Latest news with #beetroot
Irish Times
10-08-2025
- General
- Irish Times
‘I'm disappointed by my vegetable yield. How can I do better?'
This is my first year growing vegetables in our family garden and the results so far have been mixed. Most of all, I'm disappointed by my beetroot plants, which never took off even though I gave them a good sunny spot. Any tips as to how I could do better next time? Ger Murphy, Dublin Typically raised from seed sowed in spring, this nutritious root vegetable is a staple of most kitchen gardens and allotments. Plants are fast-growing, typically taking seven to eight weeks to mature. While beetroot is usually considered an easy vegetable to grow, there are a few possible reasons why your plants haven't flourished. One is that you didn't thin out the young seedlings after they emerged. The seed of beetroot is what's known as 'multigerm', meaning that it's actually a tight cluster of several seeds which together produce several seedlings. To grow well and provide good-sized fruit, these typically need to be thinned down to just lone seedlings spaced 7.5cm-10cm (3-4inches) apart. Another possibility is that your seedlings didn't receive enough water. Beetroot likes a cool, moist but free-draining soil that never totally dries out. In very dry, hot weather such as experienced regularly this summer, it can struggle to grow well. READ MORE These kinds of growing conditions (as well as exposure to very cold temperatures shortly after sowing) can also lead the plants to 'bolt', where instead of their roots swelling, they start to produce flowers. For this reason, it's always a good idea to choose a bolt-resistant variety such as 'Boltardy, 'Pablo' or 'Red Ace'. Beetroot is also more likely to bolt when grown in a soil lacking in organic matter, as the latter is much more likely to quickly become overly dry in a warm, sunny spell. For this reason, it's a good idea to integrate some very well-rotted garden manure or home-made garden compost several months previous to sowing. Keeping young seedlings regularly well-watered is also important. Lastly, it may be the case that the soil in your garden is low in certain key plant nutrients, which will result in stunted growth. Next year, try integrating some handfuls of a well-balanced organic pelleted fertiliser such as Topmix ( ) into the soil, which will help to boost growth and produce happy, healthy plants.
Yahoo
30-06-2025
- Health
- Yahoo
7 Anti-Inflammatory Foods for an Energy Boost, Recommended by Dietitians
The foods you eat can do double duty, providing energy and helping tackle inflammation. Dietitians recommend foods like avocados and oats for the energy and anti-inflammation properties they provide. Habits like staying active and getting enough sleep also help sustain energy levels while tamping down on might not realize it, but inflammation and fatigue often go hand in hand. When your body is in a state of chronic inflammation, it can leave you feeling depleted. The good news is that what you eat can make a big difference. We spoke with registered dietitians to learn about science-backed anti-inflammatory foods that can also help boost your you're an athlete looking to improve performance or simply want to get past that 3 pm slump, these seven foods are a must-have for your diet. Beets are a type of earthy root vegetable that are delicious cooked and sliced over leafy green salads or roasted and added to meal prep bowls. You can also find beetroot juice, which is simply pressed beets. Raksha Shah, M.A., RDN, points out that beets are rich in nitrates and plant pigments called betalains, both known for their anti-inflammatory properties. Shah notes, 'Together, these compounds enhance blood flow, reduce inflammation, and support oxygen delivery to muscles.' Recent research found that athletes who consumed beetroot juice experienced an increase in VO₂ max (a key marker of physical fitness) as well as significant improvements in cardiovascular performance and reduced fatigue. Ginger contains functional compounds like gingerol and shogaol, which boast anti-inflammatory and antioxidant properties. Shah highlights a review article finding ginger's potential to improve metabolic processes and reduce fatigue, factors that can play a role in improved energy. Jessica Clancy-Strawn, M.A., RDN adds, 'Ginger has been shown to support anti-inflammatory diseases and metabolic