of women during menopause, because they have a soothing effect on its unpleasant symptoms.
Beets have a great effect on the circulatory system, among other things Thanks to the presence of inorganic nitrogen compounds, they improve circulation and regulate blood pressure. Moreover, they are especially recommended for people struggling with anemia because they have a hematopoietic effect. Beetroots also have a positive effect on blood vessels.
In addition, they will be a good choice for people who want to maintain proper body weight, they contain only 43 kcal per 100 g. They should also be eaten by people who actively train because have a performance-supporting effect.
You can prepare many tasty dishes from beets. We usually eat them in red or Ukrainian borscht, or as a lunch salad from a jar. We have prepared recipe for a healthy and delicious baked beetroot saladwhich you can eat for lunch, dinner, or serve to your guests during a party.
Ingredients to prepare two servings:
- 2 larger handfuls of spinach or arugula,
- 250 g beets,
- 200 g of cooked chickpeas from a jar,
- 1 tablespoon of olive oil,
- 100 g sera feta,
- ½ bunch of parsley,
- salt and pepper
- a handful of your favorite seeds or nuts.
Ingredients for the sauce:
- 2 tablespoons of olive oil,
- 2 tablespoons of lemon juice,
- 1 teaspoon of mustard,
- 1 teaspoon of honey,
- 1 tablespoon of tahini,
- salt and pepper to taste.
Preparation:
- Peel the beets and cut them into larger cubes. Place them on an oven tray lined with baking paper. Sprinkle with a bit of salt and pepper, you can also drizzle everything with olive oil. Bake at 180 degrees for approx. 30 minutes.
- In the meantime, drain the cooked chickpeas, dry them and mix with a spoon of olive oil, salt and pepper. Transfer to another baking tray with baking paper. Place in the oven for approx. 20-25 minutes. You can mix everything up from time to time.
- While the beets and chickpeas are roasting, make the sauce. In a bowl, mix 2 tablespoons of olive oil, lemon juice, tahini, mustard, honey, a little salt and pepper.
- Place the selected greens at the bottom of the bowls. Add baked chickpeas, beetroot, diced feta cheese, chopped parsley and sauce. Mix everything and it’s ready.
- You can sprinkle the whole thing with pumpkin or sunflower seeds, or chopped nuts, e.g. walnuts.
Sources: Terazgotuje.pl, YouTube: @drbartekpl
