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Gut-healing Red Borscht (Russian Beetroot Soup)

24 June 2019
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Ok, so making (and let's not forget eating) soups is probably one of my favourite things to do...

There is nothing better than gathering up all of your fresh ingredients and turning them into bowls of nourishment for your loved ones (and self) to enjoy!

Winter is a fun time to experiment with soup creating as there are literally endless combinations you can come up with and you can get a lot of inspiration online too.

I would have to say, that this red borscht soup (a popular dish in countries such as Russia, Poland, Ukraine and other Eastern European countries and also northern Asia. In fact, it actually originates from Ukraine, so technically, it should be called "Ukraine Beetroot Soup".

The flavours are intense and the antioxidants are high so you are basically getting younger with every bowl you eat! 😋 Give me more!

Now I'm not going to go into all of the nutritional benefits of every ingredient in the recipe but I will give you some cool facts about the humble beet (beetroot). Let's go!

Beetroot Nutrition

Beets are extremely nutritious and have been believed to help suppress certain types of cancer. They are an excellent source of dietary fibre that your bowl loves and needs for proper functioning and evacuation. It is also thought that eating beets can help reduce unhealthy cholesterol.

This common root veggie is rich in the amino acid glutamine and this puppy is crucial for a healthy intestinal tract!

If you're looking to improve your health and you're not currently consuming beetroot, you may wish to consider adding this cool veggie to your diet?

Chowing down on beets can help improve your immune health because they are loaded with vitamin C, PLUS they are a good source of folate/B9 (not synthetic folic acid that your body has trouble absorbing and assimilating).

Eating beetroot will also give you manganese, potassium and non-heme iron.

A note on non-heme iron

Non-heme iron is iron that you attain from plant foods and while it still has some benefit, it is nowhere near as absorbable and effective and heme-iron (from animal products). To find the very best source of heme-iron in food please click here.

Now I could go on an on about how much I love beetroots and this soup and all the amazing benefits but I know all you really care about at this point is the soup recipe, am I right?

Ok, thought so :) Well here it is... Enjoy!

Red Borscht

Ingredients:

  • 10 small/6 large beetroots
  • 2 medium-sized carrots
  • 2 sticks of celery
  • 1 red onion
  • 1 tsp crushed garlic
  • Small handful dill
  • Broccoli sprouts/micro herbs to serve
  • 1/2 tsp Himalayan salt
  • 4 scoops Perfect Hydrolyzed Collagen Powder
  • 4 tbsp Perfect Organic MCT oil
  • White wine vinegar - roughly 1 tbsp
  • Pepper to taste
  • 1 litre of chicken stock (I used Australia's own)
  • 500ml filtered water

Note: always use organic ingredients where possible for better gut and overall health.

Method:

  1. In a medium-sized pot, half fill with water and a pinch of salt and par-boil your beets (still in their skins) until kind of soft, for about 20-25 mins. When done, strain the water and place the beetroots onto a lined baking tray and into a pre-heated oven on 190 c for 40-45 minutes
  2. While this is doing its thing, wash and chop your celery, onion and carrot
  3. Sauté the onion on medium until slightly soft and then add in the celery and carrot. Continue to cook for a few minutes before adding in the garlic and stir in the garlic
  4. Add in the stock and water and go and put your feet up and enjoy a cuppa?) 😊
  5. When the beets are finished in the oven it is now time to add them into your soup ...
  6. Simply take a potato peeler (when cool enough to handle) and remove the skins. Slice the cooked beetroot up into slices or strips and add into the soup pot
  7. Add in one scoop at a time of collagen and stir well then add in the MCT oil
  8. Add in the white wine vinegar and a small handful of fresh chopped dill and perhaps a little more salt?
  9. Taste the soup and see if it needs any more seasoning? Add more salt if required and pepper if preferred.
  10. Serve in large bowls and top with the potato dippers, a little more dill and some broccoli sprouts of micro herbs.

Note on Cooking Oils: try to opt for organic sunflower, MCT, coconut oil or ghee for frying as oils like "vegetable", canola, grape seed, rapeseed, rice bran are really not good for health and olive oil is not good to fry in either as it doesn't have a high smoke point.

For more on the health risks of using vegetable oils, be sure to check out our blog here: 'Vegetable Oils May Be Public Health Enemy Number One'

References for Nutritional Benefits

https://www.healthline.com/nutrition/foods/beetroot