Thursday, 22 May 2014

Beet Soup (Borscht) - Dinner on "B" day


Hi,

So it's time for dinner on "B" day and I used BEETS

I made Borscht, which is a Beet Soup. This soup is deliciously warm and soothing. Beets are paired with potatoes and onions to give and all around savoury and hearty dish. 



Servings: 4

3 Beets (or equivalent amount of 1 1/2 cups of diced, steamed Beets)
1 medium onion
1 Russet Potatoe (peeled and diced)
1 Tbsp Olive Oil
500 ml (or more, to loosen to your liking) Beef Broth-Reduced Sodium (you could use vegetable or chicken to)
S & P to taste
2 tsp lemon juice
Parsley to garnish

Directions

Heat oil in large saucepan (pot) over medium heat. Add onion, and cook, stirring until lightly brown (4 minutes). Add broth, potato, salt and pepper, bring to a boil. Reduce heat to simmer, cover and cook until potato is tender (8 minutes). Add beets and lemon juice, return to a boil. Cover and continue cooking until broth is deep red and the potato is very soft, 2 - 3 minutes more. 

Garnish with parsley, and enjoy!





BEETS

These SUPER FOOD red root vegetables contain powerful nutrient compounds that help protect against heart disease and certain cancers, especially colon cancer. 

What's most striking about beets is not the fact that they are rich in antioxidants. Beets demonstrate their antioxidant uniqueness by getting their red color primarily from betalain antioxidant pigments. The unique phytonutrients in beets provide antioxidant support in a different way than other antioxidant-rich vegetables. 

Tip: Don't steam beets for more than 15 minutes or they will lose some valuable nutrients.

1 cup, cooked (%DV)

folate  34%
manganese  27.5%
potassium  14.8%
copper 14.4%
fiber  13.6%
magnesium  9.7%
phosphorus  9.2%
vitamin C 8.1%
iron  7.4%
vitamin B6  6.4%

If you experience beeturia (red tinged urine) after eating beets, it might suggest you have a problem with iron deficiency, iron excess, or iron metabolism. About 5 - 15% of the general american population experience this. 

Have you eaten Beets lately? 



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