What is Beetroot

Beetroot, or beets, is a root vegetable with a strong purple/red colour. It is a great source of potassium and folic acid. Beetroot is very low in calories and contains almost no fat. It is considered to be one of the best vegetables to stay youthful and healthy as it assist the body’s ongoing process of cell division and DNA repair.  Most people only use the root, but the leaves attached to it are rich in vitamin K, folate, magnesium and fiber and should be utilized too.

Benefits and Medicinal Uses of Beetroot

medicinalThree Way Detoxer

1. The red pigments called betalain has unique detox benefits as they are highly antioxidant and anti-inflammatory, and extremely efficient at neutralizing toxins.

2. The high fibre content in beetroot is important for immune enhancing and detoxing. Around 70% of the body’s immune system is located in the gut, and evidence shows that eating beetroot causes changes in the intestinal flora. This has a positive impact on the immune health.

3. Beetroot is a great source of betaine, which is a liver protecting nutrient. The pigments are known to raise antioxidant enzymes in the liver.When your liver is functioning well, the body is able to get rid of toxins and  result in higher energy levels and weight loss being to achieve.


Betanin fights free radicals, which make this root vegetable essential for heart health. Many experts believes that the damage from free radicals is the underlying mechanism of aging itself. Betanin has also been proven to inhibit the growth of breast, stomach, colon, lung, and nervous-system tumor cells. Beetroot is also proven to prevent birth defects.

Experts claims that damage from free radicals is the underlying mechanism of aging itself

Other benefits of beetroot includes lowering LDL cholesterol as a result of the folate content. Moreover, beetroot has a very high content of folic acid – one of the most youthing vitamins (yet this is the world’s most common vitamin deficiency!) Folic acid is crucial for the body’s ongoing process of cell division and DNA repair.

Improve Stamina

Studies shows that the body can exercise for up to 16% longer before getting tired if you drink a large glass of beetroot juice (500ml) per day. You can therefore get fitter more quickly and stay at that level more easily. This is due to the fact that beetroot lower the resting heartbeat and significantly lowers blood pressure for up to 24 hours after intake.

Reduce Sugar cravings

Another great benefit is that eating beetroot and other sweet root vegetables helps calm sugar cravings.

Beetroots Youthing Benefits

  • Aids memory and decreases the risk of dementia by bringing blood to the brain
  • Aids weight loss thanks to its detox properties
  • Deminishes skin-related aging such as wrinkles and liver spots
  • Improves vision by increasing the oxidative supply to the retina
  • Increases regularity of bowel movements and the balance of intestinal flora
  • Increases stamnia and vitality
  • Lowers blood pressure and cholesterol

Folk Medicine Remedy

Beetroot is used in folk medicine as a blood stimulant gastritis, piles and constipation; mildly cardio-tonic. Resent studies has proven that having at least one glass of raw beetroot juice a day helps control cancer. This is because it oxidises the blood, which makes it hard for cancer cells to live. It is also said to lower blood pressure and blood cholesterol as well as detoxing the body.


The sap stains very severely and is hard to remove from clothing and skin. It can also colour your urine, but this is nothing to worry about.

Beetroot Recipes

Blueberry-Beet Smoothie

medicinal 2The night before you start the cleanse, prepare two beets: Wrap each beet in foil, and roast in a 200°C oven 1 hour, or until tender. Remove from oven. As soon as beets are cool enough to handle, remove foil, slip off and discard skin, and slice beets in half. Stash beets in the refrigerator for smoothies throughout the cleanse (you’ll have enough beets for three breakfasts and one snack smoothie). You can also make it with raw beetroot – this retains more nutrients in the vegetable. Makes 1 smoothie.

  • ½ medium roasted beet (4 oz.)
  • ½ cup fresh or frozen blueberries
  • ½ cup nut, oat, rice, or hemp milk, or water
  • ¼ avocado, cubed
  • ½ Tbs. lime juice
  • Raw honey to taste, optional
  • 2 ice cubes

1. Cut 1/2 beet into large chunks.

2. Transfer beet chunks to blender, and add all remaining ingredients; blend on high until smooth.

beet 3

Beet-and-Lentil Hummus

medicinal 2Makes 1 1/2 cups. Serve this colorful hummus with raw vegetables, such as carrot or celery sticks, red bell pepper, cucumber, or broccoli.
  • ½ cup black beluga lentils, rinsed and soaked overnight
  • 2 medium beets, peeled and cut into chunks
  • 1 clove garlic, peeled
  • 2 Tbs. tahini paste
  • 2 Tbs. cold-pressed olive oil
  • 2 Tbs. lemon juice
  • 2 tsp. grated lemon zest
  • 1 tsp. sea salt

1. Drain and rinse soaked lentils. Bring lentils, beets, and 1 cup water to a boil in medium saucepan. Reduce heat to medium-low, cover, and simmer 15 to 20 minutes, or until all water is absorbed.

