Baked Beetroot Chips

  

Ditch the oily potato chips for vibrant, oven-baked beetroot slices. Lightly tossed in olive oil and sea salt, they offer a satisfyingly crisp crunch packed with antioxidants and nitrates, supporting healthy blood pressure without the heavy fried calories. This can be done in Air Fryer too, with very little oil @ 180 C for roughly 10 minutes, it depends on the thickness of your beet slices. You can stir in between once. If not done in 10 minutes, continue for another 3-4 minutes.

Healthy, as it is more nutritious than potatoes, safe for diabetics too, as nitrates lower  your sugar and BP. 

 

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Rainbow Grain Bowl with Cashew Sauce

This colorful grain bowl is packed with nutrient-rich vegetables, providing a variety of vitamins and minerals.

Quinoa and lentils are both great sources of protein and fiber to keep you satisfied longer.

The cashew sauce offers creaminess without dairy.

 

Ingredients

¾ cup unsalted cashews

½ cup water

¼ cup packed parsley leaves

1 tbsp lemon juice or cider vinegar

1 tbsp extra-virgin olive oil

½ tsp reduced-sodium soy sauce 

¼ tsp salt 

½ cup cooked lentils

½ cup cooked quinoa

½ cup shredded red cabbage

¼ cup grated raw beet

¼ cup chopped bell pepper

¼ cup grated carrot 

¼ cup sliced cucumber

1 tbsp Toasted chopped cashews for garnish

Preparations

 

Blend cashews, water, parsley, lemon juice (or vinegar), oil, soy sauce and salt in a blender until smooth. 

Place lentils and quinoa in the center of a shallow serving bowl. Top with cabbage, beet, pepper, carrot and cucumber. Spoon 2 tablespoons of the cashew sauce over the top (save extra sauce for another use). Garnish with cashews, if desired.

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Beet-coconut stir fry

  

 Ingredients

1 tbsp vegetable oil

3 small hot green chilies, slit lengthwise

1 tsp whole black mustard seeds

10 curry leaves finely chopped

4 medium beets, boiled and cubed (about 3 cups)

Kosher salt to taste

1/2 cup  fresh grated coconut 

Directions

 Heat oil over medium-high heat in a large saucepan until shimmering. Add chilies, mustard seed, and curry leaves. Stir vigorously until fragrant and the mustard starts to pop, about 3 minutes. Add the beetroot and stir until the beets are coated in spices. Add the coconut and stir until mixed through. Serve warm or cold with any Indian meal as a side or salad. 

 

 

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10 Super Nutritious Root Veggies to Try Besides Potatoes

We don’t need to tell you that vegetables are good for your health. But not all veggies have to be green and leafy to be nutritious. Root vegetables, for instance, are super healthy too and should be a part of everyone’s diet. These vegetables are edible plants that grow underground. This means that they store vitamins, minerals, and other nutrients for the plant and are, hence, highly nutritious. 

Another great benefit of root vegetables is that they are in season almost all year, even when other offerings are not widely available. Furthermore, they tend to have a longer shelf life compared to other fresh produce, according to data from the U.S. Department of Agriculture (USDA). 

 

Potatoes, onions, and carrots are, of course, some of the most common root vegetables. There are many other root vegetables with distinct health benefits you can add to your diet. 

 

1. Onions

Nutrition: Onions come in a variety of sizes, colors, and shapes. The common types are red, yellow, and white onions. These vegetables are high in fiber, vitamin C, and antioxidants while being low in calories. Research shows that eating onions can have a positive effect on several aspects of one's health. 

 

Benefits: For example, one study found that consuming 100 grams of raw onions daily helped reduce blood sugar levels in people with diabetes. Other studies have discovered that onions may possess powerful anti-cancer properties. A 2015 review showed that eating allium vegetables like onions can decrease the risk of cancers of the stomach and gastrointestinal tract. As per the authors of the study, there are compounds called organosulfurs in onions that suppress tumor growth. 

 

How to Eat: Onions are easy to add to your meals. Add them to salads, scrambled eggs, soups, or rice dishes to get their benefits. 

 

2. Carrots

Nutrition: Carrots are one of the most well-known root vegetables and are also incredibly nutritious. They contain plenty of fiber and micronutrients, including vitamin A in the form of the antioxidant beta-carotene. 

 

Benefits: Research indicates that eating carrots can lower cholesterol levels and improve antioxidant status in humans. Other studies also show that higher consumption of the antioxidant beta-carotene might lower the risk of breast, prostate, and stomach cancers. 

 

Furthermore, beta-carotene helps keep your eyes healthy and protects you from age-related degenerative eye diseases. 

 

How to Eat: Carrots can be easily eaten raw as a tasty nutritious snack. Alternatively, you can add sliced carrots to salads or smoothies. 

