Rocal Cooked Beetroot

Beetroot is available raw or cooking. Both red and golden beetroot can be grown anywhere in Great Britian.

Both the small leaves and roots of young beetroot plants can be eaten hot or cold. The thinnings, too, are delicious. Beetroot almost always has to be thinned because the 'seed' is really a small fruit containing from 2 to 6 seeds, each of which can produce a plant. Unless thinned when the plant is very young, the thinnings will develop small roots which can be eaten whole.

It is good practice to pull all beetroot when they are about the size of a golf ball. These small roots are tender, sweet and juicy. As they grow larger, they become coarse and woody. Good quality roots are smooth and firm. Soft, wet spotts indicate decay, and rough, shrivelled texture indicates that the beetroot will be tough.

Because of their thick skins, beetroot stores well. They can be refriderated in a non-porous container for up to 2 weeks after harvesting. For long-term storage, they can be frozen or pickled.

After harvesting, first remove the leafy tops, leaving a bit of stem and tapering root end to preserve the nutrients and tenderness of the beetroot when you cook it. You can use the top in a green salad or as a cooked vegetable.

To prepare the roots for cooking, wash thoroughly and drop into enough boiling water to cover them. By keeping the skin intact and leaving on some of the stem and tampering root end, you should avoid 'bleeding', which is when the red juices of the beetroot seep out into the water during cooking. You will not be able to test the beetroot with a fork because this will pierce the surface and bleeding will result in a pale pinkish, tasteless and rather tough vegetable.

Since you cannot test, it is important to judge the cooking time carefully. Most small beetroot will be tender in 15 to 20 minutes. Take care not to overcook, and gauge the cooking time according to the use you will make of the vegetable. Beetroot for a salad will need to be cooked for longer than beetroot that will be part of a cooked dish. When it is ready, drain, and slip off the skins as soon as the beetroot is cool enough to handle. Allow 100-175g (4 - 6 oz) per person.

Beetroot contains calcium, phosphorus, sodium, potassium, and vitamins A and C.

Nutritional Information

	Veg	Beetroot	Veg	Radish	Veg	Radicchio
Nutrition (Per 100g)
Energy		227KJ / 54kcal		64KJ / 15kcal
Fat		0.1g		0.2g
of which saturates				0.1g
of which polyunsaturated		0.1g
Carbohydrate		9.5g		1.9g
of which sugars		8.8g		1.9g
Fibre		2.8g		1.6g
Protein		2.3g		0.7g
Sodium		0.09g		0.01g
Salt		0,23g		0.03g
Vitamin C		5.0mg
Riboflavin		trace
Niacin		0.1mg
Vitamin B6		trace
Calcium		29.0mg
Iron		0.8mg
Magnesium		16.0mg
Zinc		0.5mg
Potassium		510.0mg