Daz Switalla Flavour Secrets No.1 The Strand Chef www.no1thestrand.co.nz

After all the festivities during the Christmas and New Year period, the gyms have enjoyed increased patronage and many New Year resolutions involve diet and exercise.

The food that we eat can play a vital role in our heath and people are becoming more aware of this. Many fresh vegetables contain antioxidants to help the body flush out toxins and free radicals. One of my favourites is beetroot.

Renowned bestselling author Dr Peter D'Adamo of Eat Right For Your Blood Type finds dark fleshed fruit and vegetables always contain higher levels of antioxidants and Betaine. Beetroot was used for its medicinal properties more than its eating qualities in the Middle Ages when it was long and thin like a carrot. It was used to treat a range of ailments including fevers, constipation, wounds and skin problems.

Now we know that it contains Betaine, a nutrient which protects against liver disease and has been shown to lower blood pressure and thus help protect against cardiovascular problems.

Beetroot is rich in the element boron one of the essential elements and has high concentrations of potassium, iron and Vitamins A B and C.

There are so many ways to use this vegetable. It has been used to colour and flavour tomato paste in soups like the Ukrainian borsch and is essential in a decent hamburger. This week's recipe is for a simple and tasty beetroot salad dressed with sour cream.

Spiced beetroot and sour cream
Makes enough for a large salad bowl for 8-10 people

Ingredients

1kg fresh beetroot

1Tbsp fennel seed

1Tbsp cumin seed

3 black cardamom pods

2 crushed garlic cloves

1/4 cup vegetable oil

1tsp cracked black pepper

1tsp heaped, flaked sea salt

1.5 cups spiced vinegar

1/2 cup liquid honey

180g tub of sour cream

Method

Bring beetroot to a simmer in a large pot of salted water. While it's cooking, crush seeds and cardamom pods in mortar and pestle. In a smaller pot, heat the oil and honey, add the crushed seeds discarding any cardamom pod husk, add the garlic, then the vinegar and bring up to the boil then set aside.
When the beetroot is cooked though – usually 40 to 60 minutes – run pot through with cold water and rub off the skin and root stumps. If you do this under running water, you lesson the purple hand effect. Chop the beetroot into a rough dice, allow to cool, then pour on vinegar spice mix. Allow to marinate until required – 12 to 24 hours or longer is good. Strain off any surplus vinegar mix and season with salt and pepper. Stir through with the sour cream and serve with other salads as part of your summer barbecue spread.