Beetroot Bake with Blue Cheese
Ingredients:
• 4–5 medium beetroots
• 1-3 onions
• 1 bell pepper (red or yellow)
• 100 g blue cheese
• 2 tbsp extra virgin olive oil + a splash for sautéing
• Black pepper to taste
• (Optional: a splash of red wine)
Instructions:
1. Boil the beetroots until just tender. Peel and slice them thinly.
2. Sauté the chopped onions and bell pepper in olive oil until soft. Season with black pepper.
3. Lightly grease a baking dish and layer the beetroot slices, sautéed vegetables, and crumbled blue cheese.
4. Drizzle with the remaining olive oil and, if desired, a splash of red wine.
5. Gently mix and bake at 180°C (350°F) for 25–30 minutes, until the cheese has melted and the flavors have melded.
Tip: Serve warm with arugula and toasted bread.
1. Beetroot is a good source of fiber, which can promote digestive health and prevent constipation.
2. The antioxidants in beetroot may help protect cells from damage and reduce the risk of some chronic diseases.
3. Beetroot is a good source of vitamins A and C, as well as potassium and magnesium. These nutrients are essential for maintaining good health.
4. Beetroot has been shown to lower blood pressure, making it a good choice for those with high blood pressure.
5. The nitrates in beetroot can improve blood flow and oxygen supply to muscles, making it an ideal pre-workout snack.
6. Beetroot has been shown to improve cognitive function and increase brain power.
7. The antioxidants in beetroot may help fight inflammation and reduce the risk of some chronic diseases.
8. Beetroot is a low-calorie food that is rich in nutrients, making it an excellent choice for weight loss or weight maintenance.
9. Beetroot is a natural detoxifier that can help cleanse the body of impurities and toxins.
Beetroot 100 g:
Nutrient Goal
Energy kcal 44.5 kcal 2 %
Energy kJ 186.1 kJ
Fat 0.1 g 0 %
Polyunsaturated 0.2 g 1 %
Carbohydrate 8.0 g 3 %
Sugar 7.9 g 16 %
Protein 1.4 g 1 %
Fiber 2.5 g 10 %
Organic acids 0.2 g
Vitamin Goal
Vitamin A (RAE) 0.6 µg 0 %
Riboflavin (B2) 0.1 mg 4 %
Vitamin B6 0.1 mg 4 %
Vitamin C 3.0 mg 4 %
Vitamin E 0.1 mg 1 %
Folate (Vitamin B9) 150.0 µg 50 %
Niacin (Vitamin B3) 0.2 mg 1 %
Mineral or Trace Element Goal
Phosphorus (P) 32.0 mg 5 %
Iodine (I) 1.0 µg 1 %
Potassium (K) 320.0 mg 10 %
Calcium (Ca) 11.0 mg 1 %
Copper (Cu) 0.1 mg 7 %
Magnesium (Mg) 15.0 mg 5 %
Sodium (Na) 18.0 mg
Iron (Fe) 0.3 mg 2 %
Selenium (Se) 10.0 µg 20 %
Zinc (Zn) 0.3 mg 4 %
