Beetroot, Potato & horseradish Röstis
Beetroot is such a beneficial ingredient to have in a delicious rösti. As we move into summer, beetroots are starting to pop their heads. If you are growing your own, you can take the new leaves as micro herbs and add them to salads galore.
As they are in season, this means they are at their best and rich in nutrients, head to your local farm or veg stall to get those with optimum nutritional value.
It has a high impact to lower your blood sugar and insulin – a particular benefit to those with diabetes, which falls in sync to cancer growth delay. They are officially know as disease preventers, due to their high antioxidants.
What are antioxidants?
The National Center for Complementary and Intergrative Health state “Antioxidants are man-made or natural substances that may prevent or delay types of cell damage. Diets high in vegetables and fruits, which are good sources of antioxidants, have been found to be healthy; however research has not shown antioxidant supplements to be beneficial in preventing diseases.”
You can find out examples of different antioxidants and what foods contain them and more in-depth science behind antioxidants and health here.
Why is this recipe so healthy?
The rösti is filled with herbs too, which are delightfully packed with positive nutrients. Tarragon is in the sunflower family, and is known for enhancing brain health, growth and metabolism. Not only that but the increase of iron in your system, which created the blood cells. Well needed through cancer treatments.
Garlic has long been associated with health benefits – from curing a cold to lowering blood pressure and cholesterol levels. Garlic contains vitamins C and B6, manganese and selenium, but it’s a chemical called allicin, a type of antioxidant, which is thought to be responsible for its positive effects.
It is worth noting that it is not recommended to eat smoked produce during chemotherapy which is why I have left it out of the recipe.
Thank you to Riverford Organics for contributing this dish to the Wholesome World app.
Beetroot, Potato & Horseradish Rösti
GF, DF, V, Ve, NF
Serves: 4
Time for Efforts: 1hr
INGREDIENTS
- 2x Potatoes (large)
- 1x Beetroot (large), peeled.
- 1x Red onion (small)
- 5cm Horseradish (or 1tsp jarred)
- 1x Garlic Clove
- Small Bunch / 5g Fresh dill
- Small Bunch / 5g Fresh tarragon
- 1 tbsp Buckwheat flour
- 1 tsp Coconut oil
- Pinch of salt
- Crack of black pepper
METHOD
- Put the potatoes in a. pan of cold salted water and slowly bring to the boil, then reduce the heat and simmer for 5 minutes. Turn off the heat and leave the potatoes in the hot water for 15 mins so that they are half cooked. Drain and peel.
- Peel the beetroot, de-skin the onion and horseradish.
- Coarsely grate the potatoes, beetroot and onion into a large bowl. Bash the garlic into a fine paste using a pestle and mortar, or crush in a garlic crusher, then add it to the bowl with herbs; roughly chopped. Seasonal and sprinkle over the flour and mix well.
- Preheat oven 190ºC/Gas 5. Shape the veg mix into four burger sized patties, with the flour. They should hold together well, but add a bit more flour if not. Heat a good slug of oil in a non-stick frying pan and fry the röstis until golden brown on each side (don’t be tempted to flip them more than once or move them too much).
- Transfer to a baking tray and finish cooking in the oven for 15minutes, until crisp and cooked through.
| Nutriton | |
| Calories | 166 |
| | % Daily Value * |
| Total Fat | 4g (6%) |
| Saturated Fat | 3g (15%) |
| Monounsaturated Fat | 0g |
| Polyunsaturated Fat | 0g |
| Trans Fat | 0g |
| Cholesterol | 3mg (1%) |
| Sodium | 133mg (6%) |
| Potassium | 842mg (24%) |
| Total Carbohydrate | 29g (10%) |
| Dietary Fiber | 6g (23%) |
| Sugars | 2g |
| Protein | 6g (12%) |
| Vitamin A | 2% |
| Vitamin C | 29% |
| Calcium | 58% |
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