How to make Healthy BEETROOT TIKKIS at home

Super awesome recipe for toddlers, school going kids and their moms…

Lets know quick facts about beetroot –

Vibrant red or gold beetroot has been planted everywhere around the world. They’re also known for their earthy flavor and aroma. In addition to bringing a pop of color to your plate, beets are highly nutritious and packed with essential vitamins, minerals, and plant compounds, many of which have medicinal properties.

The leaves and roots of beets are also packed with nutrition, including antioxidants that fight cell damage and reduce the risk of heart disease. They’re one of the few vegetables that contain betalains, a powerful antioxidant that gives beets their vibrant color. Betalains reduce inflammation and may help protect against cancer and other diseases.

Health Benefits

As we know Beets have many helpful plant compounds that reduce inflammation and protect cells from damage. Some of the other health benefits of beetroot include:

Increase Stamina and improves athletics performance

Beetroot and its juice help your heart and lungs work better during exercise. Nitric oxide from beets increases blood flow to your muscles. Some athletes eat beetroot or drink beet juice when exercising to improve their performance.

Prevent heart diseases and stroke

Beets are rich in folate (vitamin B9) which helps cells grow and function. Folate plays a key role in controlling damage to blood vessels, which can reduce the risk of heart disease and stroke.

Lower Blood Pressure

Beets are naturally high in nitrates, which are turned into nitric oxide in the body. This compound lowers blood pressure by causing the blood vessels to relax and widen.

Boost Your Immune system

Beets are high in fiber and promote the growth of good bacteria in your gut. Having plenty of healthy bacteria in your digestive system helps fight disease and boost your immune system. Fiber also improves digestion and reduces the risk of constipation.

And most importantly

Beetroot nutrients include folate—a vitamin that helps keep your blood vessels healthy—and  potassium to help protect your heart. Its a boon for expecting women and for growing children.

RECIPE OF BEETROOT TIKKIS

• 1 medium Beetroot (Boiled, Grated and pressed to remove water)
• 1large/ 2 small potatoes (boiled and mashed)
• ¼ tsp cumin powder / jeera powder
• 1 tbsp coriander (finely chopped)
• ½ tsp aamchur / dry mango powder
• Black pepper
• salt to taste
• 1 tablespoon regular oats
• 1 tablespoon peanuts powder

METHOD –

• Firstly, in a large mixing bowl squeeze off juice from boiled and grated beetroot.
• Add in boiled and mashed potato.
• Mix all the spices in this mixture well.
• Now add oats and peanut powder and also add 2 tbsp coriander leaves.
• Combine well making sure all the spices are mixed well and dough is formed.
• Further prepare the patties from beetroot dough.
• Then coat it with bread crumbs or rawa on both the sides.
• shallow fry or pan fry the patties in hot oil. alternatively, preheat and bake at 180 degree celsius for 25 minutes or take some oil in appe pan and shallow fry.
• Flip and fry both the sides on medium flame till it turns golden and crisp.
• Finally, drain over kitchen paper to remove excess oil and serve beetroot cutlet or beetroot patties with homemade chutneys.

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