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Health Benefits of Beets & Recipes

Beets, also known as beetroots, are not only delicious but also offer various health benefits.

Here are some of the potential health benefits of eating beets:

Health Benefits of eating Beets

  1. Rich in Nutrients: Beets are a good source of essential nutrients, including folate, manganese, potassium, vitamin C, and fiber. They also contain small amounts of other vitamins and minerals.
  2. Heart Health: Beets may contribute to heart health by helping to lower blood pressure. The nitrates in beets can be converted into nitric oxide, which may help dilate blood vessels, improve blood flow, and reduce blood pressure.
  3. Improved Exercise Performance: The nitrates in beets may enhance athletic performance by improving oxygen utilization in the body. This can lead to increased endurance during physical activities.
  4. Anti-Inflammatory Properties: Beets contain betalains, which are compounds with anti-inflammatory and antioxidant properties. These compounds may help reduce inflammation in the body and protect cells from oxidative stress.
  5. Digestive Health: Beets are a good source of dietary fiber, which promotes healthy digestion and regular bowel movements. Adequate fiber intake is essential for maintaining a healthy digestive system.
  6. Detoxification Support: The betalains in beets may support the body’s detoxification process by helping to neutralize and eliminate toxins. Beets are often included in detox diets for their potential cleansing properties.
  7. Weight Management: Beets are low in calories and fat, making them a nutritious addition to a weight-conscious diet. The fiber content in beets can also contribute to a feeling of fullness, helping with weight management.
  8. Brain Health: Nitric oxide, produced from the nitrates in beets, may have positive effects on cognitive function and may help improve blood flow to the brain. This could potentially benefit brain health and reduce the risk of cognitive decline.
  9. Support for Liver Health: Betaine, a compound found in beets, has been associated with supporting liver function and preventing the accumulation of fat in the liver.

It’s important to note that individual responses to foods can vary, and while beets offer many health benefits, it’s always a good idea to consult with a healthcare professional or a registered dietitian if you have specific health concerns or conditions before incorporating beets in your diet.

1. Beets Ladoo Recipe

Beetroot Ladoo Recipe

Most of us, we love to eat sweets and when we have guest in our home or we have any birthdays or small get-together, we buy a variety of sweets from the Sweet Stores and then become sick by eating them.

So here, I’d like to say this only that you can make a variety of sweets at home, without buying those sweets that are full of refine white sugar and colors.

The time that we spend to go to stores to buy those sweets, which are not only expensive, but also very harmful for our health.

So we should avoid to buy those sweets and instead make them at home, by spending little time and money, because most of the products we always have in our Kitchen; such as, Jaggery Powder or Jaggery, which we can use for making the ladoos.

Why Only Beetroot Ladoos?

These beetroot ladoos are not only delicious, but also a healthier alternative to traditional sweets, which are full with white sugar and they also add refine flour as well as color to make the sweets look more colorful.

Beetroot (beets) ladoos with millet flour is a delicious and nutritious Indian sweet treat.

Ingredients:

2 medium-sized beetroots peeled, washed and , grated 1 cup millet flour bajra(pearl millet) 1/2 cup grated jaggery (adjust to taste) 2-3 tablespoons ghee (clarified butter)

1/2 teaspoon cardamom powder Garnish Ladoos with (Chopped nuts optional) Desiccated coconut for garnish)

Instructions to Make Ladoos:

  • Heat a heavy-bottomed pan or kadai and add the grated beetroots. Cook the beetroots on medium heat until they soften and lose moisture. This may take about 15 to 20 minutes. Stir occasionally.
  • In a separate pan, roast the bajra atta with some ghee (millet flour) until it turns aromatic and slightly changes color.
  • Roast on slow flame by continuously stirring.
  • This takes about 10 minutes. Be cautious not to burn it. Set it aside.
  • Once the beetroots have softened and most of the moisture has evaporated, add grated jaggery to them.
  • Mix well and continue to cook until the jaggery melts and blends with the beetroots.
  • This will take another 7 to 8 minutes. Keep stirring to avoid sticking to the bottom of the pan.
  • Add 1 spoon of ghee to the beetroot-jaggery mixture and continue cooking for a few more minutes until it thickens and starts leaving the sides of the pan.
  • Add the roasted bajra millet flour to the mixture and mix well to combine.
  • Keep stirring until the mixture comes together as a thick, like the dough as we make roti from it.
  • Add cardamom powder to enhance the flavor.
  • Turn off the heat and let the mixture cool down a bit.
  • Once the mixture is cool enough to touch, grease your hands with a little ghee and shape the mixture into small ladoos, as you can see in the above picture or you can shape as you want.
  • You can also roll them in chopped nuts or desiccated coconut to add extra texture and flavor.
  • Allow the beetroot ladoos to cool completely, and they will firm up as they cool.
  • Your beetroot ladoos with bajra millet flour are ready to be enjoyed. Store them in an airtight container.
  • Instead of eating store bought sweets, try these ladoos in this winter holidays for yourself, your family and friends. I’m sure you’re going to love them!

