Nutrition

3 simple beetroot recipes to try

freshly picked beetroot

Let’s talk beetroot. It’s one of those foods that divides opinion – personally, I love it and its deep rich purple and red colour mixed through dips, pasta dishes, soups or smoothies. Pickled on sandwiches it is the perfect accompaniment to salty meats or cheeses, and its earthy, bitter flavour works exceptionally well in desserts.

Fresh beetroot is available from July to November, so perfect for summer recipes – see below. Aside from its striking hue, beetroot (or beet) has long been associated with numerous health effects, most prominently its suggested effect on lowering blood pressure, so it’s great to bring into your diet.

For a more concentrated effect, you can rely on Nature’s Truth Beetroot extract capsules, as they’re a great way to reap the benefits of this vegetable out of season. ‘When it comes to the nutritional value, studies indicate that nutrients are retained during the concentration and drying periods. And some studies have even shown that beetroot extract contains more concentrated levels of certain nutrients than its fresh counterpart, including nitrates, which are shown to have positive effects on circulation, energy and heart health.

But if you’re a fan of the flavour and want to add more fresh beetroot into your diet, here are three quick and easy recipes to try that are perfect for those summer months.

Beetroot & Raspberry Smoothie
Serves 2

beetroot smoothie

I make this smoothie every week – it’s delicious. Raspberry and beetroot go so well together. Oh, and it’s vegan! For extra protein, add a scoop of your favourite protein powder, too.

Nutrition per serving:
Calories 178
Fat 6.5g
Carbs 31.8g
Protein 6.3g

Ingredients:
½ cooked beetroot
250g frozen raspberries
200ml unsweetened plant-based milk
3 tbsp vanilla plant-based yoghurt
1 tbsp flaxseeds
1 banana, peeled and roughly chopped
1 tbsp maple syrup

Prep time: 2 minutes

Method:

1. Place all the ingredients in a blender and blitz until smooth. You can use regular milk and yoghurt here if you’re not vegan.

Also read: A chef’s guide to the best cooking oils

Nourishing Beetroot Hummus
Serves 4

beetroot hummus

Double up on beetroot goodness by using sliced beetroot as a crudité for this delicious hummus.

Nutrition per serving:
Calories 133
Fat 6.1g
Carbs 12.1g
Protein 6.1g

Ingredients:
1 x 400g can chickpeas, drained
90ml extra virgin olive oil
½ cooked beetroot
1 lemon, juice of
2 tbsp tahini
1 clove garlic, peeled and finely grated
Pinch of salt

Prep time: 5 minutes

Method:
1. Add the chickpeas, half the oil, beetroot, salt, and the lemon juice into a food processor and blend until smooth.
2. Add the tahini and garlic, then pour in 40ml water. Blend until smooth.
3. If the hummus is a little too thick, add another splash of water.
4. Serve with the extra virgin olive oil drizzled over.

Also read: 3 turmeric recipes to try

Zingy Beetroot Energy Balls
(Makes 15)

beetroot energy balls

These are so quick and easy to make. They store well and act as a well-needed pick-me-up with a coffee late afternoon!

Nutrition per ball:
Calories 86
Fat 2.3g
Carbs 8.3g
Protein 1.6g

Ingredients:

220g pitted dates
15g chia seeds
70g cooked beetroot
60g oats
1 tbsp honey
50g almond butter
50g Desiccated coconut

Prep time: 15 mins

Method:
1. Place the dates in a food processor and pulse to small pieces.
2. Add the chia seeds, beetroot, oats, honey and almond butter and blend until combined.
3. Roll into 15 balls, then roll each ball in desiccated coconut to decorate.
4. Pop in the fridge for 30 minutes, then serve. Store in an airtight container in the fridge for up to a week.

Read more recipes and nutritional advice from Ollie Downey here.



Ollie Downey

Ollie Downey

Recipe Developer

Chef and Recipe Developer, Ollie Downey – also known on Instagram as @olsfood – is passionate about making balanced eating at home as simple as possible and open to all. With his knowledge as a chef and love for delicious and healthy cooking, he’ll be highlighting the staple foods and supplements you need in your kitchen to keep your nutrition on track, while also sharing inspiring recipes you can try for breakfast, lunch and beyond.