- Beetroot - 2 nos (big)
- Moong dal - 2 tbsp
- Salt & water - As needed
- Sambhar powder or Red chilly powder- 1.5tsp
To grind :
- Grated coconut - 3 tbsp
- Small onion - 2 nos
- Jeera - 1/4 tsp
To temper :
- Oil - 1 tbsp
- Mustard seeds - 1/2 tsp
- Urad dal - 1/2 tsp
- Big onion - 1 no (finely chopped)
- Curry leaves - Few
- Chop the beetroot into small pieces and pressure cook along with moong dal , sambhar powder , salt & water.
- Grind all the ingredients given under "to grind "into a smooth paste adding little water.
- Now temper the items mentioned above and add the cooked beetroot mixture.
- Then add the ground coconut paste and saute well till the raw smell emanates.
Enjoy with sambhar/ mor kuzhambu / Keerai kuzhambu with a papad .
KITCHEN CLINIC :
Beetroot contains sodium, potassium, phosphorus, calcium, iodine, iron, copper, Vitamins B1, B2, B3, B6 and C. Each capsule provides approximately 1-2mg of elemental iron.
Benefits and Features of Beetroot
Beet fiber has been shown to have cholesterol lowering capabilities. In a study on rats with induced high blood cholesterol, a red beet fiber diet caused a reduction of serum cholesterol and triglyceride levels (by 30 and 40%, respectively) and a significant increase in HDL cholesterol (good cholesterol). This diet induced also a significant decrease (almost by 30%) of cholesterol content in the aorta.
Beetroot juice has been shown to lower blood pressure in subjects with normal blood pressure. In healthy volunteers, approximately 3 hours after ingestion of 500 ml of beetroot juice, blood pressure was substantially reduced, an effect that correlated with peak increases in plasma nitrite concentration, nitrite being the blood pressure reducing ingredient.
Beetroot and nitrate capsules are equally effective in lowering blood pressure indicating that it is the nitrate content of beetroot juice that underlies its potential to reduce blood pressure. It has also been found that only a small amount of juice is needed – just 250ml – to have this effect.
Betaine, a nutrient found in beets and some other foods lowers plasma homocysteine, a possible risk factor for cardiovascular disease. Betaine supplements are manufactured as a byproduct of sugar beet processing. Betaine “supplementation” has however been found to increase blood LDL cholesterol and triglyceride concentrations in healthy humans, which may undo the potential benefits for cardiovascular health of betaine supplementation through homocysteine lowering.
Beetroot contains the bioactive agent betaine, which supports healthy liver function. When the liver is functioning properly, fats are broken down efficiently, aiding weight loss, and preventing fatigue and nausea.
In a study to determine the estimated Glycemic Index of various foods, it was concluded that beetroot has a medium GI of 64.
Beetroot and especially beet greens contain high levels of oxalate, and should be avoided by individuals with kidney stones containing oxalate
Beetroot contains nitrates and when they are cooked and left standing at room temperature, microorganisms that convert nitrates to nitrites begin to multiply, and the amount of nitrites in the beetroot rises. The nitrites combine with amines in the stomach to form nitrosamines, some of which are known carcinogens.