Of all the vegetables beetroot is perhaps the most maligned. However, when cooked the right way beetroot can be a wonderful ingredient full of flavour and colour. Not to mention, they are also low in calories and a great source of nutrients, including potassium, folate and vitamin C.

Beetroots, commonly known as beets, are a popular root vegetable used in a variety of dishes from around the world, commonly added in salads and soups, and comes many varieties, with red and yellow being the most popular.

It’s also a rich source of healthy compounds called nitrates, which Gold Coast-based nutritionist Rebecca Norris explains have been show to reduce blood pressure. A reduction in blood pressure is beneficial for the avoidance of heart disease and stroke.

“These nitrates in the beetroot increase the stretch-ability of our arteries producing a positive effect on blood pressure,” she says.

Beetroots are also an excellent source of fibre, which not only keeps you regular, but can help you lose weight, lower cholesterol, and decrease your risk of developing Type 2 diabetes.

Cooking with beets across the globe

Bursting with vibrant colour and sweet earthy flavours, beetroot can be found in a whole variety of dishes around the world. It’s versatile texture and ability to absorb other flavours means it works well as an ingredient in both cooked and raw dishes.

Beet soup, such as borscht, which is traditionally made from meat or bone stock, is a classic Eastern European specialty. While in India, spiced beet is a popular side dish.

In America, a traditional Pennsylvania Dutch dish is pickled beet egg, which is a hard-boiled egg marinated in beetroot juices until the egg turns bright pink, and Aussies regularly enjoy fresh beetroot slices as a great hamburger topping.

Beetroot is so much more than a boiled veggie

While it’s easy to fall in to the same old pattern with beetroots — boiled with a little vinegar, Rebecca says they can also be made into a variety of dishes. She recommends adding them into salads, soup and smoothies, or blending them into delicious dips:

• Boil peeled beetroot, cool, blend and add it to hummus 
• Peel and finely dice raw beetroot and add it to salads
• Place cubed beetroot into a smoothie for a healthy – and pink – on-the-go breakfast

“Create your own beetroot hummus at home, or better yet, make beetroot brownies,” she adds.

Sounds tasty? Here’s a delicious chocolate beetroot brownie recipe to try at home!

Chocolate beetroot brownie

Ingredients

• 200g beetroot, peeled, chopped, steamed until tender
• 3 eggs
• 1 x 200g tin pears, in own juice, drained (you can substitute for 1/2 cup caster sugar)
• Vegan dark chocolate
• 1/4 cup extra virgin olive oil
• 2 cups wholemeal self-raising flour
• 1/2 cup cocoa
• 1/2 cup dried dates, finely chopped
• Walnuts, to garnish
• Hemp seeds, to garnish

Method

1. Preheat the oven to 180C. Prepare the cup cake tin by lining it with cup cake patty pans.
2. Using a food processor, blend the beetroot until fine, add the eggs and pears.
3. Meanwhile, in the microwave heat on low at 30 second interval until melted. Stir in between each interval.
4. On the stovetop place boiled water into a pot then place a larger bowl over the top of the pot. Stirring occasionally until the chocolate has melted.
5. Add the remaining ingredients to the food processor followed by the melted chocolate.
6. Top with a combination of hemp seeds and walnuts. Bake for 10 to 15 minutes until slightly risen.

Do you cook with beetroots? How do you add it into your diet?