With this recipe we are combining beetroot and lettuce.
I have to admit it has taken me years to come round to enjoying beetroot, I’ve kept trying them over the years in various forms as they are wonderfully nutritious, but struggled.
This recipe is a recent favourite thanks to my Aunt, I really appreciate all her help finding beetroot recipes I can savour!
Beetroot are a great source of folic acid, fibre, manganese and potassium, magnesium, phosphorus, iron and vitamin B6.
Betacyanin is a water-soluble, nitrogen containing anti-oxidant that gives beetroot their vibrant purple-crimson colour but be careful when preparing them as this colour stains easily.
Lettuce is often maligned as ‘rabbit food’ but it’s a good source of vitamins A and K, and contains smaller amounts of vitamin C, calcium and iron. Lettuce also has a high-water content, up to 95 per cent, so contributes to our hydration.
I hope you enjoy this recipe as much as I do.
Beetroot and lettuce boats
2 medium beetroot
2 tbsp live yoghurt
3 spring onions
Pinch black pepper
1 tsp cumin seeds
Zest of ½ a lemon
Optional extras: fresh herbs such as chives, dill or mint
Heat oven to 180 degrees. Wash the beetroot and wrap individually in tin foil. Pop on a baking tray in the oven for about 45 minutes, until they can be easily pierced with a knife, then set aside to cool.
Lightly toast the cumin seeds in a dry frying pan on a medium heat, being careful they don’t catch. Then set aside.
Peel the beetroot and dice into small cubes. Finely slice the spring onions and add to the beetroot with the yoghurt, cumin seeds, black pepper, lemon zest and any herbs you are using, mix well.
Separate out the lettuce into individual leaves, wash, dry and use them as boats to spoon in some of the beetroot mixture – little gem lettuce works especially well for this.
Lovely served as a light starter or addition to a selection of mixed salads.
Rebecca Vincent BSc (Hons) is a BANT-registered nutritionist working in Wincanton (07515 019430); www.rebeccavincent
by Rebecca Vincent