Boiled beets are a very valuable element of the diet. After thermal treatment, they lose some of the ingredients sensitive to hot temperature (e.g. some B vitamins), but they still retain a lot of valuable substances. These include: dietary fiber, potassium, folic acid and ironwhich speed up intestinal function, support the circulatory system and can lower blood pressure. However, the most important for health are betalains – pigments with anti-inflammatory and antioxidant properties. Cooked beets are also easier to digestso they are gentler on the stomach.
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Cooking it’s simple. First, choose beets of a similar size, because then they will cook evenly. Cut off the leaves and long roots and scrub them thoroughly. Leave the skin on to slow down the loss of valuable nutrients. Put the beets in a pot, pour cold water over them so that they are covered. Add a pinch of salt and cook over low heat. Small pieces need approx. 30-40 minutes, medium-sized pieces approx. 45-60 minutes, and large pieces up to 90 minutes. Check the beets for softness with a fork. When it goes in smoothly, the beets are already cooked.
Ingredients:
- 550 g beets,
- 120 g of arugula.
Nuts:
- 50 g walnuts,
- 1.5 tablespoons of honey,
- a pinch of salt.
Dressing:
- 60 ml olive oil,
- 40 ml of balsamic vinegar,
- 2 teaspoons of grain mustard,
- a teaspoon of honey,
- a pinch of sea salt.
How to do it:
Boil the beets. Cut off the ends of the beets, scrub the vegetables and add the whole tubers to a large pot. Pour water and add some salt. Cover the pot with a lid and bring to the boil, then reduce the heat and simmer for an hour (or until tender). Remove, drain and leave in a colander to cool. Remove the skin and cut the beets into thick slices, then into quarters.
Prepare the nuts. Pour honey into the pot and add salt. Heat everything over medium-low heat, stirring to combine the ingredients. Once the honey begins to bubble, remove it from the heat and add the walnuts. Stir to coat evenly with the honey mixture. Pour the nuts onto a baking tray lined with parchment paper. Put them in the oven and bake for 7 minutes or until golden brown, at 180 degrees Celsius.
Prepare the dressing. Mix all ingredients in a bowl until well combined and thickened.
Assemble the salad. Spread the arugula on a plate and arrange the beets and walnuts on top. Pour the dressing over the cooked beetroot salad.
Serve the dish immediately after preparation.
Source: Terazgotuje.pl
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