Did you know that nitrates can help fight hypertension? We teach you to introduce them into the diet with this recipe for beetroot tartare.
Beet tartare is an excellent way to introduce this tuber into your diet. It is a vegetable that has several beneficial properties for health, especially when it comes to preventing cardiovascular problems. That is why its consumption is recommended on a regular basis.
Now, not everyone likes the taste of beets, as it is strong and particular. In this sense, it is important to know several different ways of preparation that allow the introduction of the vegetable in the diet, adapting to the tastes of each person.
We are going to explain how to make one of the possible dishes with beets as the main ingredient in a simple way.
2 cooked beets.
1 large avocado.
Half a chive.
1 teaspoon of mustard.
Half a lime.
Salt and pepper
Step by Step
First of all, choose an avocado that is well ripe for the preparation, this will facilitate the later process. You have to start by peeling the fruit and extracting the pulp, discarding the seed. All the meat is crushed with a fork until it forms a cream with a homogeneous texture.
Then you will have to chop the chives and pickles. It is recommended to cut it as small as possible. Mix with the avocado cream and add the mustard, a little pepper, a pinch of salt and the freshly squeezed juice of half a lime. The time has come to mix everything well and save it for later.
For beets there are two options. The first one is to buy it canned, already cooked. It is the one that we recommend for presenting greater comfort. It is also possible to cook the vegetable in salted water at home, although it will take a while. It is important that it is soft.
Once the beet is tender, it is also cut into small cubes. The secret of the tartar is that all the ingredients are well chopped. From here, it will only be necessary to mount the plate.
To present it will be necessary to use a circular mold. Half of the beet is put in the bottom, as a base. On top it is covered with the avocado and mustard cream, to continue with another layer of beet on top that will serve as a surface layer. You can put the preparation in the fridge for a few minutes. The truth is that it earns a lot if it is served cold.
As a side you can use nachos or corn pancakes. However, it can also be consumed alone, as a starter.
We cannot say goodbye without telling you about the benefits of beets. It is a vegetable capable of helping to achieve a better state of health.
It is good for the cardiovascular system
The beet has nitrates inside. This series of compounds exert a vasodilator effect, making them effective in controlling and modulating blood pressure. This is evidenced by a study published in the journal Biomolecules.
It must be taken into account that arterial hypertension is a pathology that serves as an underlying mechanism for the development of many other complex problems. It is of particular concern when combined with atherosclerosis.
Increase sports performance
The nitrates in beets themselves are considered an ergogenic aid. Vasodilation allows an effective delivery of oxygen and nutrients to the muscle tissues. This situation generates a reduction in fatigue and an increase in performance, according to a study published in the Journal of the International Society of Sports Nutrition.
To get the most out of this effect, it is recommended to consume at least two beets an hour before doing intense physical exercise. The benefits are greater when said intake becomes chronic over a period of 14 days. Likewise, a similar result can be achieved by considering a supplement with nitrates in capsules.
Helps fight aging
Like many other red vegetables, beets have anthocyanins inside. These phytonutrients act as pigments and have a high antioxidant capacity. Its regular consumption has been associated with a lower risk of developing neurodegenerative problems, as confirmed by research published in Antioxidants.
Prepare beetroot tartare in a simple way
As you have seen, the beetroot tartare recipe is extremely simple. Also very tasty. It will hardly take you time to prepare it, and you can enjoy a dish loaded with antioxidants, vitamins and high-quality fatty acids.
Remember to introduce it in the context of a varied and balanced diet to take full advantage of all its benefits. In addition, if you practice physical exercise frequently, you can experience an increase in performance from its consumption.