As I already mention in one of my previous recipes, I started ordering vegetable box from one of my local farms. Up until now almost every box surprise me with one vegetable I’ve never eat or prepare before. In my previous box in a bunch of red beets I found one yellow coloured beetroot. Not enough to make a dinner, but enough to experiment. Experiments I think are the most enjoyable ways to spend my time in the kitchen, they boost my creativity and I always learn something new. Especially when I fail 🙂
I’ve made a quick research and idea what to do with one yellow beetroot came into my mind. This variety of beetroot is called golden. Their golden colour is caused by the dye from the betanin group – betaxanthin, which, like the red-violet betanin, has antioxidant properties. Golden beets contain less dyes than red ones, but they are an excellent source of folate, potassium and fiber. Their roots usually have a softer and sweeter flavour than the roots of traditional varieties. They also do not stain the hands or clothes. Golden beets are perfect for cooking, but also can be eaten raw in a salad. As I’ve never tried raw beetroot salad, that was best time to do it. Especially that raw cauliflower salad I made couple weeks ago (caulislaw), came out pretty amazing.
The carbs in beetroots are mainly simple sugars, such as glucose and fructose. Beets are high in fiber but also have FODMAPs (group of sugars that are not completely digested or absorbed in our intestines), which can cause digestive problems in some people (for example with Irritable Bowel Syndrome). Golden beets contains about 13 g of carbohydrates in 136 g, but are high in fiber, providing about 2–3 grams in each 3/4-cup (100-gram) raw serving. Beets are good sources of vitamins and minerals, such as folate, manganese, potassium, iron, and vitamin C. Research shows, that diets rich in natural nitrites and nitrates can have positive health effects, including lower blood pressure levels and decreased risk of many diseases. Body has an ability to convert dietary nitrates into nitric oxide. This substance travels through your artery walls, sending signals to the tiny muscle cells around your arteries and telling them to relax, in effect lowering blood pressure.
If you don’t observe any negative symptoms after eating beetroots, consider including them into you your menu – cooked and raw. If you’re not a fan of red beets, try golden ones, they have much less earthy taste, more mellow and nutty – perfect for any kind of salad. In this recipe gentle and sweet beet flavour goes really well with tangy and bitter blue Stilton. For me personally nuts are prefect in almost every salad, adding crunchiness and healthy fats. Finished with a drizzle of virgin olive oil and coarse pepper for some extra flavour. All that makes this really easy to make salad, very colourful and aesthetically pleasing. Perfect as an appetiser for special occasion, or simply when you want to please yourself or your loved ones.
golden beetroot carpaccio
- 1 small golden beetroot
- handful of rocket
- handful of walnuts
- small piece of blue Stilton or similar type of cheese
- extra virgin olive oil
- pinch of black coarse pepper
Peel and wash beetroot, also thoroughly rinse rocket leaves. Slice beetroot as thin as you can. I did it with the knife, that was the easiest for me, but if you like to use different tool, go ahead. Toast walnuts on a clean pan.
Arrange rocket and slices of beetroot on the plate. Crumble a piece of Stilton and toss walnuts. Drizzle with extra virgin olive oil and sprinkle with coarse pepper. Then serve.
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