syndrome, including cardiovascular disease.' Clancy-Strawn notes how the research found ginger can help improve cholesterol levels, while also reducing C-reactive protein (CRP)—a liver-produced protein linked to inflammation. You can grate ginger in sauces, blend it into green smoothies, or chop and add it to flavorful curries. Tart cherries aren't just for better sleep. They're also filled with antioxidants that give them their vibrant red color and powerful anti-inflammatory properties. Lauren Manaker, M.S., RDN, LD, CLEC, points to research supporting a potential association between tart cherry intake and reduced risk for inflammatory diseases, thanks in part to their many polyphenols like cyanidins, kaempferol, quercetin and chlorogenic acid. The natural sugars in tart cherries also provide a quick energy boost. Try enjoying all forms—fresh, frozen, canned, or tart cherry juice. Much like tart cherries, dried cranberries are also filled with anthocyanins, which give the fruit its beautiful hue. Research shows these anthocyanins also put up a 'roadblock' to the inflammatory process. Stacey Woodson, M.S., RDN, LDN, recommends sticking to a quarter-cup serving for the perfect energy jolt without going overboard on added sugar. Try adding dried cranberries into a nutty trail mix for an energizing balance of healthy fats, carbohydrates, and protein. Rolled oats are a fiber-filled whole grain that provides long-lasting energy, thanks to their slow-digesting carbs. Oats also contain avenanthramides, which are unique polyphenols with antioxidant and anti-inflammatory effects. Lisa Andrews, RD, LD recommends loading hot oatmeal or overnight oats with nuts, protein powder and spices like cinnamon or turmeric for an added anti-inflammatory boost and staying power. Avocados are a nutrient-dense food rich in monounsaturated fats, fiber, potassium and antioxidants—all of which together play a role in reducing inflammation and supporting sustained energy. A small clinical trial found that adding half of an avocado to a burger significantly reduced post-meal inflammatory markers, such as IL-6. Avocados may also support a reduction in visceral fat, which is the type of fat that surrounds internal organs in the abdominal area. This is important because excess visceral fat is linked to increased inflammation and a higher risk of chronic conditions like heart disease and type 2 more research is needed to fully understand these potential benefits, avocados continue to stand out as a heart-healthy fruit. Check out these Healthy Avocado Recipes. Beans are affordable, versatile, and loaded with plant-based protein, fiber and complex carbohydrates. This balance of nutrients supports steady blood sugar levels and lasting energy. Research also shows that regular consumption of beans may help reduce inflammation, thanks to their high content of fiber, antioxidants and polyphenols. Andrews loves to mix beans with jarred salsa, cumin, and oregano and add them to a tortilla or pair with brown rice. Get moving: Light exercise that gets your blood flowing may help with sluggishness. Try a 10-minute walk outside, a few yoga poses, or even dancing to your favorite song. Stay hydrated: Dehydration can really heighten a sense of fatigue. It can be helpful to flavor your water or keep a bottle close by. Pair carbohydrates with protein and fat: Foods higher in carbohydrates can spike energy quickly, but they often lead to a quick crash if not balanced properly. Instead, try pairing carbs with protein and fat for steadier energy levels. For example, instead of enjoying just an apple, pair it with peanut butter, a handful of almonds, or a stick of string cheese. Get quality sleep: Aim for seven to nine hours per night to support your body's natural energy levels. Some research even shows falling short on sleep can contribute to inflammation. With the right foods in mind, you can tackle both inflammation and low energy levels. Anti-inflammatory foods like avocados, tart cherries, oats, and ginger not only protect the cells in your body from damage but also provide nutrients to keep your energy levels high. Whether you're reaching for a bowl of oats in the morning or adding avocado to your lunch, small shifts can go a long way in helping you feel your best each day. Read the original article on EATINGWELL
BBC News
21-06-2025
- Health
- BBC News
Top 10 health benefits of beetroot according to sabi pipo
