Top 5 Beetroot recipes for winter / beetroot salad,soup,hummus and smoothie recipes / health benefits of beetroot / Weight-loss recipes

                                                1. Beetroot Salad

 Ingredients:

 2 medium-sized beetroots (peeled and grated)

 1/4 cup crumbled feta cheese

 2 tablespoons of chopped fresh parsley

 2 tablespoons of olive oil

 1 tablespoon of balsamic vinegar

 Salt and pepper to taste

 Method:

1. Mix grated beetroots, feta cheese, and chopped parsley in a bowl.

2. Whisk together olive oil, balsamic vinegar, salt, and pepper to make the dressing.

3. Pour the dressing over the beetroot mixture and toss gently to combine.

4. Serve chilled.

 Nutritional Value (per serving):

 Calories: Approx. 120 kcal

 Carbohydrates: Approx. 9g

 Protein: Approx. 3g

 Fat: Approx. 8g

 Fiber: Approx. 2g

 2. Roasted Beetroot Hummus

 Ingredients:

 2 medium-sized beetroots (peeled and chopped)

 1 can of (15 oz) chickpeas (drained and rinsed)

 2 cloves garlic (minced)

 3 tablespoons tahini

 3 tablespoons lemon juice

 2 tablespoons olive oil

 Salt and cumin to taste

 Method:

1. Preheat oven to 400°F (200°C). Toss chopped beetroots with olive oil, salt, and cumin. Roast for 30-40 minutes until tender.

2. In a food processor, blend roasted beetroots, chickpeas, minced garlic, tahini, lemon juice, olive oil, salt, and cumin until smooth.

3. Adjust seasoning if needed.

4. Serve as a dip or spread.

 Nutritional Value (per serving):

 Calories: Approx. 150 kcal

 Carbohydrates: Approx. 18g

 Protein: Approx. 6g

 Fat: Approx. 7g

 Fiber: Approx. 5g

 3. Beetroot and Lentil Soup

 Ingredients:

 2 medium-sized beetroots (peeled and diced)

 1 cup dried red lentils (rinsed)

 1 onion (chopped)

 2 cloves garlic (minced)

 4 cups vegetable broth

 1 tablespoon olive oil

 Salt, pepper, and thyme to taste

 Method:

1. Heat olive oil in a pot. Sauté chopped onion and garlic.

2. Add diced beetroots, lentils, vegetable broth(optional) salt, pepper, and thyme. Bring to a boil.

3. Reduce heat, cover, and simmer for 20-25 minutes until beetroots and lentils are tender.

4. Blend the soup until smooth using a blender when the temperature cools.

5. Adjust seasoning if needed and serve hot.

 Nutritional Value (per serving):

 Calories: Approx. 220 kcal

 Carbohydrates: Approx. 35g

 Protein: Approx. 12g

 Fat: Approx. 3g

 Fiber: Approx. 12g

 4. Beetroot and Quinoa Salad

 Ingredients:

 2 medium-sized beetroots (peeled and cubed)

 1 cup cooked quinoa

 1/2 cup chopped cucumber

 1/4 cup chopped walnuts

 2 tablespoons chopped fresh mint

 2 tablespoons olive oil

 1 tablespoon apple cider vinegar

 Salt and pepper to taste

 Method:

1. Steam or roast the cubed beetroots until tender.

2. Combine cooked quinoa, chopped cucumber, walnuts, and mint in a bowl.

3. Take a separate bowl and whisk olive oil, apple cider vinegar, salt, and pepper for the dressing.

4. Add the dressing to the quinoa mixture and toss gently.

5. Add the cooked beetroots and mix well.

6. Serve chilled or at room temperature.

 Nutritional Value (per serving):

 Calories: Approx. 280 kcal

 Carbohydrates: Approx. 30g

 Protein: Approx. 6g

 Fat: Approx. 16g

 Fiber: Approx. 6g

 5. Beetroot Smoothie

 Ingredients:

 1 medium-sized cooked beetroot (peeled and chopped)

 1 cup of frozen mixed berries

 1 ripe banana

 1 cup of spinach leaves(optional)

 1 cup of unsweetened almond milk (or any preferred milk)

 1 tsp chia seeds (optional)

 Honey or maple syrup (Optional)

 Method:

1. Combine all ingredients in a blender.

2. Blend until smooth and creamy.

3. Taste and add sweetener if desired. ( try using brown sugar)

4. Pour into glasses and serve immediately.

 Nutritional Value (per serving):

 Calories: Approx. 200 kcal

 Carbohydrates: Approx. 40g

 Protein: Approx. 5g

 Fat: Approx. 4g

 Fiber: Approx. 10g

                                                  Health Benefits of Beetroot: 

Beetroots, often simply called beets, are full of nutrients and also offer several health benefits:

Compounds in beetroots have shown anti-inflammatory effects, which may help reduce inflammation in the body and potentially alleviate certain chronic conditions related to inflammation.

 Beetroots are a good source of fiber, which supports digestive health by promoting regular bowel movements and maintaining a healthy gut environment.

Some studies suggest that the nitrates in beetroots could benefit brain health by increasing blood flow to the brain. This might potentially improve cognitive function and delay cognitive decline, though more research is needed in this area.

 The antioxidants and anti-inflammatory properties in beetroots may have a role in reducing the risk of certain cancers. However, more research is required to establish a definitive link.

 Beetroots have high fiber, making them a good addition to a weight-loss diet. The fiber content helps in promoting a feeling of fullness and supporting weight management.

 Beetroots contain antioxidants such as betalains and other phenolic compounds. These antioxidants help reduce oxidative stress in the body, protecting cells from damage caused by free radicals.

Incorporating beetroots into your diet, whether raw, cooked, or juiced, can offer these health benefits. It's essential to note that individual responses to foods can vary, and excessive consumption of beetroots might affect those prone to kidney stones or individuals with specific health conditions. As always, it's a good idea to consult with a healthcare professional or a registered dietitian for personalized advice on including beetroots in your diet.