Beetroot's Best Cheese Companion: Finding The Perfect Pair

Beetroot is a versatile vegetable that can be served hot or cold, pickled, roasted, deep-fried, or even eaten raw. Its earthy-sweet flavour and vibrant colour make it a great addition to salads, and its versatility means it pairs well with a variety of cheeses. While some enjoy the classic combination of beetroot and goat's cheese, other options include feta, blue cheese, and even stilton. So, the next time you're looking to add a pop of colour and a boost of flavour to your meal, consider experimenting with beetroot and cheese!

Goat's cheese and beetroot salad

Goats Cheese and Beetroot Salad

Ingredients

• Salad leaves (rocket, spinach, butterhead, little gem, or a mixture)
• Beetroot (pre-cooked or raw)
• Goat's cheese (or feta or stilton)
• Olive oil
• Balsamic vinegar (high-quality)
• Lemon (juice only)
• Dijon mustard (or wholegrain mustard)
• Walnuts (or flaked almonds, pecans, cashews, or pine nuts)
• Salt and pepper
• Honey (optional)

Optional additions

• Oranges or grapefruit slices
• Strawberries or blueberries
• Cooked chickpeas or quinoa
• Chicken, salmon, or steak

Instructions

• Make the salad dressing by combining the oil, balsamic vinegar, lemon juice, mustard, and salt and pepper.
• Place the salad leaves in a large bowl and add the dressing. Mix well so that all the leaves are coated.
• Roughly chop the beetroot and add on top of the salad leaves.
• Add the goat's cheese.
• Finish with the walnuts. Season with salt and pepper, if desired, and it's ready to serve.

Tips

• If using raw beetroot, peel and chop the beetroot into chunks, mix with some olive oil (add some balsamic vinegar too, if you like), and then roast for about 40 minutes until softened.
• If you don't want purple hands, wear gloves when chopping the beetroot.
• This salad is best served fresh but can be stored in an airtight container in the fridge for up to two days.

Feta as a substitute for goat's cheese

Feta is a suitable substitute for goat's cheese in many recipes, including those that use goat's cheese crumbles, such as salads. Feta has a firmer texture and a saltier taste than goat's cheese, but it can have a similar effect in recipes. For example, feta can be used in salads like French Lentil Salad, Beet Salad with Balsamic Dressing, and Blackberry Salad. It can also be used on pizzas, such as Avocado & Goat Cheese Pizza.

Feta is a good substitute for those who find goat's cheese too "gamey". It is also a good option for those who want a less tangy alternative to goat's cheese. However, it is important to note that feta is usually made with a combination of sheep and goat milk, so it may not be suitable for those with allergies or aversions to goat's milk. In this case, feta made from cow's milk can be used instead.

When substituting feta for goat's cheese, it is important to consider the recipe and adjust the quantities as needed. Feta has a stronger flavour than goat's cheese, so less may be needed to achieve the desired taste. Additionally, feta does not melt in the same way as goat's cheese, so it may not be the best substitute for recipes that require melted cheese, like stuffed steak or spreads.

In terms of nutrition, beetroot is a very healthy vegetable, and it pairs well with feta cheese. Beetroot is rich in folate (vitamin B9), which helps cells grow and function, and it is also a good source of potassium, vitamin A, and iron, while being low in calories. Feta cheese is also a nutritious option, as it is lower in fat and calories than other cheeses, and it provides a good source of protein and calcium.

Blue cheese and beetroot salad

Blue cheese and beetroot make a classic combination for a comforting salad. The sweetness of the beetroot and the salty creaminess of the blue cheese make them a perfect combination for an easy salad. Here is a recipe for a blue cheese and beetroot salad:

Ingredients:

• 3-4 beetroots (500-600g), washed and trimmed but not peeled
• 100g walnuts, lightly toasted in a dry frying pan
• 3 tbsp olive oil or a mix of olive oil and walnut oil
• 3 tsp red wine vinegar and an extra 1 tsp
• 150g crumbled blue cheese (e.g. Stilton)
• 3-4 handfuls of salad leaves, washed

Instructions:

• Preheat the oven to 200°C/Gas 6. Cut the beets in half if they are large. Wrap each beet, or half beet, in foil with some salt and pepper and roast until beets are soft when squeezed - this usually takes about 45 minutes to an hour. Open the foil parcels so the beetroot can cool.
• Meanwhile, make the dressing. Place half the walnuts in a food processor or mortar and grind to fine nuggets, stopping before they become a powder. Combine the oil, 3 teaspoons of vinegar, honey, and seasoning with the ground nuts and whisk together.
• Peel the beetroot as soon as it is cool enough to handle—the skin should slide off easily. Cut the beets into thick wedges or slices and, while still warm, sprinkle over the 1 teaspoon of red wine vinegar and the salt and pepper.
• When ready to eat, quickly toss the salad leaves in, most but not all of the dressing, and turn onto a serving plate. Arrange the beet pieces on top, then scatter over the cheese and remaining walnuts. Drizzle with the remaining dressing and serve.

You can also add a couple of ripe pears, peeled and cut into slices, to this salad.

