Beetroot Tartare: Step by Step Recipe

Did you know nitrates can fight hypertension? We'll show you how to get them in your diet with beetroot tartare.
Beetroot Tartare: Step by Step Recipe

Last update: 01 August, 2021

Beetroot tartare is a great way to add this tuber to your diet. It’s a vegetable that has several health benefits, especially when it comes to preventing heart problems. That’s why specialists recommend that you eat it every day.

Now, not everyone likes the taste of beets, as it’s strong and particular. In this sense, it’s important to know several different ways of making it so you can enjoy having it in your diet.

We’re going to explain how to make one of the best possible dishes with beets as the main ingredient in a simple way.

Ingredients

  • 2 cooked beets
  • 1 large avocado
  • Half a chive
  • 4 pickles
  • 1 teaspoon of mustard
  • Half a lime
  • Salt and pepper
A beet in leaves.

Instructions

First of all, choose a ripe avocado, as this will make it easier for you. First, peel it and take out the pit. Mash the avocado with a fork until it forms a smooth cream.

Then, chop the chives and pickles. It’s best to cut them as small as possible. Mix them with the avocado and add the mustard, a little pepper, a pinch of salt and the juice from half a lime. Mix everything well and save it for later.

Slices of beets.

For beets, there are two options. You could buy them canned and precooked, which will be the easiest. You could also cook them in salty water at home, but it’ll take longer. Make sure that the beets are soft.

Once the beet is tender, cut them into small cubes. The secret to the best tartare is that all the ingredients are well chopped. From here, you just need to plate it.

To present it, you need to use a circle mold. Put half of the beet on the bottom as a base. On top, add the avocado and mustard cream, then another layer of beet on top. Finally, pop it into the fridge for a few minutes because it’s best when served cold.

As a side, you can have nachos or corn pancakes. However, you can also eat it on its own as a starter.

Beet benefits

We can’t end without telling you about the benefits of beets. It’s a vegetable that can help you be healthier overall.

It’s good for the cardiovascular system

Beets have nitrates inside. This series of compounds have a vasodilator effect, making them effective in controlling and modulating blood pressure. A study in the journal Biomolecules shows this.

Keep in mind that high blood pressure is a condition that serves as a foundation for other complex problems to form. It’s particularly concerning when combined with atherosclerosis. 

Increase sports performance

The nitrates in beets themselves are considered an ergogenic acid. Vasodilation helps muscles get oxygen and nutrients. This causes 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’s best to eat at least two beets an hour before doing intense physical exercise. There are even more benefits if you do this regularly for 14 days. Likewise, you can get a similar result by taking 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 lots of antioxidants. Consuming them regularly is associated with a lower risk of developing neurodegenerative problems, shown in research published in Antioxidants. 

Prepare beetroot tartare in a simple way

As you have seen, this beetroot tartare recipe is extremely simple and very tasty. It hardly takes any time to prepare it, and you can enjoy a dish loaded with antioxidants, vitamins and high-quality fatty acids.

Remember to add it to your varied and balanced diet to take full advantage of all of its benefits. In addition, if you exercise frequently, you can feel a boost in performance from eating it.

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  • Bonilla Ocampo DA, Paipilla AF, Marín E, Vargas-Molina S, Petro JL, Pérez-Idárraga A. Dietary Nitrate from Beetroot Juice for Hypertension: A Systematic Review. Biomolecules. 2018 Nov 2;8(4):134. doi: 10.3390/biom8040134. PMID: 30400267; PMCID: PMC6316347.
  • Domínguez R, Maté-Muñoz JL, Cuenca E, García-Fernández P, Mata-Ordoñez F, Lozano-Estevan MC, Veiga-Herreros P, da Silva SF, Garnacho-Castaño MV. Effects of beetroot juice supplementation on intermittent high-intensity exercise efforts. J Int Soc Sports Nutr. 2018 Jan 5;15:2. doi: 10.1186/s12970-017-0204-9. PMID: 29311764; PMCID: PMC5756374.
  • Winter AN, Bickford PC. Anthocyanins and Their Metabolites as Therapeutic Agents for Neurodegenerative Disease. Antioxidants (Basel). 2019 Aug 22;8(9):333. doi: 10.3390/antiox8090333. PMID: 31443476; PMCID: PMC6770078.