04 Sep 2018 Blackmores 4 Beetroot Recipes to Improve Your Heart Health 11717 views 1 min to read Keen to add this excellent source of nutrients and heart health boosting properties to your diet? Here’s some simple recipes to bump up your beetroot intake. Everyday healthRecipesHeart & circulation Share Share on Facebook Share on Twitter Share on Pinterest Share on Linkedin 0 comments Beets have been shown to deliver a decent dose of vitamin C, iron, folate and magnesium, and are an excellent source of dietary fibre. They’re also rich in nitrites, and a unique source of betacyanin, both important for a healthy heart. How to prepare beetroot Raw: If you want to add beets raw to salads or to spice up a coleslaw, simply wash and grate them or put them through your spiraliser. You can also bake beetroots or boil them. Roast: Put washed beets on a baking sheet, skin on, and cook on 200ºc for 45 minutes to an hour (they’re done when you can easily pierce them with a fork.) When they have cooled, peel the skin off. Boil: Add the beetroot to a pot of boiling water for 25 to 30 mins, then pop them straight into a bowl of ice water. Now you can easily peel the skins and add to your recipes (or eat as is.) If you’re too time poor to cook them, they can often be purchased cooked and peeled in the pre-packaged salad section of your supermarket, or grab a can, open and rinse! 1. Beetroot boost detox juice Ingredients 1 x beetroot 1 -2 oranges 1 tbs fresh ginger ½ tsp ground cardamom How to make In a blender, mix chopped and peeled beetroot & oranges, sliced ginger and ground cardamom The combination of beetroot and orange gives you a healthy dose of antioxidants. Warming ginger and cardamom help to soothe and support digestion. Beetroot boost detox juice recipe Here are some more beetroot recipes courtesy of nutritionist Dr. Rebecca Harwin: 2. Beetroot & kale salad Serves: 2 Ingredients 4 cups of kale ¼ cup freshly chopped coriander 2 pre-cooked beetroots 2 tbsp lemon juice 3 tbsp olive oil 1 tbsp maple syrup Salt and pepper to taste How to make Chop the kale and slice the beetroot Add the kale to a bowl, add 1 tbsp of the olive oil and massage the kale In a small bowl, mix olive oil, lemon juice, and maple syrup Mix the beetroot and the kale and pour dressing over it Kale is a source of a variety of key vitamins and minerals. It contains the vitamin K, essential for regulating healthy blood clotting. Add to this the healthy nitrates found in beetroot, and you have a tasty salad with nutrients to support a healthy cardiovascular system. 3. Tempeh stuffed capsicum Serves: 4 4 red capsicums ¾ cup tempeh, finely chopped 1 onion 1 pre-cooked beetroot 2 cloves of garlic 1 cup cooked quinoa Italian spices to taste Salt and pepper How to make Preheat your oven to 180˚C Fry your onion and garlic in a saucepan. Once the onion is soft, add the tempeh. While cooking, add the beetroot, the Italian spices, salt and pepper Cut the top off the capsicums, remove the seeds. Sit in a baking dish In a bowl, mix the tempeh mixture with quinoa. Stuff the capsicums Replace the tops and bake for about 20 minutes Beetroot is a source of contains gut-friendly fibre, magnesium, and antioxidants. Add in tempeh, well-known for its healthy dose of probiotics, and you have an easy vegan meal that tastes great and may improve your digestive function, too! 4. Raw carrot and beetroot salad Ingredients 2 raw beetroots 5 raw carrots 3/4 cup parsley, roughly chopped 2 tbsp lemon juice 1/4 cup red wine vinegar Salt and pepper 1/3 cup extra virgin olive oil Sesame seeds How to make Using a veggie spiraliser (or grate coarsely or cut long, thin strips), prepare the carrots and beetroot and mix in a bowl In a sperate bowl, mix parsley, lemon juice, vinegar, oil, salt and pepper and seeds Combine, mixing through thoroughly Check out more of our tasty healthy recipes or sign up to the Wellbeing Kitchen and get a free healthy recipe delivered to your inbox every week!