Researchers found that when patients with high blood pressure drank beet juice they saw big improvements in their readings – in just 24 hours. Beets contain nitrate which has the ability to widen blood vessels allowing blood to flow more easily through them, meaning less pressure so BP goes down.

If you don’t fancy drinking the juice there are plenty of other delicious ways to enjoy these super-healthy vegetables. They can be added to stir-fries or stews, roasted, chopped into salads and used in pickles. Watch out when handling beets though, their deep red color stains the hands and clothes. The tip is to leave them unpeeled until after cooking.

Ingredients

    • 2 beet bunches (around 1 pound), trimmed
    • Salt and freshly ground black pepper
    • 1/3 cup olive oil
    • 2 tablespoons red wine vinegar
    • Handful walnuts
    • ½ head chicory
    • 4 ounces goat’s cheese crumbled
    • Bunch rocket leaves

 

Preparation

Place the beets in a pan of cold water and season with salt. Bring to boil and cook over a high heat until tender (about 20 minutes). Leave beets to cool then remove skins using a paring knife. Cut into bite sized pieces. Whisk the vinegar with salt and pepper in a large bowl, then add olive oil slowly to make the dressing. Toss cubed beets in the dressing and marinate for an hour. Preheat oven to 350 degrees F, and oven roast walnuts on a baking sheet for 8 minutes. Toss the rocket leaves into the bowl with the beets. Divide into servings, scattering walnuts and goat’s cheese on top. Serve immediately.

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