2. Drop garlic into food processor while running to finely chop. Add tahini, oil, lemon juice, zest, and salt; process until creamy. Add lentils and beets, and blend on high until smooth. Season to taste.

beet 2

Nutritional Values of Beetroot 

Nutrient Value pr 100g
Energy 43 kcal
Protein 1.61 g
Fat 0.17 g
Carbohydrate 9.56 g
Fiber 2.8 g
Calcium 16 mg
Iron 0.8 mg
Magnesium 23 mg
Phosphorus 40.3 mg
Potassium 325 mg
Sodium 78 mg
Zinc 0.35 mg
Copper 0.08
Magnese 0.3
Selenium 1 µg
Vitamin C 4.9 mg
Thiamin 0.03 mg
Riboflavin 0.06 mg
Niacin 0.33 mg
Vitamin B6 0.9 mg
Folate 109 µg
Vitamin A  33 IU
Vitamin E 0.04 mg
Vitamin K 1.2 µg
Saturated fat 0.03 g
Monounsaturated 0.03 g
Polyunsaturated 0.06 g


Manheim, Jason (2011) “The healthy green drink diet”. Skyhorse Publishing

Yeager, Selene (2007) “The doctors book of food remedies”. Rodale

Peyton-Jones, Elizabeth (2011) “Eat Yourself Young”. Quadrille Publishing Ltd




What is Kale?

Kale is a member of the cruciferous family and is a highly nutrient dense vegetable. It is an excellent source of calcium, iron, beta-carotene, vitamin A, Vitamin C and vitamin E. Kale is very often used in green juices and smoothies due to its health benefits.

Benefits & Medical Uses of Kale

medicinalWhen chewing kale, (and other brassicas broccoli and cabbage) they release sulphoraphanes, which boost the body’s ability to remove toxins. Moreover, the indole-3-carbinole in brassicas promotes DNA repair and may stop cancer-cell growth. Research suggests that kale is effective in preventing and fighting bladder, breast, colon, ovary and prostate cancer.

Vitamin E in kale can preserve elasticity in the skin and prevent stretch marks. It is also known to generally support pregnancy. Kale is also a great source of vitamin K, which is necessary for bone growth and needed to make thrombin, the substance that allows blood to clot.


To retain the most nutrients, eat raw, steam or stir fry rather than boil and chop the leaves at the very last moment.

Recipes with Kale

White Bean, Greens and Tomato Gratin

medicinal 24 servings. To make bread crumbs, whirl two or three slices of day-old French bread in a food processor or blender to fine crumbs.

  • 1 large bunch of kale
  • 2 Tbs. olive oil
  • 2 medium cloves garlic, finely chopped
  • 2 cups cooked or canned white beans, rinsed and drained if canned
  • 2 medium tomatoes, peeled, seeded and chopped
  • ½ cup vegetable broth
  • ½ tsp. dried thyme
  • ½ tsp. salt


  • 1 cup fresh bread crumbs
  • 3 Tbs. olive oil
  • ⅛ tsp. salt
  1. Preheat oven to 350°F. Grease 9-inch round or 10-inch oval gratin or baking dish. Remove tough stems from greens and rinse well. Stack greens and cut into thin strips.
  2. In Dutch oven, heat oil over medium-high heat. Add garlic and stir 30 seconds. Add greens and cook until tender, tossing often, about 7 minutes. Remove from heat. Add beans, tomatoes, broth, thyme and salt and mix well. Spoon into prepared gratin dish, spreading evenly.
  3. Topping: In small bowl, mix all ingredients. Sprinkle evenly over top of greens mixture. Bake until hot, about 40 minutes.


Crispy Kale Chips

medicinal 2Betcha can’t eat just one of these light, crispy snacks. Nutritional yeast gives them a tangy, almost cheesy flavor. If you are concerned about gluten, check to make sure the brand of nutritional yeast you use was grown on beets, not barley.

  • 1 12-oz. bunch curly kale, center
  • stems removed, each leaf torn
  • into 4 pieces (6 cups)
  • 2 Tbs. olive oil
  • 1 Tbs. lemon juice
  • ½ tsp. sea salt
  • 3 Tbs. nutritional yeast

1. Place kale in bowl. Rub oil, lemon juice, and salt into leaves with hands. Add nutritional yeast, and toss well.

2. Spread kale onto dehydrator trays without overlapping. Dehydrate 2 to 4 hours, or until dry and crispy. Turn off dehydrator, and cool completely.


Nutritional Values in Kale

Nutrient Value pr 100g
Energy 49 kcal
Protein 4.3 g
Fat 0.9 g
Carbohydrate 8 g
Calcium 150 mg
Iron 1.5 mg
Magnesium 47 mg
Phosphorus 92 mg
Potassium 491 mg
Sodium 38 mg
Zinc 0.6 mg
Vitamin C 120 mg
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 1 mg
Vitamin B6 1.3 mg
Folate 31 µg
Vitamin A, RAE 500 µg
Vitamin A, IU 9990 IU
Vitamin K 704.8 µg
Saturated fat 0.09 g
Monounsaturated 0.05 g
Polyunsaturated 0.34 g


Watts, Charlotte (2011) “100 best foods for pregnancy” Parragon.

Manheim, Jason (2011) “The healthy green drink diet”. Skyhorse Publishing