Christmas - probably the most stressful time of the year. Consumerism here, planning festivities there. The risk of conflict increases...
It's time to focus on the things that truly matter: nurturing connections, mindfulness and self-care, embracing love and emotional fulfillment and finding moments for relaxation and stress relief.
As we know from our own experience, planning the holiday menu can be a real stress factor. That’s why we aim for simple ingredients that still deliver delicious results. Our beetroot carpaccio is the perfect solution - a delightful, elegant, and vibrant appetiser that sets the tone for your menu. The crunchy walnuts add texture, while the salty feta cheese beautifully complements the fresh, earthy flavour of the beetroot.
Despite the simple ingredients, our carpaccio offers a luxurious starter with a wow effect!
Uncle Paul doesn't like beets: a little Christmas story
Clara prepared a special starter for Christmas dinner: beetroot carpaccio with walnuts, rocket and feta. But she knew that Uncle Paul would be skeptical. "Beetroot? Never!" he had often said. Nevertheless, she wanted to surprise him.
At the festively set table, everyone enjoyed the vibrant colors on their plates. Only Paul raised his eyebrows. "Are those beets?"
"Yes," said Clara, smiling. "Just try it. It's Christmas."
Paul sighed, cut off a small piece and chewed carefully. The family held their breath in anticipation. Then he suddenly nodded. "Hmm... that doesn't taste bad at all."
The children giggled and Grandma Helga smiled contentedly. "What makes it so good?" Paul finally asked.
“The mixture of sweet beetroot, spicy feta and crunchy walnuts,” explained Clara. “And maybe a little bit of Christmas magic.”
Paul raised his glass. “To Clara, who even convinced me! Merry Christmas!”
The family laughed and clinked glasses. That evening, the table and hearts were equally filled – with love, joy and a little Christmas miracle.
That is why the ingredients of beetroot carpaccio are so valuable
The health benefits of beetroots are numerous.
Beetroots
The red tuber is a true nutritional powerhouse! In addition to vitamin C, copper and folate, it contains many health-promoting polyphenols such as betanins. The color is somewhat reminiscent of it—beetroots can improve blood properties thanks to their nitrate content. They support blood flow, lower blood pressure, and may thereby potentially reduce the risk of cardiovascular diseases. This also has advantages in sports : the juice of the beetroots can increase performance by reducing oxygen requirements, increasing maximum strength and extending endurance. The betanins contained in them have an antioxidant effect and can protect the body from harmful substances, as well as counteracting inflammation in the body (1,2).
Walnuts
Nuts in general are very nutrient-rich and contain a lot of valuable fiber and plant protein. Walnuts in particular are bursting with polyunsaturated fatty acids and can help to lower high LDL cholesterol and triglyceride levels in the blood. Just a handful (=30g) per week can reduce the risk of cardiovascular disease. Studies also show that eating walnuts can promote a healthy microbiome - especially bacteria of the genus Roseburia spp. (butyrate-producing bacteria) seem to be more common in the intestines through regular consumption. A healthy intestinal flora can, among other things, reduce inflammation in the body and strengthen the immune system (3, 4).
Rocket
Rocket provides vitamin C, vitamin E, flavonoids and carotenoids which act as antioxidants in the body, ward off free radicals and thus protect against potential damage. The typical pepper-like, spicy taste of rocket comes from the glucosinolates it contains. Glucosinolates have shown anti-carcinogenic and anti-inflammatory effects in various studies, meaning they can help prevent cancer and counteract inflammation. However, further studies are needed to clearly confirm these effects (5, 6). It is particularly important to pay attention to the quality of the rocket (7) and not to store pre-packaged rocket for too long, as unfavourable germs can easily develop in the packaging.
Feta cheese
Feta is a traditional Greek cheese made from sheep's milk or a mixture of sheep's and goat's milk. The nutritional profile depends greatly on the quality of the milk used and the production methods and can be subject to significant fluctuations. Strictly speaking, feta cheese can also be counted as a fermented food, as the milk is inoculated with lactic acid bacteria before the ripening process. However, due to the salting during the ripening process, the content of live bacteria is significantly lower compared to yogurt, sauerkraut or pickled vegetables (8). In addition to high-quality protein, feta also contains calcium and phosphorus and can therefore support muscle maintenance and development as well as bone health.
Important to note: Feta contains large amounts of salt. Especially if you have high blood pressure, excessive salt intake should be avoided (9).
Ingredients
- 2 large beetroots
- 80 g rocket
- 40 g walnuts
- 80 g feta cheese
Dressing:
- 4 tablespoons of extra virgin olive oil
- 2 tablespoons balsamic vinegar or lemon juice
- 1-2 teaspoons honey or maple syrup
- 1-2 teaspoons tarragon mustard
- salt and pepper to taste
Tip: Pomegranate seeds also look great as a topping, adding a luxurious touch and giving the carpaccio a sour-fruity note.