Sabi pipo say one of di powers of beetroot na say e dey rich in nitrates. Wen we digest food or drink wey dey rich in nitrate, nitric oxide dey dey produced, wey dey known to cause di blood vessels to widen. Sabi pipo believe say dis fit lead to some health benefits. One study find say a daily dose of beetroot juice fit get a significant effect on blood pressure. Di study find say just a few weeks of eating some beets a day lead to a fall in average blood pressure of about 5 millimetres of mercury, if maintained, e dey enough to reduce di risk of stroke and heart attack by 10% . Studies don also find say beetroot fit get effect on blood pressure within a few hours of intake. Prof Andy Jones, Professor of Applied Physiology from di University of Exeter wey spend years investigating di effects of beetroot on sport performance explain how di nitrates inside beetroot improve dey improve di blood flow to our lungs and muscles, resulting in a faster delivery of oxygen. "Di potential dey for di muscle to dey receive more oxygen and to distribute dat oxygen within imsef more effectively because of di effects of nitric oxide", e tok. Not only dis, dem dey help you make more efficient use of oxygen during exercise, so you fit work harder, without feeling di strain. Wetin be beetroot? E belong to di same family as chard and spinach, pesin fit eat both di leaves and root of beetroot fit dey eaten – di leaves get bitter taste whereas di root dey sweet. Although dem dey available all year round, beets dey di sweetest and most tender during dia peak season, wey for kontri like UK na from June to October. While varieties like white and yellow beets dey make pretty dishes, only red beets get cancer-fighting compound betacyanin. How much I fit dey eat? Prof Jones bin advise say two-three medium beetroots, or one shot of beetroot juice, na all you need to see positive effects. Getting about 6 to 10 millimoles of nitrate a day na wetin dey important. E advise to dey keep steady intake of nitrates every day and every week for long term benefit. Researchers from Barts and The London School of Medicine and Dentistry say to drink one cup of beetroot juice fit lower blood pressure. "If you dey drink 250ml (8oz) e go cut high blood pressure readings by 10mm of mercury (mmHg)." One study of 15 patients, bring some into di normal range, di journal Hypertension, external bin report. Afta three to six hours, dem detect di effect one day later. But di researchers, from Barts and The London School of Medicine and Dentistry, wey study beetroot blood pressure lowering effects for years, also warn say more work still dey needed. And dem warn say to dey drink beetroot juice fit get one unexpected consequence - e fit turn your urine pink. Nitrate dey naturally inside soil, wia big vegetables dey take am in through roots to help dem grow. Researcher Dr Amrita Ahluwalia tok: "We dey surprised by how little nitrate dey needed to see dat kind large effect. "Our hope na say to increase one intake of vegetables wit high dietary nitrate content, like green leafy vegetables or beetroot, fit be lifestyle approach wey pesin fit easily employ to improve cardiovascular health." Prof Peter Weissberg, medical director for di British Heart Foundation, wey bin fund di research, tok say: "e dey support current advice say make we all dey eat plenty of green vegetables. "But we need larger studies in patients to determine if nitrate-rich vegetables dey effective to lower blood pressure over di long term." Also, di nitrates dey water-soluble though, so you need dey careful wen you dey boiling beets. To boil your beets go allow nitrates to come out into di cooking liquid, so you no go get as many benefits. Sabi pipo say if you really wan get di most out of dis vegetable e fit be best to buy am raw and bake am, or drink di juice! Top 10 health benefits of beetroot 1. E dey rich in protective antioxidants Red beetroots dey ranked as one of di 10 most potent antioxidant vegetables. Dis mean say dem dey help di body combat di damaging effects of di process weyndem call oxidation. Di plant compounds wey dey responsible for di root purple-crimson colour, anthocyanins, don show to get high anti-oxidant and anti-inflammatory capabilities. 2. E fit get anti-cancer properties. Betacyanin, di powerful plant pigment wey dey give beetroot im rich colour, also dey help suppress di development of some types of cancer, including bladder cancer. Beetroot contain oda potential cancer-fighting compounds including ferric acid, ruin and kaempferol. 