Beetroot, often known as beets, is a bright and flexible vegetable. For their earthy taste and fragrance, they are well-known. Beets are not just colorful additions to the plate; they’re also high in vitamins and minerals and plant chemicals with medicinal benefits. Furthermore, they’re nutritious, delicious, and straightforward to include in your diet in recipes like balsamic roasted beets, hummus, fries, and salads. But, how to microwave beets?
Before jumping onto that, I will share some excellent health benefits of beetroots.
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Full of nutritious
Beets are an excellent source of nutrition. They’re low in calories but high in essential vitamins and minerals, making them a perfect substitute for high-calorie junk foods. In reality, they provide your body with almost all of the vitamins and minerals it requires.
Beets are full of folic acid, which is necessary for cell growth and development and heart health. They also include a significant amount of manganese, essential for bone formation, nutrient metabolism, brain function, and other functions. They’re also high in copper, a required mineral for energy production and the synthesis of certain neurotransmitters.
Controls Blood pressure
Beets have been extensively studied for their ability to lower high blood pressure, which is a significant risk factor for heart disease. Several research suggests that beetroot juice may reduce blood pressure significantly.
The influence appears to be more apparent for systolic blood pressure, which is the pressure when your heart contracts, than for diastolic blood pressure, which is when your heart relaxes. Furthermore, raw beets may have a more significant impact than cooked ones.
The high content of nitrates in this root vegetable is most likely responsible for the blood-pressure-lowering effects. In your body, dietary nitrates are changed into nitric oxide, a substance that dilates blood vessels and lowers blood pressure.
Improve digestive health
Beetroots are an excellent fiber source since they contain 3.4 grams of fiber in one cup. Fiber goes through digestion and is delivered to the colon, feeding beneficial gut bacteria and bulk to stools.
Chocolate contains magnesium, which can help with digestive issues like constipation, IBS, and diverticulitis. Fiber also contains compounds that reduce inflammation, which can help to prevent chronic illnesses such as colon cancer, heart disease, and type 2 diabetes.
Betaine, ferulic acid, rutin, kaempferol, and caffeic acid are just a few compounds found in beets that have anti-cancer activity. In a test-tube study, beetroot extract was found to reduce the rate of cancer cell division and growth.
Several other research indicates that having higher blood levels of betaine might be linked to a decreased chance of cancer.
However, it’s worth noting that most research on the subject has used isolated compounds instead of beetroot. As a result, further study on beetroot consumption as part of a balanced diet and cancer risk is required.
Support brain health
Cognitive and mental processes inevitably deteriorate with age, raising the risk of neurodegenerative diseases such as dementia. The nitrates in beets may help promote blood vessel dilation and increase blood flow to the brain, thus improving brain function.
Beets, in particular, have been discovered to improve blood flow to the frontal lobe of the brain, which is known to be related to higher-order thinking such as decision making and working memory. Furthermore, according to a study, in people with type 2 diabetes, reaction time was 4% quicker after consuming 8.5 ounces (250 mL) of beetroot juice each day for two weeks.
However, more study is required to see whether beetroot can improve brain function and reduce the risk of dementia in the general population.
How to Microwave Beets
Beets are often turned down in many kitchens due to the lengthy and frequently messy cooking method. While boiling or baking beets might take hours, they only take a few minutes to prepare in the microwave. Fresh beets can be microwaved for about 10 minutes to preserve more nutrients, and it’s a much easier and faster method than any other way, with less mess!
If you want to attempt cooking beetroot in the microwave, be sure that you choose your beets carefully. To ensure uniform cooking, use beets of similar size whenever feasible. Larger beets are typically more delicate than smaller ones.
You’ll also want to ensure that the chosen container is appropriate for the task and has the correct size. A glass dish with a lid or a round plate of equal diameter is recommended. It should be sufficient to hold seven small to medium-sized beets. Avoid using containers that are too huge.
Overfilling the container with beets will result in uneven cooking. The ideal method for cooking beets is in batches of up to 1 pound since microwaving them causes them to cook more evenly. It’s usually faster to microwave two batches than cook beets in one set by a slower technique. If you’re confident in your microwave oven’s accuracy, the beets will always turn out exactly as planned.
Choose 7 small to medium-size fresh beets for cooking. Trim the beet stems and leaves, but don’t peel them. Washing the beets under cold, running water may remove dirt or debris from their surfaces.
Put the beets in one layer in a microwave-safe dish with a lid. To prevent the steam from building up inside the beets and causing them to explode, pierce the skins of the beets in several locations. In a small bowl, add about ¼ cup water. Microwave on full power for 10-12 minutes.
Turn the beets over once to ensure that they cook through thoroughly from one side to the other. Another 10-12 minutes in the microwave is plenty. Prick the beets with a fork and determine their softness. Depending on the size of the beets and your microwave’s power, they may require a further 5 minutes of cooking.
Remove the skin from the beets before peeling them. The skin should slide off readily if the beets are fully cooked. To prevent stained hands, rub the skin off with a paper towel or rubber gloves. If the skin does not separate easily, the beets might require another minute in the microwave. Cooked and peeled beets can be kept in an airtight container in the refrigerator for up to a week.