Thursday, January 13, 2011

Winter Borscht

Borscht - a Russian and Polish soup based on beetroot

Before you mark this one off because of the beets let me give you some nutritional information.

Nutritional Value of Red Beets

Red beets are favored over white beets for their juicy edible qualities and medicinal properties. Beets are a rich source of energy as they are full of nutrients and fiber. Following are some of the important nutritional value of beets.

Potassium: One cup of beet contains 518.50 mg of potassium. Potassium is essential for the normal functioning of the kidneys. It aids in muscle contraction and a good level of potassium will ensure that muscles do not weaken. A good level is also necessary to maintain the correct balance of water electrolytes inside the human body.

Iron: One cup of beet provides the body with 1.34 mg of iron. Iron is essential for maintaining smooth functionality of almost all body parts. The most common problem associated with iron deficiency is anemia. Beet juice is recommended to increase the blood count for anemic as well as for those who have lost a lot of blood due to accidents, mensuration, etc. The leaves of beet plant have much higher content of iron compared to spinach.

Manganese: Our body needs about 12 to 20 mg of manganese for normal bone development, and for production of thyroxine, which is the main hormone of the thyroid gland. It is useful to build protein such as nucleic acid. Manganese is a trace mineral concentrated mainly in the kidney, liver, pancreas, skin, muscles and bones. It helps in active absorption of biotin, vitamin B1 and vitamin C. One cup of beet adds 0.55 mg manganese in the body.

Magnesium: Magnesium is absorbed in the small intestines and excreted through the kidneys. It is essential for normal muscle and nerve function, and boosting the immune system. It is known to prevent hypertension, cardiovascular disease and diabetes. A proper level of magnesium is needed to ensure a healthy regulation of blood sugar levels and blood pressure. One can get 39.10 mg of magnesium just by an intake of one cup of beet.
Phosphorus: Phosphorus is extremely essential for the formation of strong bones and teeth. It aids in speedy development and repair of connective tissues and cells, and for the production of the genetic building blocks; RNA and DNA. It plays an important role in maintaining a normal pH balance, and balances and metabolizes many important vitamins and minerals. One cup of beet provides the body with 64.60 mg of phosphorus.

Winter Borscht
Brown in oil in a big soup pot:
1c chopped onions
1lb beef stew meat in small chunks

Add and boil until tender and thick:
8c water (you can also use beef broth and add more if needed)
2c chopped potatoes
1/2 head cabbage shredded
3 beets cleaned, chopped with stems
1 large carrot chopped
1/2c lentils
2 bay leaves
2tbsp dill weed dried
salt & pepper
***I also added fennel as I had it in my fridge

10 minutes before serving add:
chopped parsley
chopped green onions

Seriously this is good stuff! 

1 comment:

Tricia said...

I love reading your blog :-)
It is like getting to see a glimpse of your heart. Thank you for sharing it with us all and for taking the time to do it. What a blessing..