Vegetable in Focus: Beetroot

Hi I’m Sammy,

Your Good Farm in-house nutritionist. Here to bring you essential information on nutrition, diet and permaculture gardening - in a bite size, easy to understand, science-backed way.

Vegetable in Focus: Beetroot

Yesterday morning I was eating two fried eggs on top of a mound of grated beetroot, dressed with olive oil, vinegar and a slab of feta. Halfway through breakfast I thought, I love beetroot. I should write an article on it. And so, here it is.

Beetroot is one of those vegetables that offers so much yet somehow remains underrated. It is inexpensive, hardy, incredibly versatile and packed with nutrition. Most of us tend to focus on the root, but the leaves are delicious and even more nutritious, giving vegetables like kale a run for their money.

Roast it, grate it raw, juice it or ferment it. Cook the leaves as you would spinach or silverbeet. Here is everything I love about this plant.

More Than the Root

The deep red and purple colour of beetroot comes from plant pigments called betalains. These compounds have antioxidant and anti-inflammatory properties and are one of the reasons brightly coloured vegetables earn a regular place on the plate.

Beetroot is also naturally rich in dietary nitrates. The body converts these into nitric oxide, which helps relax and widen blood vessels, supporting healthy circulation. This is one of the reasons beetroot juice has become popular with athletes, although you do not need a supplement to enjoy its benefits.

Then there are the leaves, which are often overlooked. Similar to silverbeet and spinach, beet greens provide folate, vitamin K, magnesium, potassium and carotenoids. They can be cooked just as you would any other leafy green, and don't forget the stems. Finely diced and sautéed, they are delicious too.

Beetroot is a perfect example of how we've become accustomed to eating only certain parts of a plant when, in many cases, much more of it is edible. Often, it is the leafy tops and outer layers that contain some of the highest concentrations of protective plant compounds. Exposed to sunlight, insects and the elements, these parts of the plant produce a range of phytochemicals to help defend themselves. As it turns out, many of these same compounds are also beneficial to human health.

Getting the Most from Beetroot

When buying beetroot, look for bunches with fresh, firm leaves rather than roots sold on their own. Not only are the leaves highly nutritious, but they are also a good indicator of freshness. Once home, separate the leaves from the roots, as leaving them attached can draw moisture from the beetroot. Store them separately and try to use the leaves within a day or two, while the roots will keep much longer in the fridge.

With all my leafy greens, I try to keep them covered, either in a perforated plastic bag that I reuse or wrapped in a damp tea towel or cloth. It helps keep them fresh for longer and may minimise the loss of some nutrients.

Roasting beetroot brings out its natural sweetness and makes it an easy addition to salads, grain bowls or meals alongside roast meat. Leave the skin on while cooking and peel it afterwards, when it usually slips off easily. Or better yet, eat the skin too, especially if organic.

Steaming is another excellent option and generally retains more water-soluble nutrients than boiling. If you do boil beetroot, don't pour the cooking water down the sink. Add it to soups, stocks or sauces instead.

Raw beetroot can be grated into salads and slaws or thinly sliced and tossed with olive oil, lemon and fresh herbs.

The leaves can be used just as you would spinach or silverbeet. Sauté them with garlic, fold them through scrambled eggs or an omelette, stir them into soups, or cook the finely diced stems alongside the leaves.

A little fat helps the body absorb the carotenoids found in the leaves, so cook them with extra virgin olive oil or serve them with eggs, avocado, cheese or yoghurt.

Beet greens also contain plant-based iron. Pairing them with vitamin C-rich foods such as lemon can help improve iron absorption.

It is also interesting to know that the conversion of beetroot nitrates into nitric oxide begins in the mouth. Bacteria on the tongue help with the first step of this process, which is another reminder that our oral microbiome plays a useful role in health. Frequent use of strong antibacterial mouthwash may interfere with this conversion.

Fermented Beetroot

One of my favourite ways to use beetroot is to ferment it.