3. E fit get anti-inflammatory properties. Some research suggests say betalains, di family of natural colour pigments wey betacyanin belong to, fit help reduce di symptoms and markers of inflammation. Dis include potentially relieving discomfort of inflamed joints, like knees. 4. E fit lower blood pressure Beetroot naturally dey rich in compounds wey dem dey call nitrates, and na dis make beetroot so heart-friendly. Dis na sake of say nitrates dey help to improve blood flow by relaxing di blood vessels, wey potentially dey lower blood pressure. Reduced blood. Studies suggest say nitrate-rich foods, like beetroot, fit also help in heart attack survival. 5. E fit improve exercise performance and support energy levels Studies suggest say wen athletes add beetroot juice to dia regime, e fit support exercise endurance and improve performance. No be all be dat: wen muscles dey resting state afta exercise, di nitrates in beetroot dey help bring more oxygen to di muscle cells wey dey promote efficient recovery. For di rest of us, to dey add beetroot in our diets fit be di energy boost wey we need. 6. E fit improve digestive health. Beetroots dey rich in fibre wey, as well as supporting bowel function, dey help promote healthy environment in di gut. Alongside di fibre, betawains dey help increase di production of short chain fatty acids by di beneficial bacteria wey dey live inside di gut. 7. E fit protect di gut. Beetroots na one of di richest vegetable sources of glutamine, one amino acid wey dey key to di maintenance of our gut lining. E also fit be say di glutamine fit play a role to protect di gut lining from injury and stress. 8. E fit support brain health and reaction time Further studies also suggest say higher nitrate intake appear to lead to significant improvement in motor functions, including reaction time. 9. E fit be useful addition to a post-menopause diet. Afta menopause, blood pressure and heart disease risk dey increase. Dietary changes like di inclusion of nitrate-rich vegetables show to be useful strategy to help keep arteries flexible and in turn manage blood pressure. To drink beetroot juice before exercise fit also help improve mobility and cardio-metabolic outcomes in dis age group. All of wey suggest say beetroot fit get useful inclusion as part of a balanced diet for post-menopausal women. Any improvement in blood flow go also benefit di brain. Studies suggest say to include beetroot in di diet, combined wit exercise, fit improve blood flow to di frontal lobe of di brain - one area wey involve for decision making and memory. 10. E fit relieve symptoms of Raynaud phenomenon. Raynaud phenomenon na one uncomfortable condition wia di blood to di fingers and feet no dey flow properly. Symptoms include pain, numbness and pins and needles. One initial study wey dey examine di effects of beetroot juice demonstrate improvements in blood flow to di thumb and forearm as well as reduction in blood pressure and inflammation. Caution Although dis findings look promising, sabi pipo say more trials dey needed to validate dem. Also, remember to consult sabi person and your doctor if you get any health issue and before you make any change to diet.
Times
14-06-2025
- Health
- Times
Three easy summer soup recipes
A s the Spanish know, a chilled soup can be the most refreshing of starters or light summer lunches on a hot day. And the easiest too — all the work is done in advance so you literally have only to decant it from the fridge. There's an obvious flaw for the British cook, though: how do we know, if planning a menu more than a day or two in advance, if the sun is going to behave? It's all very well banking on the weather in the Mediterranean, but here we need a plan B up our sleeves. So here is my answer: three delicious soups that are as good hot as they are cold. If you choose to serve them hot, simply reheat them gently but don't let them boil or they will lose their vibrancy. • Read more recipes from our food experts I love the vibrant colour of this soup; it makes me happy just looking at it. Beetroot is rich in antioxidants and high in nitrates — one of the best vegetables you can eat. Buy it fresh (not precooked) as the taste is so much better. Serves 4 • 400g beetroot, boiled and skin removed • 1 tbsp olive oil• 2 celery stalks, finely chopped • 1 shallot, diced • Sea salt and black pepper • 1 litre vegetable stock • Juice of 1 lemon • 1 tbsp sherry vinegar • 1 tbsp crème fraîche • 50g hazelnuts, roasted and roughly chopped 1. Chop the boiled beetroot into cubes. Place a saucepan over a medium heat and add 1 tablespoon olive oil. Stir in the celery, shallot and beetroot. Season with salt and pepper. Cover and sweat for 10 min. 2. Pour the stock and lemon juice into the saucepan. Stir and cook until all the vegetables are soft. Blend the soup in a food processor until smooth. Stir in the sherry vinegar to taste. 