BEETROOT DIP
Makes: 4 portions
Nutrition: per portion 163 Kcal; Fat: 12 gr; saturated fats: 2.78 gr; monounsaturated fats: 7.66 gr; polyunsaturated fats: 0.68 gr; carbohydrates: 7.7 gr; Sugars: 7.35 gr; Fiber: 3.36 gr; Protein: 3.91 gr; Vitamin C: 23 mg (25% RDA)
Preparation & Cooking time: 75 – 90 mins
INGREDIENTS |
- 4 whole raw beetroots (medium size)
- 3 tbsp Organic Olive Oil
- 2 Crushed Garlic cloves
- 2 tbsp Lemon Juice
- 1/2 tsp Ground Cumin
- 1/2 tsp Ground Coriander
- 1/2 tsp Paprika
- 1/4 tsp Chilli Powder (optional)
- 250 ml Greek Yoghurt or a thick, full fat soy yogurt
- Pinch of Salt
PREPARATION |
1 Cook the beetroot with the peel (to save minerals while cooking) for 45 to 60 minutes.
2 Let it cool down and cut into small sizes, put into a blender (or food processor); add the garlic, spices, lemon juice, yogurt, salt, 2 tsp of olive oil, the chilli and blend to a puree.
3 Pour into a bowl and drizzle over the rest of the olive oil.
TIP | Enjoy with seeded crackers, carrot or celery sticks, homemade bread, etc. This is a really nutritious snack or light meal to incorporate during Summertime. Especially good for athletes or anyone practising sports on a regular basis for the beetroot is a nutrient dense food that has nitrate – chemical naturally occurring in certain foods and is converted into nitric oxide when consumed; research shows nitric oxide can increase blood flow, improve lung function, and strengthen muscle contraction.
