Beetroot Risotto(healthy food),Health Benefits of Beetroot,beetroot risotto feta,beetroot risotto vegan


1litre vegetable or chicken stock
1tbsp olive oil
1 onion( finely chopped)
3 garlic cloves(finely chopped)
1/4kg beetroot, peeled and diced
250g risotto rice
1 1/2tbsp butter
a few thyme leaves


Heat the stock in a saucepan until almost boiling, then reduce heat until barely simmering to keep it hot.Heat the oil in a shallow heavy-based pan. Saute the shallot, garlic and beetroot until softened. Add the rice and stir well until the grains are well coated and glistening.Pour in the stock, stir and Simmer, stirring all the time until it has been absorbed. Continue to add the stock at intervals and cook as before until the rice is tender but firm. Add the butter and most of the cheese and stir gently.Serve scattered with a few soft thyme leaves, the remaining cheese and a good grinding of black pepper. 
Health Benefits of Beetroot :Reduces blood pressure and the risk of heart attacks and strokes,Powerful antioxidant properties. Folic acid:Beetroot contains folic acid which is essential for normal tissue growth. 
Reduces risk of osteoporosis: 
Beetroot contains the mineral silica. This helps the body to utilise calcium, which is important for musculo-skeletal health and reducing the risk of osteoporosis.
Per 100g GDA
Vitamin C 8%
Folic Acid (Folate) 75%
Potassium (K) 11%
Iron (fe) 7%
Zinc (Zn) 3%
Magnesium (Mg) 4
Beets also contain carbohydrates, protein, powerful antioxidants and soluble fibre. What’s more, just three baby beetroot equal one of your recommended five portions of fruit and vegetables a day.
Read on to find out more about how ruby red beets can help you maintain a healthy lifestyle. 
Reduces blood pressure and the risk of heart attacks and strokes
Research has shown that beetroot can help reduce blood pressure as well as its associated risks such as heart attacks and strokes. This is because the high content of nitrates in beetroot produce a gas called nitric oxide in the blood which widens blood vessels and lowers blood pressure. A daily dose of 250ml of beetroot juice or 1 to 2 cooked beetroot (approx. 100g) can help dramatically reduce blood pressure and its associated risks. For more information on heart health, help, facts and lifestyle advice, visit the British Heart Foundation. 
Powerful antioxidant properties:
Betacyanin, the pigment that gives beetroot its colour, is also an antioxidant. Antioxidants are believed to help reduce the oxidation of LDL cholesterol, in turn protecting artery walls and reducing the risk of heart disease and stroke.
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