Beetroot is divisive veggie in most households, people tend to either love it or hate it. But we’re here to shout beetroot praise from the rooftops and convert some of the non-believers into beetroot fans in no time!

Beetroot is one of the most environmentally friendly crops and rarely needs pesticides. It’s also packed with essential nutrients, beetroots are a great source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C.

We’re beetroot fans at Third Space Canteen because of its versatility AND sustainability. A locally sourced veggie, usually grown in Cambridgeshire (a traditional salad and vegetable growing area)

Beetroot’s folic acid may also play a part as studies suggest it can help protect against Alzheimer’s and dementia.

Drinking beetroot juice after exercise reduces muscle soreness and helps your muscles recover, according to new research from Northumbria University.

Much like our other beloved (and oft divisive) veggie, cauliflower, beetroot is seeing a renaissance, with beetroot being the star of brownies, curry, bread and risotto. We recently cooked beetroot at two of our canteens creating Sri Lankan beetroot curry and beetroot risotto with goat’s cheese, sour cream and dill.

Beetroot Buying Low Down

Beetroot should be firm with a smooth, undamaged surface. Smaller roots are more tender - avoid any larger than about 6cm in diameter as they may have tough, woody cores.

If you want to use the leaves they should be crisp, fresh looking and not too long or thick (if you don't, it doesn't matter too much if they're a bit limp as they deteriorate much more quickly than the root). Public Service Announvement: YOU CAN EAT BEETROOT LEAVES. Just chop them up and cook them as if they were spinach. Toss them in a salad, shove them in a stir fry, steam them, but whatever you do - don’t throw them out!

Beetroot Storage

Cut off the leaves and store in an unsealed plastic bag in the fridge. The leaves should be used within a day or two but the root will keep for a couple of weeks.

Beetroot Prep

Tender baby roots can be grated raw in salads. Mature beetroot can be boiled (better for smaller, younger beetroot) or wrapped in foil and baked (better for larger, older roots).

To preserve the beetroot's colour and nutrients, rinse and brush clean but do not remove the skin or root until after cooking. Cook until a skewer easily penetrates to the core (anything from 30 minutes to 2 hours boiling or 1½ to 2½ hours baking at 180°C). Wear rubber gloves when cutting and handling beetroot as the pigmentation leaves a pretty stubborn stain.

What to do with beetroot?

We’re not expecting everyone to run to the shops with their arms wide open for beetroot.. Not yet at least! So here are a few things you can add beetroot too and soon enough you’ll be whipping up a beetroot risotto easy.

Salads: An easy addition to any salads you make - we recommend that you add it last, or on the side, to avoid staining of the rest of the salad (for those fussy beetroot eaters).

Hummus: If you make your own hummus (and if you don’t, it is super easy) and go on and add some beetroot in there, yes really.

Noodles: If you’ve spiralised everything else in your vegetable drawer, give beetroot a go! Serve with grilled tofu and a squeeze of clementine (no, really).

Juice:

Make a naturally sweet beetroot juice but adding a cucumber, 1-inch length of fresh ginger (scrubbed clean) and one medium lemon (rind, pith and seeds removed). Cut everything up into pieces and juice using a juicer.

Another salad: Ok, we ran out of super easy ways to eat beetroot so we’re going for another salad. This is for when you’ve safely infiltrated beetroot into your everyday life and everyone in the family is a convert. Make a salad where the star of the show is beetroot. Add chopped spring onions, capers, hard boiled eggs and sprinkle with dill and olive oil. Lunchtime will never be the same.

Each week we hold a weekly canteen meal at St James’ Church, Bermondsey. A space for families and individuals from the local community and beyond to relax, connect with each other and eat a sustainable, delicious meal - no washing up!

£10 for adults, £5 for kids, Under 3s free.

Book your space now: http://ow.ly/fTV550wRueg)

Why we love beetroot

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