Beetroot preparation

Beetroot is a versatile vegetable that can be prepared in a variety of ways, from roasting and baking to steaming and boiling. Here is a step-by-step guide on how to prepare beetroot:

Cleaning and Storage:

• When purchasing beetroot, look for small to medium-sized beets with perky, green leaves and smooth, unbroken skin.
• To clean the beetroot, place it on a chopping board and remove the leaves and stems, leaving about 2-3 cm of the stems attached to prevent colour bleeding.
• Gently wash the beetroot under cold running water, using a paper towel to remove any dirt.
• Store uncleaned beetroot in a dark place for up to 3 days or in the refrigerator for up to 10 days.
• Trimmed and cleaned beetroot will stay fresh in the refrigerator for about a week.

Preparing Raw Beetroot:

• Use a vegetable peeler to remove the skin, being careful to stand over the sink as raw beetroot can stain surfaces.
• Thinly slice the beetroot, discarding the top and pointed tip.
• Toss the slices with lemon juice and chilli powder, or experiment with different spice blends.
• Raw beetroot can be served as an appetiser or added to recipes like coleslaw, salads, or dips.

Baking/Roasting Beetroot:

• Preheat your oven to 375°F (190°C).
• Wrap each cleaned and trimmed beetroot loosely in heavy-duty aluminium foil.
• Place the wrapped beets directly on the oven rack and bake for about an hour, or until a paring knife can easily pierce the skin.
• Let the beets cool, then peel and trim before chopping into bite-sized pieces.
• Drizzle with olive oil and season with salt and pepper.
• Baked beetroot can be served as a side dish or added to salads, pairing well with nuts, citrus fruits, or soft cheeses like goat cheese or feta.

Steaming Beetroot:

• If using larger beetroots, cut them into quarters after cleaning and trimming.
• Use a stovetop steamer basket and add about two inches of water, bringing it to a boil over medium-high heat.
• Add the beetroots to the basket, cover, and steam for about 45 minutes, checking the water level periodically.
• The beetroots are done when a fork can easily slide into the root.
• Peel and rinse the steamed beetroots, then season with olive oil, salt, and pepper. Serve as a side or add to salads.

Boiling Beetroot:

• Wash but do not peel the beetroot, then cut the stalks to 2.5 cm and leave the root intact to prevent colour bleeding.
• Bake in a low oven (around 140-160°C) for 2-3 hours, either wrapped in foil or in a lidded casserole dish with a small amount of water.
• Alternatively, simmer the beetroot in a pot of water for around 1 hour.
• Drain the beetroot and cool it under running water before peeling and serving.

Health benefits of beetroot

Beetroot is a vibrant and versatile root vegetable with a rich nutritional profile. It is packed with essential vitamins, minerals, and powerful antioxidants, offering a range of health benefits. Here are some of the key health benefits of beetroot:

Nutritional Powerhouse

Beetroots are low in calories yet packed with vitamins and minerals. A 3.5-ounce (100-gram) serving of boiled beetroot provides 20% of the Daily Value (DV) of folate, 14% of the DV of manganese, 8% of the DV of copper, 7% of the DV of potassium, 6% of the DV of magnesium, and 4% of the DV of vitamins C and B6.

Heart Health and Blood Pressure Regulation

The high concentration of nitrates in beetroot helps to lower blood pressure by dilating blood vessels. This, in turn, may reduce the risk of heart disease and stroke. Additionally, beetroot is rich in folate, which plays a crucial role in controlling damage to blood vessels, further contributing to heart health.

Anti-Cancer Properties

Beetroot contains several compounds with cancer-fighting properties, including betacyanin, betaine, ferulic acid, rutin, kaempferol, and caffeic acid. Test-tube studies have shown that beetroot extract can slow the growth of cancer cells, and higher blood levels of betaine have been associated with a lower risk of developing cancer.

Anti-Inflammatory Effects

Beetroot contains pigments called betalains, which possess anti-inflammatory properties. These can help reduce symptoms of inflammation, such as joint pain. Studies have shown that consuming beetroot juice regularly can significantly reduce markers of inflammation in the body.

Digestive Health

Beetroot is a good source of fiber, which promotes digestive health, prevents constipation, and supports a healthy gut environment. Additionally, beetroots are one of the richest vegetable sources of glutamine, an amino acid that helps maintain the gut lining.

Brain Function and Cognition

The nitrates in beetroot may improve blood flow to the brain, particularly the frontal lobe, which is associated with decision-making and memory. Studies suggest that consuming beetroot juice daily can lead to improved reaction times and cognitive function.

Menopausal Support

After menopause, women experience increased blood pressure and heart disease risk. The inclusion of nitrate-rich beetroot in the diet may help manage blood pressure and improve cardiovascular health in this age group.

Raynaud's Phenomenon Relief

Raynaud's phenomenon is a condition that affects blood flow to the fingers and feet. Initial studies suggest that beetroot juice can improve blood flow to the affected areas and reduce inflammation and blood pressure, providing relief from symptoms.

Athletic Performance

The nitrates in beetroot have been linked to improved athletic performance. They enhance endurance, increase oxygen use, and support muscle recovery after exercise. This is why some athletes incorporate beetroot or beetroot juice into their training regimens.

Skin Health

The anti-inflammatory and blood flow-improving properties of beetroot juice can benefit skin health, reducing inflammation and promoting healthy skin.

Beetroot is a versatile ingredient that can be enjoyed in various dishes, including salads, dips, juices, and roasted or pickled preparations. However, it is important to consume it in moderation, especially for individuals with a history of kidney stones or gout, as beetroot is high in oxalates.

Frequently asked questions