 

3. Beets

Nutrition: Beets are one of the healthiest root veggies. They are packed fiber, folate, vitamin C, potassium, and manganese, among other nutrients. They are also significantly high in nitrates - plant compounds that can help dilate blood vessels and help lower blood pressure. 

 

Benefits: According to studies, adding beets to your diet may help increase blood flow to your brain and boost exercise performance. Additionally, beets are rich in antioxidants like betalains, which reduce inflammation and help detoxify the body. 

 

How to Eat: Beets can be enjoyed raw or cooked. Add them to your salads during lunch or make beetroot juice in the morning to avail the full benefits of these great vegetables.

 

 4. Sweet Potatoes

Nutrition: These delicious tubers are loaded with vitamin A, vitamin C, fiber, manganese, and beta-carotene. 

 

Benefits: A review of three studies showed that eating white sweet potatoes every day can improve blood sugar control in people with diabetes. Moreover, because of their vitamin A content, this vegetable can protect against vision loss, improve skin health, and also boost immune function. 

 

How to Eat: Sweet potatoes are incredibly versatile. They can be baked, boiled, or roasted, and also go well with side dishes like salads or sandwiches. 

5. Jerusalem Artichokes

 

Nutrition: Jerusalem artichokes are underrated root vegetables rich in iron, copper, magnesium, phosphorus, and potassium. They even provide vitamin C, a variety of B-vitamins, calcium, and a few other nutrients in small amounts. 

 

Benefits: Jerusalem artichokes are among the richest sources of prebiotic fiber. This fiber isn't digested by the body, but it can help the growth of good bacteria in the gut. While Jerusalem artichokes are high in natural sugars, these vegetables have a negligible effect on blood sugar levels. In fact, they have a lower glycemic index (GI) score than potatoes (from 53 to 111) and aren't fattening. 

 

How to Eat: Jerusalem artichokes have a slightly sweet earthy flavor and are light and crisp. Adding them to your salad will give them a delicious crunch. They can also be peeled, roasted, and mashed.

6. Turnips

 

 

Nutrition: Turnips are delicious and are packed with fiber and vitamins K, A, C, E, B1, B3, B5, B6, B2, and folate, along with minerals like manganese, potassium, magnesium, iron, calcium, and copper. 

 

Benefits: A 100 gm serving of turnips contains 21 mg of vitamin C. Studies have shown that adding this vitamin to your diet can help boost your immunity and also reduce symptoms of respiratory infections like the common cold. Apart from that, these vegetables are also rich in glucosinolates - a group of bioactive plant compounds that can inhibit the development of hormone-sensitive cancers. Glucosinolates have also been shown to have liver-protecting effects. 

 

How to Eat: Turnips are easy to add to meals. Just slice them like apples to eat with dips or toss them into your salads. 

 

7. Celeriac

 
 

Nutrition: Celeriac, also called celery root, is a great source of vitamin K, according to the USDA. It also contains vitamins B6 and C, along with phosphorus. 

 

Benefits: Vitamin K is essential for blood clotting and bone health, and a single one-cup (156-gram) serving of celeriac provides about 80% of the daily recommended value of this vitamin. It is also rich in fiber, which encourages healthy gut bacteria and helps keep the digestive system functioning smoothly. 

 

How to Eat: Celeriac has a nutty taste and crunchy texture, which makes it work perfectly well in salads. You can also add it to stews, soups, or roasted veggie medleys. 

 

8. Radishes

 

 

Nutrition: Radishes are low in calories and carbs but contain a decent dose of fiber and vitamin C. 

 

Benefits: Studies have shown that these vegetables have antifungal properties and can be effective against several types of fungal infections. There’s even evidence to suggest that the leaves of the radish plant can provide protection against stomach ulcers. Apart from this, they also contain natural nitrates that improve blood flow. 

 

How to Eat: Radishes come in colorful shades of red, pink and purple, and are great for adding a little nutritious crunch to your salads, sandwiches, or tacos. 

 

9. Garlic

Nutrition: This flavorful bulb vegetable boasts an impressive nutrient profile. Each serving of garlic contains manganese, vitamin B6, and vitamin C, along with calcium and selenium. 

 

Benefits: Studies have found that garlic can significantly lower blood pressure, along with levels of total cholesterol and triglycerides. There’s also sufficient research to suggest that garlic can boost immune function and help prevent infections like the common cold. 

 

How to Eat: The best thing about garlic is its versatility. It adds a lot of flavor to dishes like soups, sauces, side dishes, and dressings. Just give it a crush with the side of your knife and then mix it with extra virgin olive oil. It can also be eaten raw, but be aware that it has a strong, pungent smell. 

10. Parsnips

 

Nutrition: Parsnips look like white carrots, but they are a member of the parsley family. They have a crunchier and fibrous texture and a sweet and mellow flavor. Parsnips are packed with vital nutrients, such as vitamin C, vitamin K, manganese, potassium, folate, zinc, copper, and magnesium. 

