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Beetroot provides the body with important nutrients
In grandmother's kitchen, beetroot was often only found in a cooked form as an accompaniment to hearty dishes. But in the meantime, the delicious vegetables are also increasingly raw and used for juices. And that's just as well. After all, it contains important nutrients for the body that can be lost when cooking.
Low-calorie power vegetables
Beetroot is a true power vegetable that provides the body with low calories but many important nutrients. The tasty tubers not only contain plenty of vitamins A, C and B vitamins and saponins, but also potassium, magnesium, iron and folic acid. This is pointed out by the Federal Center for Nutrition (BZfE). The bright red color is due to the phytochemical betanin, which has an anti-inflammatory effect and also strengthens the immune system. This substance is also used for coloring food.
Healthy effects confirmed in scientific studies
Various scientific studies have already confirmed how healthy vegetables are for humans.
A study showed that beetroot juice helps with heart failure.
This drink can also help lower blood pressure.
In addition, British researchers found that eating beetroot helps regenerate muscles after exercise.
And Austrian scientists have found that beetroot juice helps prevent tooth decay.
Prepare fresh beetroot
In the meantime, the beetroot is experiencing a renaissance in the kitchen. BZfE believes that once you have freshly prepared the delicious tuber with the sweet, earthy taste, you can leave the sour slices in the glass on the shelf.
A healthy treat is, for example, a salad with grated beetroot, apples, onions and a dash of strawberry pulp. And for a delicious starter, the vegetables are cut thin, marinated and served as carpaccio.
To make beetroot juice, the tuber is first peeled, cut into pieces and placed in the juicer.
A tip from the BZfE: The tart note can be mitigated with fruits like apple and mango, spices like ginger and mint, yogurt and a little honey.
Some of the nutrients are lost when cooking
However, the beetroot is usually cooked and served as a side dish with meat and fish. The tuber also gives a strong taste to puree, soups and stews.
Health experts point out, however, that some of the nutrients contained in winter vegetables can be lost when cooking.
Before preparation, the vegetables are washed under running water and the leaves and roots are carefully twisted off.
The skin should not be injured, otherwise the tubers will "bleed" and lose nutrients.
Then, depending on the size, they are simmered for 30 to 45 minutes over low heat. A little lemon juice in the water lightens the meat, while a teaspoon of baking powder underlines the dark purple.
To ensure that the color remains intact, salt should only be added five minutes before the end of the cooking time. After quenching in cold water, the bowl can simply be rubbed off with kitchen paper or pulled off with a knife.
The BZfE advises: Use disposable gloves and an apron for this, as the tubers stain strongly.
Can be kept in the refrigerator for up to four weeks
Local beetroot is available until the end of March in the supermarket or at the weekly market. They are not only available in red, but also in white, yellow and red and white stripes.
It is best to reach for firm tubers, the shell of which is not damaged or shriveled. Smaller specimens are usually particularly delicate.
The vegetables are kept in the fridge, wrapped in a kitchen towel, for about two to four weeks.
Ready-cooked and vacuum-sealed products that can be processed directly are available, but their taste cannot be compared to fresh tubers. (ad)