In season early autumn: Beetroot

Where would the iconic Aussie and Kiwi hamburger be without this vegie?

Beets can be white, golden or multi-coloured – although these are not common in New Zealand. The purple and yellow pigment blend gives the beetroot we know its deep scarlet colour.

Buying

Select firm and smooth beetroot as beetroot with a scaly surface tends to be tougher. Ensure leaves are fresh, bright green with pinkish veins.

Storing

Keep flesh intact as cut beetroot will ‘bleed’. Store beetroots, unwrapped, in the fridge crisper and place leaves in a plastic bag in the fridge.

Nutrition

Beetroot contains a good amount of fibre, folate and potassium. Betacyanins are the compounds producing their vibrant colour: these have good antioxidant activity and are not found in many foods. If you have pink or red urine after eating beetroot (known as beeturia), don’t be alarmed: ten per cent or more of the population have the same experience.

Using beetroot

The young leaves of beetroot can be prepared like spinach – add to salads or stir-fries. The root can be boiled, steamed, microwaved, baked (try Creamy roasted beetroot and chive risotto), or simply eaten raw, grated into a salad. Try this beetroot salad from Healthy Food Guide editor, Niki Bezzant.

Salmon, brown rice, rocket and beetroot salad

Serves 1

Place the following ingredients in a salad serving bowl:

3/4 cup cooked brown rice
handful rocket
1 small beetroot, grated
1 radish, grated
good chunk fresh ginger, grated
1 1/2 red chillies, sliced
100g (ish) hot-smoked salmon

Drizzle over a dressing made with sesame oil, lemon juice and a dash of soy sauce.