Fermentation gives beetroot a lovely tang, helps preserve it and, when naturally fermented rather than simply pickled in vinegar, can provide live beneficial microbes. It is delicious alongside eggs, salads and slow-cooked meats, or simply straight from the jar. A little preparation means you have beetroot ready to go whenever you need it. My daughter will really only eat beetroot this way.

If you're new to fermentation, this is a great place to start. The recipe below is adapted from The Art of Fermentation by Sandor Katz, one of the pioneers of the modern fermentation movement. Unlike sauerkraut, which relies on pounding cabbage to release its own juices, this method uses a simple salt brine.

Home-Fermented Beetroot

Ingredients

4-6 organic beetroot, washed well with the skin left on

Brine

1 tablespoon natural salt

2 cups filtered water

Method

1.   Slice the beetroot into thin burger-style slices or dice into approximately 1 cm cubes.

2.   Pack tightly into clean glass jars.

3.   Mix the salt and filtered water until the salt has dissolved, then pour the brine over the beetroot, ensuring it is completely submerged.

4.   To keep the beetroot below the brine, place a cabbage leaf over the top and wedge it down with a piece of carrot, or use a fermentation weight if you have one.

5.   Leave the jars on the kitchen bench to ferment for 1-3 weeks. Open the lid once a day to release any built-up gas.

6.   Once the beetroot has developed a pleasant tang and much of its earthy flavour has mellowed, transfer it to the fridge and enjoy over the following weeks.

Health Insights

Fermented foods
Fermented foods aren't suitable for everyone all of the time. Depending on your health status, such as during periods of histamine intolerance or with certain digestive conditions, some people may benefit from temporarily reducing or avoiding fermented foods while working with their healthcare practitioner. For most people, though, fermented foods can be a wonderful addition to a varied, whole-food diet.

Beeturia
Beetroot can sometimes turn urine or stools pink or red. This is known as beeturia and is usually harmless, although it can be surprising if you are not expecting it.

Oxalates
Beetroot and its leaves naturally contain oxalates. For most people this is not a concern as part of a varied diet, but anyone with a history of calcium oxalate kidney stones may need to be more mindful of how often they eat high-oxalate foods.

To finish, I wanted to leave you with a passage from the foreword to The Art of Fermentation, written by Michael Pollan. It captures why traditional food skills like fermentation are worth preserving and reflects much of what we hope to encourage here at The Good Farm Shop: a deeper connection between people, food and the places that nourish us.

"To ferment your own food is to lodge an eloquent protest of the senses against the homogenization of flavours and food experiences now rolling like a great, undifferentiated lawn across the globe. It is also a declaration of independence from an economy that would much prefer we were all passive consumers of its commodities, rather than creators of unique products expressive of ourselves and the places where we live."

Michael Pollan, foreword to The Art of Fermentation by Sandor Katz.

Books on Fermentation on My Bookshelf

The Art of Fermentation by Sandor Katz
A comprehensive guide to the history, science and practice of fermentation from one of the world's leading voices in traditional food preservation.

Wild Fermentation by Sandor Katz
An approachable introduction to home fermentation, filled with practical recipes and encouragement to get started.

Ferment by Holly Davis
Written by local chef Holly Davis from here on Sydney's Northern Beaches, this beautiful book explores fermentation through seasonal recipes and simple techniques that are easy to incorporate into everyday cooking.

Ferment for Good by Sharon Flynn
An Australian guide to fermenting vegetables, dairy and drinks, with an emphasis on nourishing the gut and reducing food waste.

Further Watching

Wild Fermentation and the Power of Bacteria: Sandor Katz (TEDx Talk)
A fascinating introduction to the history of fermentation, our relationship with microbes and why fermented foods have been part of traditional diets across cultures for thousands of years.

Cooked: Michael Pollan (Netflix)
Episode 2, Water, explores fermentation through bread, cheese, beer and traditional food cultures, highlighting how these ancient techniques have shaped both our diets and our relationship with the microbial world.

If you would like us to explore a vegetable, nutrient or any health topic here on The Nutrition Edit, we’d love to hear from you. Leave a comment below or send us an email with your suggestions.

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