 

Benefits: Parsnips supply many antioxidants and are a great source of both soluble and insoluble fiber. According to some studies, increasing your fiber intake can help treat digestive conditions and intestinal ulcers. This root vegetable also has a high water content of about 79.5%, and studies show that water-rich foods can useful in decreasing one’s calorie intake and aiding weight loss. 

 

How to Eat: Parsnips can be eaten raw, but a tasty way to eat them is to roast them alongside a joint of meat. You can also mash parsnips and mix with lemon and herbs for a yummy, light meal. Another simple way to have them is by chopping and cooking them into stews and soups.

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Beet Flatbread

 

Ingredients - 

1 small raw cauliflower head, plus the stem 

2 medium raw beetroots, peeled 

1 cup almond flour or ground almonds  

4 eggs 

1/2 tsp. sea salt and black pepper 

Optional - 1 tsp. of any dried herbs (e.g. oregano, thyme, lemon pepper)

Directions like Broccoli flatbread the previous post.

 

 

 

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Carrot Beet and Turmeric Juice

 

This juice incorporates the best immune-boosting ingredients: beets, carrots, turmeric, and ginger. All of these ingredients have a jaw-dropping nutritional profile and are associated with a long list of health benefits for your entire body. Most importantly, all these ingredients have strong anti-inflammatory and antioxidant properties that will really help your body fight off cold symptoms. Apart from being super healthy, this juice is also ridiculously energizing, so definitely give this one a try.

Ingredients

Carrot - 3 (peeled) 

Beet - 1 (peeled) 

Orange - 1 (peeled) 

Lemon - 1/2 

Fresh ginger - 1-inch piece 

Turmeric - 1 tsp. 

Ground black pepper - a dash 

 

 Preparations

 Feed all the ingredients apart from the black pepper (and turmeric powder, if used) into the juicer. 

 Mix the remaining ingredients into the juice and enjoy fresh. 

 

Tip: Don't skip the black pepper in this recipe. You won't taste it, but it will help your body absorb the beneficial nutrients from turmeric. 

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Beet-chickpeas stir fry

  

Ingredients

1 cup beetroot grated

1 cup cooked chickpeas (garbanzo beans)

1 small onion finely chopped

1 tsp ginger minced

½ tsp jeera/ cumin

½ tsp red chili pdr

¼ tsp turmeric pdr

½ tsp garam masala pdr

juice of half lime

1 tbsp coriander leaves finely chopped

1 stalk curry leaves

salt to taste

2 tsp oil

 

Preparations Wash and soak Kabuli Chana (chickpeas) for 6-8 hours. Cook chickpeas in a pressure cooker for 4-5 whistles till soft and properly cooked. Drain excess water and keep it aside. Heat oi in a pan and add jeera (cumin) seeds. Let jeera seeds to crackle. Add curry leaves and ginger, and sauté for 30 seconds, until the raw smell of the ginger has disappeared.Then add onion and saute for 2 minutes till they turn light brown. Then add grated beetroot, red chili powder, and turmeric powder. Mix well and cook for another 2 minutes till beetroot turn soft.  Add the cooked chickpeas, garam masala powder, salt, and give a quick stir. Cover and cook for the next 3-4 minutes over low flame with the lid on. Add lemon juice, garnish with cilantro (coriander) leaves and mix well. Serve beetroot & chickpeas curry along with steamed rice or any bread/ roti with raita.

It is easier and faster to cook beets when it is grated. 

 

 

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Beet-coconut chutney

   

Ingredients 

3 tsp oil

1 tbsp urad dal

1 tbsp chana dal

½ tsp cumin / jeera

3 dried red chilies

1 inch ginger

1½ cups beetroot, chopped

¾ tsp salt

¾ cup water

1 cup coconut, grated

small ball sized tamarind

for tempering:

2 tsp oil

1 tsp mustard

½ tsp urad dal

1 dried red chili

few curry leaves

 

Preparations

in a large kadai heat oil and roast urad dal,  chana dal, cumin and dried red chilies

add 1-inch ginger, 1½ cup beetroot and ½ tsp salt.

saute for 2 minutes.

now add ¼ cup water, cover and cook for 10 minutes.

cook until the beetroot is softened.

cool completely, and transfer to the blender.

add  coconut,  tamarind, salt and water.

blend to smooth paste adding more water if required.

now prepare the tempering by heating 2 tsp oil.

once the oil is hot, add 1 tsp mustard, ½ tsp urad dal, 1 dried red chili, few curry leaves and allow to splutter.

pour the tempering over beetroot chutney and mix well.

finally, enjoy beetroot chutney with idli, dosa or rice, bread toast, adai or as a dip with some crunchies to munch.

 

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