LIVING MAKinG CArbs CoUnT
Beetroot in cooking Warm Steak & beetroot sandwich
Beetroot is virtually fat free and low in with honey & mustard dressing
calories. although it has a ‘medium’
GI (Glycaemic Index) of 64, It has an serves: 2, Preparation time: 10 minutes,
extremely low GL (Glycaemic Load) of 2.9 Cooking time: 12-15 minutes
which means it’s converted into sugars
very slowly and therefore helps to keep For the honey mustard dressing:
blood sugar levels stable. Grated it can 6 tbsp extra virgin olive oil
be used in cakes -- if that shocks you, 2 tbsp white wine vinegar
then think carrot cake; like courgettes 1 tbsp Dijon mustard
and carrots, when cooked in cakes these 1 tbsp honey
add moisture and the natural sugars are 1 small clove garlic, crushed
brought out. salt & freshly ground black pepper
a total beetroot classic is borscht
soup, originally from the ukraine, which For the sandwich:
mixes garlic, onion, carrot, beetroot, a 2-3cm fat ribeye steak (approx. 225g)
some celery, simple herbs, like caraway, 1 tbsp olive oil, salt & pepper
salt and pepper, plus water. there are 2-4 shallots, finely sliced
plenty of varations, some with potatoes, 2-3 cooked beetroot, sliced
sausage meat and sour cream, making a small ciabatta loaf, cut in half & sliced open
it into a meal in itself. another simple
and dish is to mix grated beetroot with
some horseradish. you can put a slice of What to do:
beetroot in burgers, or add to any salad. Make the dressing by putting everything in a small jar with a tight fitting lid.
Beetroot is relatively cheap, very shake well to mix and season with salt and pepper.
versatile (though for some people, it is
an acquired taste), it’s good for you and Heat the oil in a heavy based frying pan until smoking hot. season the steak on both
while carb-y, the sugars are slow release, sides with a salt and pepper. Lay the steak in the pan and fry, for 2-3 minutes. flip over
so beetroot remains a good option for and fry on the other side for a further 2-3 minutes. for a 2-3cm thick piece of meat these
diabetics, especially if you count all the timings should give you a medium steak, so cook less for rarer, more for well done.
health benefits listed earlier. remove and allow to rest on a warm plate tightly covered in foil.
for more recipes and information see add the shallots to the pan and fry for a few minutes over a medium high heat until they
Lovebeetroot.co.uk soften and begin to caramelise. remove to a plate and keep warm. Lay the ciabatta, cut
side down, in the frying pan and toast lightly for a minute or two. slice the steak into 1cm
wide strips across the grain and divide between two pieces of ciabatta.
top with the sliced beetroot and fried onions. Drizzle over a little of the dressing and
cover with the top of the ciabatta. serve immediately. any leftover dressing with keep in
the fridge for at least a week.
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