Celebrating Earth Day with Underground Vegetables

3. Beetroots

Beetroots aren’t just popular for their gorgeous color, they’re also incredibly nutritious! Like other root vegetables, beetroots are rich in fiber, but they also contain folate, manganese and nitrates which lower blood pressure and improve heart health. Beetroots also improve brain function and may also slow the growth of cancer cells.

Beetroot Applesauce Dip

Ingredients:

• 6 Apples
• 1/4 to 1/2 of a Beetroot
• 1 tsp Cinnamon
• 1/4 tsp powdered cloves
• 1/8 tsp grated nutmeg
• Pinch of dry ginger (optional)
• 1/2 cup water

Instructions:

1. Peel, core, and chop the apples. You can use any variety of apples, but the juicier the better.
2. Peel the beetroot and chop it into small pieces. For a pink sauce, use a quarter of a beetroot, and for a strong red, go for half.
3. Put the chopped apple and beetroot along with the other ingredients into a saucepan. Heat on a low-medium flame for 30-45 minutes, stirring frequently.
4. Let the cooked mixture cool a little before blending it to a smooth puree. Alternatively, you can keep it lumpier by smashing the apple and beetroot pieces lightly.
5. Transfer the sauce to a jar and store it in the fridge for up to two weeks.

4. Carrots

We’ve all grown up hearing that carrots are good for our eyes, and that has some truth to it. While that may not be why rabbits don’t wear glasses, carrots are known for their Vitamins A and K. Another important nutrient in carrots is the antioxidant beta-carotene which lowers cholesterol, reduces cancer risk, and protects against age-related macular degeneration.

Spiced Carrot Walnut Muffins

Ingredients:

• 1 cup Whole Wheat Flour
• ½ cup Almond Flour
• 1 tsp Baking Soda
• 1 ½ tsp Cinnamon Powder
• 1 tsp Ground Ginger or Dry Ginger Powder
• A pinch of sea salt
• 1 cup Shredded Carrots, packed (about 3 medium-sized whole carrots)
• ¼ cup chopped walnuts or nuts of your choice, like cashews or almonds.
• 16 – 18 (large-sized) Dates, pitted and roughly chopped
• 1 cup Milk
• ¼ cup flavorless Oil
• 2 tablespoons Apple cider or white Vinegar
• ¼ cup Applesauce or finely grated apple

Instructions:

1. Soak the dates in a cup of hot milk for 1 to 2 hours at room temperature or overnight in the fridge.
2. Preheat the oven to 375 F or 180 C and line a 12-cup Muffin tin with silicone or paper liner. Reserve some of the grated carrots and chopped nuts for garnish.
3. In a large bowl sift together the Whole Wheat Flour, Almond Flour, Baking Soda, Cinnamon Powder, Ground Ginger, and a pinch of Sea Salt.
4. Add the grated carrots to the sifted flour and mix till the carrots are coated with the flour mixture.
5. In a blender or food processor, puree the soaked dates along with the milk used for soaking. Add the oil, vinegar, applesauce, or grated apples and blend again.
6. Add the date puree to the flour-carrot mix and mix gently, till the dry ingredients are just moistened.
7. Add the chopped walnuts and fold it in.
8. Divide the batter into the prepared 12-cup muffin pan, filling up to half of the cavity. Top with the reserved carrots and nuts.
9. Bake at 375 F (or 180 C) for 25 minutes or until a tester inserted in the middle comes out dry.
10. Remove from the oven and let the muffins cool for 10 minutes in the pan. Take them out from the pan onto a cooling rack and let them cool completely.