Free Healthy Recipe - Pickled Beetroot

Dairy free, Low carbohydrate, Low fat, Low sugar

With its high natural sugar content, beetroot does have a higher GI than many other vegetables but pickling it in vinegar or lemon slows the stomach's emptying process and the conversion of carbohydrate to glucose. Put simply, if you are concerned about your weight, don't avoid beetroot, try this recipe instead.

Ingredients

4 bulbs beetroot, washed but not peeled

3 litres water

2 cups white wine vinegar

½ cup water

10 whole cloves

pinch black peppercorns (approx 10)

2 bay leaves

½ tbsp sugar

Method

Cover the beetroot in water in a saucepan and bring it to the boil. Reduce the heat to simmer, cover and boil for approx 30 minutes or until the beetroot is tender (but not too soft). Drain and set aside until it's cool enough to handle.

Scrape the skin off the beetroot and cut it into quarters and place in 2 - 3 sterilised glass jars. Bring the vinegar to boil in a small pan with the bay leaves, cloves, peppercorns and rice malt. Fill the jar with the vinegar. Set aside to cool before securing with a lid.

Note : The beetroot will store unopened for several weeks in the pantry or opened in the refrigerator for a couple of weeks. It's best eaten a day or two after making to allow time for the beetroot to absorb the vinegar.

Makes 4 servings (serve = 1/2 jar)

Prep Time:	60 mins
Cooking Time:	10 mins
Ready in:	70 mins
Suitable for:
Dinner, Lunch, Side Dish

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Nutritional Information - Per Serve
Kj	70.6 kj
Calories	17 kcal
Total Carbohydrate	2.3 g
Total Protein	0.5 g
Fibre	0.6 g

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