Beets beat the rest in nutrition benefits

Hi R
Thinking of you coming out of winter - I'll never forget my first winter in Wisconsin - it was actually the coldest in a decade!  The the ground hog came out and I thought that spring was almost there.  But no, it took seemingly months before the magical renaissance of renewal took place. 

We went out to lunch this week, where I chose BBQ Kangaroo fillets served on a bed of beetroot relish.  It was so delicious that I had to find my favourite beetroot recipes.  But first, how to cook and serve them - no not only in salads  - the relish was warm and the perfect accompaniment to BBQ meat or a roast.  I'll post the recipes later in the week after you have maybe bought some beets.
Keep warm and have faith that spring will eventually arrive.

The humble beetroot is rich in health-boosting nutrients
and can be served hot or cold.

Called a superfood, this common root vegetable is packed with health-promoting antioxidants and nutrients such as beta-carotene, folate, potassium, vitamin C and iron. It is also an excellent source of soluble fibre. The purple pigment contains antioxidants that help protect cells from free-radical damage, prevent the risk of heart disease and certain cancers, as well as protecting brain health.
NB While the experts are not saying that there are super foods which make you live longer, they are agreeing that foods rich in anti-oxidants may help you to be healthier as you age, and reduce the likelihood of age-related diseases.

Beets are particularly nutritious when grated raw - toss with coriander, mint, lemon or orange juice and served with Greek yoghurt. The attractive leaves are also nutritious and are great in salads, dressed with a lemon juice and olive oil dressing.

Beetroot contains some carbohydrate but is still considered a low GI choice. If you are short on time, canned beets are convenient and even though they usually contain additional concentrations of sodium and other preservatives, they are still beneficial to your health. I like the the whole baby beets which when cut into quarters, are great in salads.

Fresh beetroot is fabulous and cooking it is relatively easy Heat the oven to 180°C/ Cut the tops and stringy rootsoff, leaving a crown of stalk left on the root in order not to break the membrane. and stringy root. Reserve small, young leaves to use as part of a salad).

Wrap each beetroot individually in foil with a tablespoon of water, place it in a roasting pan and bake in the oven for 40-50 minutes (20-30 minutes for baby beetroot). Pierce one with a skewer to test if it is soft. When roasted the skin will wrinkle - cool, covered, for 10 minutes before removing the foil, as this will help the skin loosen. Cut a cross at the top and gently push off the flesh with your fingers but if you don’t plan to use them straight away, leave the skin on.

Balsamic vinaigrette works well as a dressing.
Makes about ½ cup (125ml)
1½ tbsp balsamic
1tsp Dijon mustard
1 garlic clove, crushed
3 tbsp extra virgin olive oil
Whisk together all the ingredients, season then drizzle over the salad.


I like to make more than I need as it keeps well - transfer into a lidded container and pour over dressing.
Beetroots tend to bleed when cut so wear disposable gloves and protect your chopping board with baking paper.

lt would be great to receive your feedback or suggestions. Click on "0 comments". You can choose 'anonomous' from the drop down menu if you don't have a google account. Or send an email - clara@babyboomerconnections.com.au

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Passionate about leafy greens and herbs

Hi R

Yes - Leafy greens again!!  From the garden

Blogger Queen is back!!!! - and so are my beloved green leaves.  I'm wondering if you are eating enough of them - they help everything else so must be good for insomnia.  The secret though is to get them as fresh as possible when you can virtually see the vitamins jumping out.  Obviously, the best way to eat greens is uncooked, fresh from the garden, with spinach or rocket being my favourites because of their versatility. They can be stir fried in a little olive oil, wilted by steaming for a very short time, but I love them when added to cooked vegetables, at the last minute for extra colour and super nutrition.
 
Christmas in Australia is salad oriented since it is mid summer, but we eat salad all year, sometimes adding the leaves to warm roasted vegetables and drizzling with a  dressing.   

We enjoy flat-leafed parsley, known for it's excellent flavour, spinach (perpetual leaf, easy to grow with continuous cropping), some shallots for salads which harvest in 8-12 weeks, to join the  rocket which can be sown all year round - love the peppery flavour added to roasted veges, and wilted rocket is divine. Our basil crop is doing well as is the lemon-scented thyme, lemon grass, Vietnamese mint, as well as ordinary mint - this part of the land has a few hazards re survival of the species - insects, possums (protected).

Because our little plot doesn't get quite enough sun, this year I have added some large pots of herbs in a sunny spot.  Even though the yield isn't huge, I adore being able to pick a few leafy greens every day, knowing that they are such a powerhouse re antiageing qualities. 

