Easy to handle with the aid of disposable gloves to prevent staining hands. Use in salads, roasts and vegetable side dishes.
Choose firm, plump beets.
In an airtight bag in refrigerator crisper. Remove excess soil and leave tops intact.
(based on 3 medium unpeeled beetroot) Boil or steam for 45-50 minutes. Leave the peel on while cooking. After cooling the peel comes off easily. Microwave in a covered dish with 2 tablespoons water on HIGH (100%) for 30-35 minutes or until tender, stirring after 15 minutes to ensure even cooking. Peel warm. Roast with other root vegetables, but keep separate, in moderately hot oven for 45-60 minutes. Peel but keep stem intact to avoid staining.
Add chopped red onion and coriander leaves, a little oil, lemon juice and black pepper to grated peeled raw beetroot. Serve with a spoonful of low-fat natural yoghurt.
Beetroot contains folate.
Half a cup of cooked beetrot provides one serve of vegetables.
Serving size: 1/2 cup, 83 g
69.7 ug (17% RDI*)
84.0 mg (21% RDI)
Beetroot, cooked, fat not added in cooking
*Recommended Dietary Intake