3. Serve hot or cold with a swirl of crème fraîche and a sprinkling of hazelnuts on top. • Clodagh McKenna's healthy recipes for flavoursome midweek meals AARON GRAUBART FOR THE SUNDAY TIMES MAGAZINE. FOOD STYLIST: TONI MUSGRAVE. PROP STYLIST: LUIS PERAL This is my take on a classic gazpacho. If I'm serving it cold, I'll garnish it with extra diced cucumber and spring onion. Hot, I might add a swirl of crème fraîche and chopped tarragon. If you want to make this more substantial, add some crispy croutons and scatter over some grated parmesan. Serves 6 • 1kg very ripe tomatoes, diced• 100g slightly stale crusty white or sourdough bread • 2 red peppers, deseeded and diced• 1 cucumber, diced• 3 garlic cloves, crushed• 2 spring onions, chopped • 2 tbsp sherry vinegar• 200ml extra virgin olive oil• Sea salt and black pepper • 2 tbsp crème fraîche mixed with 1 tbsp fresh tarragon (optional) 1. Put the tomatoes, bread, peppers, cucumber, garlic, spring onions, sherry vinegar and olive oil in a food processor. Season with salt and pepper and blend until smooth. 2. If using, add a swirl of crème fraîche and tarragon. • Clodagh McKenna's asparagus recipes for spring starters and suppers AARON GRAUBART FOR THE SUNDAY TIMES MAGAZINE. FOOD STYLIST: TONI MUSGRAVE. PROP STYLIST: LUIS PERAL Frozen peas are brilliant. I'd always recommend them over peas in the pod, which lose sweetness quickly. A delicious vegetarian alternative to the pancetta is cubes of halloumi roasted and tossed in honey. Serves 6 • 50g butter • 2 onions, peeled and chopped • 2 potatoes, peeled and chopped • 3 garlic cloves, crushed • Sea salt and black pepper • 1 litre hot vegetable stock • 1kg frozen peas • 2 tbsp fresh mint • 100ml double cream • 80g smoked pancetta • Olive oil 1. Put the butter in a saucepan over a medium heat. Once it has melted stir in the onions, potatoes and garlic. Season and stir. Reduce the heat to low and cover with a lid. Give it a stir every couple of minutes and check to make sure that the vegetables aren't sticking to the bottom of the pan. Leave to cook for 5 min. 2. Pour in the hot stock and allow to cook uncovered for about 15 min. Pour in the frozen peas and cook for 3 min. Add the mint and cream and cook for another minute. 3. Blend the soup in a food processor and taste for seasoning. 4. Cook the pancetta in a frying pan with 1 tablespoon of olive oil until crisp, then transfer to a plate lined with kitchen roll to drain off the excess oil. 5. Serve the soup hot or cold, with a sprinkling of the crispy lardons on top. • Clodagh McKenna's easy Med-inspired summer recipes
Telegraph
10-06-2025
- Health
- Telegraph
Rainbow rice bowl
This is a very substantial dish, packed with a host of health-boosting ingredients. It's also super-adaptable, so feel free to add or swap in some of the optional additions listed below to adapt it to your tastes and add some variety to your weekly lunches. Fiber: 12g Protein: 14g Plant points: 10.25 Overview Prep time 15 mins Cook time 15 mins Serves 2 Ingredients 100g (1⁄2 cup/3 1⁄2oz) long-grain brown rice 1 large carrot, peeled and julienned or grated 2 medium cooked vac-packed beetroots (beets), sliced 1⁄3 cucumber, sliced into half moons 1 avocado, peeled, de-stoned, and sliced 8 radishes, sliced 4 tbsp kimchi or sauerkraut 3 tsp toasted white or black sesame seeds 2 spring onions (scallions), finely sliced For the dressing Juice of 1 lime 1 tsp brown sugar or maple syrup 2 tbsp tamari or soy sauce 2 tbsp extra-virgin olive oil 4 tsp sesame oil Optional additions Wilted baby spinach (or frozen and defrosted spinach) Sliced red (bell) pepper Shredded red cabbage Roasted tofu cubes Spicy mayonnaise (combine the aquafaba mayo on page 207 with some lime juice and your favourite hot sauce) Boiled eggs Grilled chicken Tuna