These delicious, fresh ingredients are needed for the beetroot carpaccio.
Preparation
- Mix all ingredients for the dressing in a small bowl and season with salt and pepper.
- Roughly chop the walnuts and toast them briefly in a pan without oil. Then set the nuts aside and let them cool for a moment.
- Wash and peel the beetroot well. Then finely slice the beetroot with a vegetable slicer - the thinner the slices, the better.
- Arrange the sliced beetroots in a circle on two appetizer plates, place the previously washed rocket on top and crumble the feta over it. Finally, drizzle the dressing over the top and garnish with the roasted nuts.
Tip: If you're in a hurry, you can also use pre-cooked and vacuum-packed beetroot from the supermarket. These have a slightly milder taste.
A festive starter for Christmas: our beetroot carpaccio looks luxurious and tastes delicious!
Can I prepare the carpaccio in advance?
You can prepare the individual components of the carpaccio a few hours in advance. The sliced beetroot can be covered and stored in the fridge, the dressing can be prepared in a small bowl and kept cool until just before serving, and the walnuts can be toasted and set aside. For the best flavour, assemble the carpaccio just before serving, drizzle the dressing over it, and garnish with feta and walnuts. The beetroot carpaccio will keep in the fridge for at least one day, although it may become slightly wilted and soften.
Can I improve my blood iron levels by eating beetroots?
The daily iron requirement is 15 mg for women and 10 mg for men. Beetroots are known for their iron content. However, the red root often contains less iron than many might expect. A medium-sized beetroot contains approximately 3.2 mg of iron. Generally, the absorption of plant-based iron in the body is lower than that of animal-based iron, such as from red meat, and it is less efficiently utilized by the body. This means that not all the iron in beetroots is absorbed and used effectively. Additionally, beetroots contain oxalic acid, which binds to iron in the bowel and further hinders its absorption. Therefore, achieving sufficient iron intake solely through the consumption of beetroots is considered challenging (2, 10).
Tip: Vitamin C can slightly enhance the absorption of iron in the body. To achieve this, pair your iron-rich foods with a bit of lemon or raw bell pepper (10).
Psst... are you still looking for a meaningful christmas gift? With the myBioma gut microbiome test you can support the health of your loved ones and give them valuable insights into their well-being. If you order by the 12th of December we guarantee that the kit will arrive in time for Christmas. Order now here: Gut microbiome test
References
- Milton-Laskibar, I.; Martinez, JA; Portillo, MP Current Knowledge on Beetroot Bioactive Compounds: Role of Nitrates and Betalains in Health and Disease. Foods 2021, 10, 1314. https://doi.org/10.3390/foods10061314
- https://www.nutritional-software.at/bls-recherche/detailView.php?action=search&overview=1&q=rote%20r%C3%BCbe&DETAIL=G613100&BEZEICHNUNG=Rote+R%C3%BCbe+roh&UNIT=100&HERKUNFT=BLS3. 02
- Stacey Lockyer, Anne E de la Hunty, Simon Steenson, Ayela Spiro, Sara A Stanner, Walnut consumption and health outcomes with public health relevance—a systematic review of cohort studies and randomized controlled trials published from 2017 to present, Nutrition Reviews, Volume 81 , Issue 1, January 2023, Pages 26–54, https://doi.org/10.1093/nutrit/nuac040
- Fan, N.; Fusco, J.L.; Rosenberg, DW Antioxidant and Anti-Inflammatory Properties of Walnut Constituents: Focus on Personalized Cancer Prevention and the Microbiome. Antioxidants 2023, 12, 982. https://doi.org/10.3390/antiox12050982
- Fahimeh Khoramizadeh, Adriana Garibay-Hernández, Hans-Peter Mock, and Wolfgang Bilger Journal of Agricultural and Food Chemistry 2024 72 (17), 9735-9745 DOI: 10.1021/acs.jafc.3c07698
- Sturm, C.; Wagner, AE Brassica-Derived Plant Bioactives as Modulators of Chemopreventive and Inflammatory Signaling Pathways. Int. J. Mol. Sci. 2017, 18, 1890. https://doi.org/10.3390/ijms18091890
- Amanpour, A. et al. (2024) 'Elucidation of heavy metal content, phenolic profiles, and antioxidant activities of kale ( Brassica oleracea L. var. acephala) and arugula ( Brassica eruca L.) grown in urban gardens in Istanbul', Journal of Food Science, 89( 6), pp. 3506–3522. Available at: https://doi.org/10.1111/1750-3841.17076.
- Katsouri, E.; Magriplis, E.; Zampelas, A.; Nychas, G.-J.; H. Drosinos, E. Nutritional Characteristics of Prepacked Feta PDO Cheese Products in Greece: Assessment of Dietary Intakes and Nutritional Profiles. Foods 2020, 9, 253. https://doi.org/10.3390/foods9030253
- https://www.healthline.com/nutrition/feta-cheese-good-or-bad#TOC_TITLE_HDR_8
