Beet root poriyal or dry sabzi
is a regular in my house , despite its deep red colour which some find not very appealing.Beet roots also make great thorans, popular in the Kerala Onam Sadya, a traditional spread of banana leaf platter serving a mindbooggling array of the most lip smacking dishes.
But the preparations using Beet root taste simple great especially as poriyals or grated salads with lime juice drizzled and tossed with chopped green chillis and some mild spices.
Beetroot is an excellent source of folate and a good source of manganese, and contains betaines which may function to reduce the concentration of homocysteine, a homolog of the naturally occurring amino acid cysteine. High circulating levels of homocysteine may be harmful to blood vessels and thus contribute to the development of heart disease, stroke, or peripheral vascular disease.This hypothesis is controversial as it has not been established yet whether homocysteine itself is harmful, or whether it is just an indicator of increased risk for heart disease.
4 medium sized beetroot,peeled and finely chopped or grated
1 green chili, chopped or 1 red dry chilli.
¾ tsp black mustard seeds
3-4 tbsp fresh grated coconut
Wash and peel the beetroot. Chop to very small pieces like small squares or even grated.
In a pan , heat
the oil, splutter the mustard seeds, add the split udad dal seeds, let it turn
golden add the chillis, curry leaves,asafoetida powder, add the beet root and
add the salt. Sprinkle some water, cover and cook till soft. A small pinch of sambar powder may be added to enhance the taste.
grated coconut when done.
Great as a side
dish with rasam , sambar and rice.
More about Beetroot
A 2012 study highlighted beetroot as a source of acute dietary nitrate, which was used to test the influence of nitrate supplementation on resting heart rate and sustained apnea
. 70 ml of beetroot juice, containing approximately 5 mmol of nitrate, was found to reduce resting blood pressure by 2% and increase the maximum duration of apnea by 11% in experienced divers,
relative to a control group receiving a placebo.
One preliminary study showed that ingestion of beet juice reduced blood pressure in hypertensive individuals. After ingesting beets or beet juice,nitrate from the beets is thought to be extracted from blood by the salivary gland, accumulate in saliva, then reduced to nitric oxide to have a direct blood pressure lowering effect.
Basic research on both rats and pilot studies
on humans have shown betaine may protect against liver disease, particularly the buildup of fatty deposits in the liver caused by alcohol abuse, protein deficiency, or diabetes, among other causes.
In preliminary research, beetroot juice lowered blood pressure and thus may help reduce the risk of cardiovascular disease. The effect is attributed to the high nitrate content of the beetroot. The study correlated high nitrate concentrations in the blood following ingestion of the beetroot juice and the drop in blood pressure.
One study found positive effects beetroot may have on human exercise performance, showing that distance runners ran 5% faster times after consuming baked beetroot.