BEETROOT RICE

BEETROOT RICE


BENEFITS OF EATING BEETROOTS

Not only is beetroot great for boosting stamina and making muscles work harder, it also contains potassium, magnesium and iron as well as vitamins A, B6 and C, and folic acid.

Beets also contain carbohydrates, protein, powerful antioxidants and soluble fibre. What’s more, just three baby beetroot equal one of your recommended five portions of fruit and vegetables ..

Reduces blood pressure and the risk of heart attacks and strokes

Research has shown that beetroot can help reduce blood pressure as well as its associated risks such as heart attacks and strokes. This is because the high content of nitrates in beetroot produce a gas called nitric oxide in the blood which widens blood vessels and lowers blood pressure. A daily dose of 250 ml of beetroot juice or 1 to 2 cooked beetroot (approx. 100g) can help dramatically reduce blood pressure and its associated risks.

Powerful antioxidant properties

Betacyanin, the pigment that gives beetroot its colour, is also an antioxidant. Antioxidants are believed to help reduce the oxidation of LDL cholesterol, in turn protecting artery walls and reducing the risk of heart disease and stroke.

Folic acid

Beetroot contains folic acid which is essential for normal tissue growth. Folic acid is crucial to the development of a baby’s spinal cord during the first three months of pregnancy and can help prevent spinal cord defects such as spina bifida. Beetroot also contains iron so is a fab pick-me-up for mums-to-be suffering from fatigue during pregnancy. Expectant mums must remember though that cooked beetroot has lower levels of folic acid than raw .

Reduces risk of osteoporosis

Beetroot contains the mineral silica. This helps the body to utilise calcium, which is important for musculoskeletal health and reducing the risk of osteoporosis.

Lowers cholesterol

Beetroot contains soluble fibre, which has also been shown to have cholesterol-lowering capabilities. It also contains carotenoids and flavonoids, which help prevent LDL or ‘bad’ cholesterol from being oxidised and deposited in the arteries.

Stabilizes blood sugar

Beetroot is virtually fat-free and low in calories. Although it has a 'medium' GI (Glycaemic Index) of 64, It has an extremely low GL (Glycaemic Load) of 2.9 which means it’s converted into sugars very slowly and therefore helps to keep blood sugar levels stable.

Treats anaemia and fatigue

Beetroot’s iron content means it’s good for those with anaemia and fatigue.

Helps slow progression of dementia.

Let us see how to prepare Beetroot rice now..

Ingredients:

beetroot 200gms

ponny rice 3 cups

turmeric powder one small teaspoon

ginger 20 gms

small onions one handful cut pieces

green chillies four

curry leaves one handful cut pieces

gingelly oil one scoop

mustard seeds one small teaspoon

urid dal one teaspoon.

coriander leaves one handful cut

mint leaves cut one handful.

step by step procedure:

            1.  Soak the rice for half an hour and 

                 cook.

            2.  Peel off the beetroots and grate

                 them.

            3.  Pour the oil into a tawa and heat.

            4.  Add mustard seeds.

            5.  Add urid dal, onions, green chillies

                 and finally curry leaves. stir for a

                 minute. 

            6.  Add turmeric

            7.  Add Beetroot grates.

            8.  Add required salt

            9.  Allow it to cook for three minutes .

          10.  Stir well.

          11.  Finally, add mint leave pieces and 

                 coriander leaves.

Your Beet Rice is giving u an excellent visual treat and ready to have an instant yummy lunch or travel pack now...!