Benefits of….Beetroot

I love adding beetroot to my smoothies. Apart from creating the prettiest of colours it actually holds several health benefits that shouldn’t be overlooked.

Beetroot lowers blood pressure

The root vegetable is rich in nitrates which is said to lower your blood pressure.

Beetroot reduces recovery time and increases fitness performance

A study in 2013 showed an improvement in performance in active individuals that did fitness recreationally but not on elite athletes.

Beetroot prevents dementia

Consuming beetroot on a daily basis is said to increase blood flow to the brain.

On the topic of beetroot I thought I would share with you two of my favourite recipes that contain beetroot:

The first one is my most recent post-workout beetroot smoothie recipe that I just can’t get enough of….



–frozen mango

–coconut water

–protein powder

Whizz it all up and shhhlurp down that goodness!!

This year I had the chance to work with Love Beetroot and create a savoury beetroot dish with Duck & Waffle’s head chef Dan Doherty….

[Serves 4]


300g puff pastry
60g grated strong cheddar cheese
3x 180g baby beetroot, each one halved
Sprig thyme
80ml honey
80ml balsamic vinegar
Sea salt
Black pepper
Drizzle olive oil
100g soft goats cheese
Handful watercress leaves


  1. First, unroll the puff pastry. On one half, sprinkle the grated cheddar cheese, keeping 2cm from the edge. Fold over and press down the edges.
  2. Take a rolling pin and gently roll the pastry so it begins to flatten. Fold in half, then in half again, and pop in the fridge to firm up, approx. 30 minutes.
  3. Once the pastry has firmed, roll out again, so it’s back to its original size.
  4. Preheat your oven to 190 degrees.
  5. Take the pan you will use (8-10inch recommended) for your tatin, and put on a medium heat.
  6. Add the olive oil, and then the beetroots and sautée together with the thyme for 4-5 minutes, allowing them to get a little colour.
  7. Give a good stir, and add the honey, balsamic vinegar, salt and pepper. Once bubbling, reduce on a high heat until it’s a glaze.
  8. Lay your sheet of cheesy pastry over the top and tuck in the edges to make it snug.
  9. Put the pan in the oven for 20 minutes, until the pastry is golden brown.
  10. When ready, take out and let cool as it is for 20 minutes.
  11. Place a plate on top of the pan and carefully turn over allowing the tart to come out.
  12. Slice the goats cheese and lay on the tart, then cut into 6 slices and garnish with watercress leaves to finish.

[taken from]

[Can you tell I enjoyed it??]

Until next time,


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