2. 2 minutes Beets Juice Recipe in Blender

2 minutes Beets Juice Recipe in Blender

Ingredients:

  • 2 medium-sized beets, washed, peeled, and chopped
  • 1 large apple, washed and chopped
  • 1 medium-sized carrot, peeled and chopped
  • 1-inch piece of ginger, peeled
  • Peel the lemon to put in the blender for juice
  • 1-2 cups of water (adjust for desired consistency)

Instructions:

  1. Wash, peel, and chop the beets, apple, ginger, lemon and carrot into smaller pieces to make it easier for your blender to blend
  2. Place all the chopped ingredients, including the ginger and lemon, into a blender.
  3. Add 1-2 cups of water to the blender. The amount of water will depend on your desired juice consistency; you can adjust it later.
  4. Blend the ingredients until smooth.
  5. After blending strain the mixture using a fine mesh sieve or cheesecloth to remove the pulp. If you prefer a thicker juice with more fiber, you can skip this step.
  6. Pour the beet juice into glasses over ice cubes if desired(optional).
  7. Stir well and enjoy your refreshing and nutritious beet juice!
  8. Don’t eat or drink anything else for an hour or so to get all benefits from homemade fresh beets juice.

3. Tasty Beets Roti Recipe

beets roti recipe

Creating beetroot roti is a unique way to incorporate the vibrant color and nutritional benefits of beets into your flatbread.

Here’s a simple beetroot roti recipe for you to make and enjoy:

Ingredients:

  • 1 cup whole wheat flour (atta)
  • 1/2 cup grated beetroot (boiled or raw)
  • 1 tablespoon olive oil
  • Luke warm Water, as needed
  • Pink Salt, to taste

Instructions:

  1. Prepare the Beetroot:
    • If using raw beets, peel and grate them finely. If using boiled beets, mash or grate them. Ensure they are well-cooked and soft.
  2. Mixing the Dough:
    • In a mixing bowl, combine the whole wheat flour, grated beetroot, oil or ghee, and a pinch of salt.
    • Gradually add water and knead the mixture into a soft and smooth dough. The beetroot will release moisture, so be cautious while adding water. Adjust the consistency as needed.
  3. Rest the Dough:
    • Allow the dough to rest for at least 15-20 minutes. This helps in better binding and makes rolling the rotis easier.
  4. Divide and Shape:
    • Divide the dough into small lemon-sized balls.
    • Take one ball, flatten it slightly, and dust it with a little dry flour. Roll it out into a thin, round roti using a chakla belan set.
  5. Cooking the Roti:
    • Heat a griddle or tawa over medium-high heat.
    • Place the rolled beetroot roti on the hot griddle and cook for a minute or until you see small bubbles forming.
  6. Flip and Cook:
    • Flip the roti and cook the other side until it puffs up and gets golden brown spots.
  7. Finishing Touch:
    • Optionally, you can apply a little ghee or oil on the cooked roti for added flavor.
  8. Repeat:
    • Repeat the process with the remaining dough balls.

Your beetroot rotis are ready to be served!

These colorful flatbreads can be paired with various curries, yogurt, or enjoyed on their own.

They not only add a nutritional boost but also bring a unique flavor and vibrant hue to your meal.

Kids love beets roti due to their beautiful color.

4. Beautiful Beets Rice Recipe

Beautiful Beets Rice Recipe

Here’s a simple and flavorful beet rice recipe that incorporates the natural sweetness and vibrant color of beets into your rice:

Ingredients:

  • 1 cup basmati rice, washed and soaked for 30 minutes
  • 1 large beetroot, peeled and grated
  • 1 onion, finely chopped
  • 2 tomatoes, chopped
  • 2 cloves garlic, minced
  • 1-inch piece of ginger, grated
  • 1 green chili, finely chopped (adjust to taste)
  • 1 teaspoon cumin seeds
  • 1 teaspoon coriander powder
  • 1/2 teaspoon turmeric powder
  • 1/2 teaspoon Paprika Powder
  • 2 tablespoons cooking oil or ghee
  • Salt, to taste
  • Fresh coriander leaves for garnish (optional)

Instructions:

  1. Prepare Ingredients:
    • Wash and soak the basmati rice for 30 minutes. Drain the water before using.
    • Peel and grate the beetroot.
    • Finely chop the onion, tomatoes, and green chili.
    • Mince the garlic and grate the ginger.
  2. Saute Aromatics:
    • Heat oil or ghee in a pan over medium heat. Add cumin seeds and let them splutter.
    • Add chopped onion, minced garlic, grated ginger, and green chili. Saute until the onions become translucent.
  3. Add Spices:
    • Add coriander powder, turmeric powder, and garam masala. Stir well to combine.
  4. Add Beetroot:
    • Add the grated beetroot and cook for about 5-7 minutes until it softens and releases its color.
  5. Add Tomatoes:
    • Add the chopped tomatoes and cook until they become soft and the mixture forms a thick masala.
  6. Cook Rice:
    • Add the soaked and drained basmati rice to the pan. Mix well to coat the rice with the beetroot masala.
  7. Cooking Rice:
    • Pour 2 cups of water into the pan, add salt to taste, and bring it to a boil. Reduce the heat to low, cover the pan, and let it simmer until the rice is cooked and water is absorbed. This usually takes about 20-25 minutes.
  8. Fluff and Serve:
    • Once the rice is cooked, fluff it gently with a fork. Garnish with fresh coriander leaves if desired.
Health Benefits of Beets & Recipes

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