Meat Free Monday
While I don’t usually make any claims for cancer fighting food, it is claimed that specific anti-carcinogens are bound to the red colouring matter in beetroot which supposedly helps fight against cancer. Additional studies are taking place to add support to these claims. However, cancer fighting or not, what is proven is that beetroot is of great nutritional value in our diets. The green leafy part of the beetroot contains beta-carotene and other carotenoids,which function as antioxidants. This part of the beet also contains lots of folate, iron, potassium and some vitamin C. Try eating the leaves and stalk boiled or steam and accompany with other more flavoursome vegies like onions and garlic. Or chop finely and add to quiches, salads or stir fries.
Beetroot is in season right now, so buy a bunch and savour the rich earthy smell and sweet taste of this versatile root vegetable. If you are looking for a new way to serve it, try this recipe:
Beetroot Couscous
Ingredients (serves 4)
- 1 cup (250ml) vegetable stock
- 1 cup (200g) couscous
- 2 tbs olive oil
- 1 red onion, thinly sliced
- 2 tbs each balsamic vinegar & lemon juice
- 2 peeled, cooked beetroot cut into 2cm cubes
- 1/2 cup chopped flat-leaf parsley, plus extra whole leaves to garnish
Method
- Bring stock to the boil in a pan. Remove from heat, then slowly stir in couscous. Cover with a tea towel, stand for 5 minutes, then fluff grains with a fork.
- Meanwhile, heat the oil in a frypan over medium-low heat. Cook onion for 10 minutes, stirring, until softened and just starting to caramelise. Stir in vinegar, juice, beets and parsley. Season, then stir through couscous. Transfer to a portable serving dish. Serve with extra parsley.
Recipe Source: Taste.com
i love beetroot and cook it often – never thought of putting it with couscous – very nice!
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Throw some curry into that couscous for the curcumin, and you have an even more powerful cancer-fighting meal! 😉
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Of course… you’d have to make this for dessert… 😉 (MY favorite version for Red Velvet Cake… )
Traditional Red Velvet Cake Recipe ( made with beets)
4 ounces unsweetened chocolate, chopped
—> 1 c pureed cooked beets
2 1/4 cups flour
1/3 cup cocoa
2 tsp. baking soda
1/2 tsp. salt
1 1/2 sticks unsalted butter, softened
1 1/4 cups firmly packed light brown sugar
1 cup granulated sugar
3 large eggs
2 tsp. vanilla
2/3 cup buttermilk
2 tsp. cider vinegar
Preheat oven to 350 degrees .
Butter and flour two 9 inch cake pans.
Melt chocolate in double boiler and set aside .
Sift together flour, cocoa, baking soda and salt.
In a bowl beat butter, sugars, eggs and vanilla until light and fluffy, about 5 minutes. Beat in chocolate. In four steps, alternately beat in flour mixture and buttermilk mixed with vinegar , beginning and ending with flour. Beat until incorporated. Add pureedbeets and mix until well blended.
Divide the batter between the pans. Bake for 30 to 35 minutes, or until cake tester inserted in center comes out clean and top of cake springs back when lightly pressed.
Cool cakes in pans on wire racks for 10 minutes and invert onto racks to cool completely.
To Make 4 layers:
Carefully slice each layer in half when cool.
Cream Cheese Frosting
16 oz cold cream cheese
1/2 c unsalted butter, softened
1 Tbs vanilla
Confectioners sugar (about 6-8 cups)
Beat cream cheese with softened butter and vanilla until combined. Gradually add 2 c. powdered sugar . Continue to add more powdered sugar until you reach a goodconsistency for spreading.
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Really appreciate your wonderful recipe suggestions Rica – thanks so much. That cake sounds scrumptious – gonna give it a whirl this wk/end!
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JUST MAKE SURE TO KEEP THE LID VERY SECURE ON THE FOOD PROCESSOR/BLENDER when you do the beets. I didn’t, the first time, and my kitchen looked like a scene out of “Psycho”, starring me, “Carrie”, at prom! ROFL!
The walls were stained.
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great recipe and how great of Rica to post her cake recipe too – looking forward to trying both out.
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mmmh! scrummy and healthy
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i love beetroot too – i love your meat free monday recipes – thanks for posting them each week
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