Muffins, smoothies and pancakes: Get creative with beetroot

Beetroot is a powerhouse in the vegetable world. If your child is struggling with regular bowel movement, try beetroot for its superpowers. It is a good source of fibre and folic acid too.

Unfortunately, with every nutritious food, kids tend to fuss and look for a way to avoid eating it. But food art makes everything taste better. Incorporate beetroot into vibrant red child-friendly recipes.

Beet Smoothie recipe

Ingredients

Beetroot, peeled – 1/2

Apple, peeled – 1/2

Banana, peeled – 1

Yoghurt – 1 cup

Coconut Water -1/2 cup

Method –

– Chop the beetroot, apple and banana into big chunks.

– In a food processor, add all the ingredients and blend until smooth.

– Top it with pumpkin seeds and serve.

Beetroot Pancake recipe

Beetroot Pancakes (Source: Dreamstime)

Ingredients

Cooked beetroot, pureed – 1/2 cup

Whole wheat flour – 1 cup

Milk – 1/4 cup

Eggs – 1 (optional)

Baking Powder – 1 tsp

Olive Oil – 1 tsp

Honey – 1 tsp

Method:

– In a bowl, sift whole wheat flour and baking powder.

– Whisk the eggs and milk together in another bowl.

– Stir in the beet puree and flour in the egg mixture.

– Pour 2 tablespoons of the mixture on a greased pan.

– Cook for 3 minutes and flip.

– Cook for another 3 minutes.

– Remove from the pan, drizzle with honey and serve.

Beetroot Chocolate Muffin

Beetroot Chocolate Muffin (Source: Dreamstime)

Ingredients

Beetroot, pureed – 1/2 cup

Whole wheat flour – 1 cup

Powdered oats/Oats flour – 1/2 cup

Cocoa powder – 2 tsp

Baking powder – 1 tsp

Eggs – 2 (optional)

Milk – 1/2 cup

Sugar – 1 tsp (optional)

Cinnamon powder – 1/8 pinch

Method

– Preheat the oven to 400 F.

– Sift whole wheat flour, oats flour, cocoa and baking powder into a large mixing bowl.

– Lightly whisk the eggs in milk and sugar.

– Add the eggs to the flour mixture.

– Stir in the beetroot and cinnamon powder and mix well.

– Put the muffin liners in the muffin tray.

– Spoon the mixture into muffin cups.

– Bake for 20 minutes or until fluffy.

– Allow it to cool, then remove and serve.

P.S. If using eggs, avoid the baking powder.

Roasted Beet Fries recipe

Healthy fries (Source: Dreamstime)

Ingredients

Beetroot, peeled – 2

Parmesan Cheese – 2 tsp

Salt to taste

Olive oil – 1 tsp

Method

– Cut the beetroot into long slices that resemble fries.

– Preheat the oven to 400 F.

– Line the baking tray with a parchment paper.

– Lay the beet slices on the baking tray and drizzle with olive oil and salt.

– Roast them for 20 minutes.

– Flip in between, after 10 minutes.

– Remove from the pan, sprinkle with parmesan cheese and serve.

Beetroot Patties recipe

Beetroot Patties (Source: Dreamstime)

Ingredients

Beetroot, roasted – 2

Quinoa, cooked – 1 cup

Coarse oat crumbs – 1 cup

Lemon juice – 1 tsp

Oil – 1 tsp

Salt to taste

Method

– Place the roasted beetroot in a food processor and pulse 2-3 times, make sure it’s coarse and does not mash completely.

– In a bowl, add beetroot and the other ingredients.

– Shape the mixture into patties.

– Grease the pan, place the patties and cook for 5-10 minutes each.

– Serve immediately.

P.S. Patties can be baked too.

(The writer is a registered dietitian and a certified diabetes educator. She is a practicing Clinical Nutritionist, based out of Mumbai. For more ideas, email at prachi.mandholia@gmail.com.)