Beetroot is one of those ingredients that people either love or deeply distrust, thanks to childhood memories of aggressively pickled slices lurking in school cafeteria salads. But trust me—this Beetroot Carpaccio with Ginger-Soy Dressing is here to redeem beetroot’s reputation.
One of the most vibrant root vegetables, beets are believed to be highly beneficial as well as being colourful. Beets contain a chemical called betaine and basic research carried out by the University of Maryland Medical Centre on both rats and pilot studies on humans have shown betaine may protect against liver disease, particularly the build-up of fatty deposits in the liver caused by alcohol abuse, protein deficiency, or diabetes, among other causes. Another study found positive effects beetroot may have on human exercise performance, showing that distance runners ran 5% faster times after consuming baked beetroot.
Thinly sliced and dressed in a punchy, umami-rich ginger-soy vinaigrette, this dish transforms humble beets into something worthy of a dinner party. The natural sweetness of beetroot pairs beautifully with the salty, tangy dressing, and a sprinkling of sesame seeds or fresh herbs takes it from “health food” to “why haven’t I been eating this all my life?”
Best of all, it’s ridiculously easy to prepare—no complicated techniques, just a bit of slicing, whisking, and assembling. Whether you’re trying to impress guests, sneak more veggies into your diet, or just prove to yourself that beets deserve a second chance, this dish has you covered.
Folate
Root vegetables are a good source of folate, also known as vitamin B9, and beet roots are no exception: an average serving of beet root provides nearly 20% of the recommended daily allowance. Folate, like all B vitamins, helps the body use the carbohydrates, fats, and protein in our diet; it is also crucial for proper brain function and plays an important role in mental and emotional health. Because it is important for the production of DNA, folate is especially important when cells and tissues are growing rapidly, such as in infancy, adolescence, and pregnancy.
Folic acid in the diet seems to protect against the development of some forms of cancer, however evidence is mixed and further research is needed as researchers don’t know exactly how folate might help prevent cancer; some think that folic acid keeps DNA healthy and prevents mutations that can lead to cancer. Low dietary intake of folate may increase the risk of developing breast cancer, particularly for women who drink alcohol regularly (more than 1 ½ to 2 glasses per day). One large study, involving over 50,000 women who were followed over time, suggests that adequate intake of folate may reduce the risk of alcohol-related breast cancers.
Beetroot carpaccio with ginger soy dressing
Ingredients
- 1 medium beet
- 1 tsp. lemon juice
- 1 tbsp. olive oil
- 2 tsp. light soy sauce
- 1 tsp. grated ginger
- 5 —10 baby lettuce leaves
Instructions
- Slice the beet as thinly as possible and place them, slightly overlapping, in a circle on the plate.
- In a small bowl, mix the lemon juice, olive oil, soy sauce and grated ginger and mix vigorously with a fork or sauce whisk.
- Use half of your dressing to toss the lettuce leaves through, lightly coating them.
- Place the leaves in the center of the beet circle and drizzle the plate with the remaining dressing.