A superfood is a nutrient-dense food that is rich in minerals, vitamins, antioxidants, and fiber and at the same time easily digestible. Beetroot is rightly called a superfood because it delivers on all these accounts. The following are the benefits of including beetroot in your child’s diet:

Here are 5 healthy ways to put beetroots in your family’s recipes:

1. Beetroot Juice:

   • Ingredients: 1 beetroot, 1 carrot, 1 apple, and a 1-inch piece of ginger,2 tablespoons lemon juice.

   • Method: Peel and cut beetroot, carrot, apple, and ginger into small pieces. Add to your juicer along with lemon juice. Blend well and pour into a glass. Your glass of goodness is ready!

2. Beet Hummus:

   • Ingredients: 1 beetroot, 1 cup cooked chickpeas, ½ tsp lemon juice, few garlic cloves, tahini paste, ½ tsp cumin, ¼ tsp pepper, salt to taste, 2 tablespoons olive oil.

   • Method: Peel and cut the beetroot into small pieces. Stir fry in a pan till soft. Blend in a food processor till smooth. Add chickpeas,  lemon juice, garlic, tahini paste, cumin, salt, and pepper and grind again. Slowly drizzle olive and keep mixing. You can use this as a dip or spread with bread, paratha, cutlets. Kids will love the attractive red color!

3. Beetroot Paratha: 

   • Ingredients: 1 beetroot, whole wheat flour, water, salt.

   • Method: Peel and cut the beetroot into small pieces and cook till soft. Blend into a smooth puree. Use this puree instead of water to knead paratha dough. Make parathas and serve with butter.

4. Beetroot Pulao: 

   • Ingredients: 1 beetroot, 1 potato, 1 onion, 1 green chili, ½ inch ginger, ¼ cup peas, 1 cup rice, salt to taste, ½ tsp pepper, 1 tablespoon cooking oil, 1 tsp cumin, ¼ tsp turmeric.

   • Method: Peel and cut beetroot, potato, and onions into small pieces and stir fry them along with peas in oil. Add cumin, turmeric, and pepper. Add rice and water and cook until rice is fully cooked. Sprinkle some coriander on top. Kids will love the vibrant colors going on in this dish.

5. Beetroot Halwa: 

   • Ingredients: 2 cups grated beetroot, 3 cups milk, 3 tablespoons ghee, 6 tablespoons sugar, 1/3 tsp cardamom powder, ¼ tsp cashews roasted.

   • Method: Add beetroot to a thick bottomed pan along with milk. Cook the mixture till about 80% of the milk has reduced. Add ghee and sugar and simmer till almost done. Towards the end, add cardamom powder and cashews. Cook till completely done. Healthy halwa is ready!

The following are the benefits of including beetroot in your child’s diet:

• Nutrient-Dense: Beetroot is high in vitamin A, E, K & B complex, iron, magnesium, potassium, copper, and manganese. They contain powerful antioxidants that reduce inflammation and free radicals in the body.

• Helps in Digestion: Beetroot in full of fiber and therefore helps in keeping bowel movements clear.

• Treats Anemia: Beetroot is rich in iron and hence very useful in the treatment of anemia.

• Excellent for the Brain: Beetroot contains nitrates, which help increase blood flow to the brain, improve cognitive function, and reduce the risk of dementia.

• Prevents Cancer: The antioxidant content in beets has the ability to prevent cancer.

• Prevents Obesity: Beetroot helps in keeping a check on the body weight as it is low in calories, high in water content, and nutrient-dense. With so many children prone to being overweight, this is an important benefit.

SHIJINA RIJESH