Last Healthy Cooking Club of the academic year and it was a great one! Thank you Azize for cooking up a feast.

 Beetroot with Yogurt

Ingredients (Serves 4)

• 3 medium cooked beetroot, peeled and grated or diced
• 250 g Greek yogurt (or natural yogurt)
• 1 garlic clove, crushed (optional)
• 1 tbsp olive oil
• 1 tbsp chopped fresh dill or parsley
• Salt and black pepper, to taste
• 1 tsp lemon juice (optional)
• A handful of chopped walnuts (optional, for crunch)

Method

1. Cook and cool the beetroot if using fresh.
2. Mix the yogurt with garlic, lemon juice, salt, and pepper.
3. Fold in the beetroot.
4. Stir in the herbs.
5. Drizzle with olive oil and sprinkle with walnuts if using.
6. Chill for 20–30 minutes before serving.

Beetroot and Eggs

Serves: 2

Ingredients

• 2 medium cooked beetroot, grated or cut into small cubes
• 1 small onion, finely chopped
• 1 tbsp olive oil or butter
• 1 garlic clove, minced
• ½ tsp ground cumin (optional)
• Salt and black pepper
• 2–4 eggs
• 2 tbsp crumbled feta (optional)
• Fresh dill, parsley, or chives to garnish

Method

1. Heat the oil in a frying pan over medium heat.
2. Fry the onion for 4–5 minutes until soft.
3. Add the garlic and cook for 30 seconds.
4. Stir in the beetroot, cumin (if using), salt, and pepper. Cook for about 5 minutes until heated through.
5. Make small wells in the beetroot mixture and crack the eggs into them.
6. Sprinkle with feta and fresh herbs before serving.

A Few Interesting Facts

• Beetroot contains natural sugars but has a relatively low-calorie content.
• The leaves are also edible and are rich in vitamins A, C, and K.
• After eating beetroot, some people notice pink or red urine or stools. This harmless condition is called beeturia.

Health Benefits of Beetroot

1. Supports Heart Health
   Beetroot is naturally rich in dietary nitrates. This can improve blood flow, support healthy blood pressure, and reduce strain on the heart.
2. Improves Exercise Performance
   The nitrates in beetroot help muscles use oxygen more efficiently
3. Rich in Antioxidants
   The deep red-purple colour comes from natural pigments called betalains.
4. Good Source of Vitamins and Minerals

• Folate (Vitamin B9), which is important for healthy cell growth and pregnancy.
• Potassium, which helps regulate blood pressure and supports muscle and nerve function.
• Manganese, needed for healthy bones and metabolism.
• Iron, which contributes to the production of red blood cells.
• Vitamin C, which supports the immune system and helps the body absorb iron.

5. Supports Digestive Health
   Beetroot contains dietary fibre, which promotes healthy digestion, helps prevent constipation, and supports beneficial bacteria in the gut.
6. May Benefit Brain Function
   By improving blood flow, particularly in older adults, beetroot may help support cognitive function and brain health..
7. Helps Reduce Inflammation
   The betalains found in beetroot have anti-inflammatory properties
8. Supports Liver Function
   
   

Why Is Beetroot Considered a Medicinal Plant?

Beetroot has been used in traditional medicine since ancient times. The ancient Romans used it to treat fever and digestive problems. Although beetroot has medicinal properties, it should be viewed as a health-supporting food rather than a cure for disease. Eating beetroot regularly as part of a varied diet can contribute to better cardiovascular health, improved digestion, enhanced physical performance, and overall wellbeing.