How to cook beetroot

How to cook beetroot is perhaps not quite so straight forward; it takes an hour and a half of boiling unless you have one of these pressure devices.

This page was last updated by Bernard Preston on 6 December, 2018.

By Bernard Preston

Beets are the vegetable that finally cured me of constipation so I've had a life long admiration for them. Unless you've suffered from that maliferous condition of the large bowel, you probably won't understand.

But don't give up on this page just because you have a healthy bowel. Beetroot has many other benefits, not least of which is a plentiful supply of iron, a blessing for every menstruating woman. The betacarotenes in beets alone are worth the effort, and the great taste just adds further value.

They are a hardy vegetable, and for that reason I advocate the pressure cooker; it's a great saver of time and electricity or gas, so that's money saved.

I'm often surprised how few people have a pressure cooker; whether you're a busy person looking to save time, or a greenie hoping to protect the planet for your grandchildren, it's an important appliance for every kitchen. It uses a lot less energy; we use our several times every week.

How to cook beetroot

How to cook beetroot for this wonderful source of iron, soluble fibre and phytochemicals.

Pick your beetroot, cut off their tops and save the best; they make simply delicious greens, and are even tastier than spinach or Swiss chard in my opinion.

The sugar in beetroot is quite quickly turned to starch. The sooner you get them from the garden to the pot the better.

Depending on the size of your family, I like to pressure cook eight beets, unless I'm going to pickle some. Otherwise they tend to go off in the fridge.

Two thirds fill your pressure cooker with the raw beets, add about an inch of boiling water, put on the lid to steam, and turn on the heat. Make sure you've engaged the locking mechanism. A purple stain on your ceiling would make an interesting sight.

Once the air has escaped and it's starts to steam, turn your pressure cooker up to the highest setting, and the gas to the lowest.

Turn the heat right down once you're up to pressure.

Depending on how large the beets are, give them about half an hour; a bit shorter if you like them firm. Then turn the heat off, and wait about ten minutes for the pressure to drop.

Open your pressure cooker and, once they are cool enough to handle, squeeze off their skins.

Enjoy them with melted butter, making it a very wholesome dinner; or pickle some of them.

Growing beetroot

If you want really sweet vegetables, then you either have to find a farmer so that you get them straight to the pot, or try growing beetroot yourself. They really aren't difficult to rear, and the leaves are delicious as a spinach; but they do need regular watering if it doesn't rain. Otherwise they go to seed before forming a bulb.

If you are verging on or frankly diabetic, then test your blood glucose, but always in the context of a whole meal, otherwise low in starch.

You'll start reaping them in the autumn veggie garden right through winter and into spring. Read more about the power of purple foods.

Healthy choice foods

If you suffer from constipation, anaemia and have a family history of colon cancer this wonderful healthy choice food should surely be regularly on the menu. How to cook beetroot however, to my mind is much simpler with a pressure cooker.

There's no point trying to rate them; is broccoli better than beetroot? Should you enjoy carrots rather than sweetcorn? Choose as  many healthy choice foods as you can if you want to get to your granddaughter's wedding and sit under the trees you once planted.

And don't forget the tops. Provided they are fresh and young, and not bespeckled with mold, then how to cook beet greens is a subject of equal importance.

It is the multitudes of colours in these so-called phytochemical foods that is behind the fact that they greatly reduce the incidence of all causes of death. Whilst health nut neurosis is a serious psychological disease to be avoided at all cost, it behooves all those wish to avoid chronic illness and premature death to take note.

Chronic constipation

How to cook beetroot is a good way to start sorting out the chronic constipation that causes so much colorectal cancer; first sign is often a sudden blockage out of the blue. Prevention is better than a cure. 

A rectal bleed of red blood is another sign; in 80% of cases it's diagnosed too late to treat successfully. The five years survival rate is not good.

Black blood is from the stomach, usually from taking anti inflammatory drugs; an internal bleed from NSAIDs kills 14,000 Americans every year.

If you're feeling weak and trembly, have a routine full blood count. So called occult blood, unseen in the stool, causes anaemia; that's another sign of colorectal cancer.

Researchers publishing in the journal Nature (1) report that constipation is one of the initiating factors of Parkinson's disease years later. They report that it has been firmly established that friendly bacteria in the gut play a very important role in the immune system.

They keep the pathogens such as forms of E Coli that produce the amyloid proteins at bay simply because of their numbers. It's this plaque that is involved in the onset of dementia and Parkinson's disease.

Consumption of 'resistant starch' that is able to pass through the small intestine undigested, not only reduces the likelihood of insulin resistance, but because it reaches the colon where it is fermented by the healthy microbiota and inhibiting the influence of pathogens such as the E Coli that produce the amyloid protein curli that is involved in neurodegenerative disorders such as Parkinson's and Alzheimer's disease.

Read more about resistant starch and how you can through your food encourage the healthy microbiota in your colon. Especially take note of the importance of cooling and reheating of starch before consumption, a process known as retrogration. Enjoy your beets tomorrow.

Bernard Preston

If you found this how to cook beetroot page useful, then you'll certainly enjoy one of Bernard Preston's books. On your Kindle, smartphone or tablet they're very cheap.

Read my latest trilogy? Only $1.14 each. Hold onto your hat...


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