Clara 

Leafy Green Info
It was common for our ancient ancestors to eat up to six pounds of leaves per day, ie a grocery bag full of greens each and every day? Calorie for calorie, they are perhaps the most concentrated source of nutrition of any food. They are a rich source of minerals (including iron, calcium, potassium, and magnesium) and vitamins, including vitamins K, C, E, and many of the B vitamins. They also provide a variety of phytonutrients including beta-carotene, lutein, and zeaxanthin, which protect our cells from damage and our eyes from age-related problems, can help prevent age-related cognitive decline and may also reduce your risk of skin cancer among many other effects. Dark green leaves even contain small amounts of Omega-3 fats.
Almost Carb-Free, with the carbs that are there packed in layers of fibre, which make them very slow to digest.

Perhaps the star of these nutrients is Vitamin K. A cup of most cooked greens provides at least nine times the minimum recommended intake of Vitamin K, and even a couple of cups of dark salad greens usually provide the minimum all on their own. Recent research has provided evidence that this vitamin may be even more important functions.
Vitamin K
•Regulates blood clotting
•Helps protect bones from osteoporosis
•May be a key regulator of inflammation, and may help protect us from inflammatory diseases including arthritis.
Fat-soluble vitamin, so make sure to put dressing on your salad, or cook your greens with oil.
Quick-cooking Greens
These greens can either be eaten raw or lightly cooked. Six cups of raw greens become approximately one cup of cooked greens and take only a few minutes to cook. Spinach, Chard, Rocket, Beet Greens, Dandelion greens, Sorrel and Cabbage belong in this category.
Greens should be dry or almost dry, after washing; store in a bag with as much of the air pushed out as you easily can. I like to put a barely damp paper towel in for just the right amount of moisture. Then, put them in the vegetable drawer of your fridge.

Pears marry well in peppery salads with stronger cheeses

Hi R
Hey, what are you guys eating in downtown Milwaukee?  What is in season in Fall?

I'm continuing my love affair with pears - whether it be the rusty-coloured beurre bosc, yellow-russet josephine to the winter nelis or honey pear. The delicate sweet flavour of pears marries so well with peppery rocket and the stronger Parmesan or Roquefort (blue)  cheeses. 

I think you would enjoy these two salads, as Americans love the sweet and sour combinations of flavour.  You can substitute rocket for any  lettuce but I like to experiment with some of the more robust flavoured varieties.
Clara

Pear, rocket and parmesan cheese salad

Pear, rocket and parmesan cheese salad

1 bunch rocket, trimmed
1/2 small green oakleaf lettuce, washed, dried
(If desired, you can use all rocket if you prefer
125g / 4 oz piece Parmesan, shaved

2 (about 300g / 8 oz) firm pears (like beurre bosc, packham or williams). Peel, quarter and core the pear. Slice each quarter into three or four.
To make the dressing, place 2 tbsp olive oil and 1 tbsp cider vinegar or balsamic vinegar in a small bowl. Add the pear and toss gently. Season with ground pepper.  When ready to serve place the rocket, lettuce and parmesan in a large bowl, add the pears with the dressing, and a sprinkle of salt and toss well. Serve immediately.

Witlof, pear and hazelnut salad with roquefort

Serves 4

2 heads witlof - red if possible - or other bitter lettuce, separated, washed and dried
1 bunch rocket, washed and chopped
4 tbsp hazelnuts, roasted skin rubbed off and coursely chopped
180g / 6oz  Roquefort cheese, crumbled
1 tbsp chopped chives
2 firm pears- about 300g such as william or corella peeled, halved, cored with quarters cut into 3 or 4 slices. Place in a salad bowl with 2 to 3 tbsp olive oil, 1 tbsp white wine vinegar and juice of 1/2 a lemon. Add ground pepper and toss gently.
When ready to serve, add witlof, rocket, hazelnuts and parmesan to bowl with pears, season lightly with salt and toss gently. Finish with crumbled cheese and a sprinkling of chives.

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Caper Vinagrette and grapes make this salad a sweet and sour success

Hi there
If you enjoy a stylish salad with sweet and sour flavours this is a great one. A very yummy flavoursome way to get your healthy greens.
Move over Benarto.
Clara

Green salad with Bocconcini Walnut & Grapes with Caper Vinagrette
To serve 6

125g / 4oz walnuts - (roasted on a tray in oven at 220C/400F until beginning to brown )
4 large handfuls mixed salad leaves - washed and dried
1 large handful red grapes - Cut the grapes in half and remove the seeds
1 lemon - sliced finely and cut into small pieces
extra-virgin olive oil
6 bocconcini - spray with olive oil and roll in 2 tbsp roughly chopped lemon thyme - slice thinly


Caper vinaigrette


Whisk together
1/3 cup olive oil
2 tbsp white wine vinegar
2 tablespoon capers with a little of the vinegar
freshly ground black pepper


Dress the salad just before serving


Click on 'comment' at bottom of page to have your say or email clara@babyboomerconnections.com.au www.babyboomerconnections.com.au