Thursday, 24 November 2016

4 ways with 2 slices of beetroot

By Lyndal McNamara (dietitian)

Thought beetroot was off the menu? Think again! A 2 slice serve of cooked beetroot is actually low in FODMAPs. Wondering what to do with just 2 slices? Check out these great recipe ideas!

Beetroot dip: 2 Slices cooked beetroot (20g) + 2 tbs. creamed cottage cheese + 1 tbs. walnuts + 1 tsp. chopped chives + 1 tbs. grated parmesan cheese + salt & pepper to taste. Blitz all ingredients together in a food processor until combined into a crunchy dip! Serve with vegetables sticks.

Beetroot & Salad Sandwich: 2 slices spelt sourdough bread + 2 tbs. beetroot dip (see above) or 2 slices cooked beetroot + 1 cup low FODMAP salad vegetables (e.g. carrot, cucumber, red capsicum, watercress etc.)

Roasted Pumpkin, Quinoa and Beetroot Salad: 1/2 cup cooked quinoa + 1/2 cup roasted jap pumpkin + 2 slices roasted beetroot (20g) + 1/4 cup roasted zucchini + 1 tbs. crumbled feta + 1 tbs. fresh parsley leaves + 1 tsp. balsamic vinegar + 1 tsp. extra virgin olive oil.

Berry and Beetroot Smoothie Bowl: 1 cup frozen raspberries + 1 small frozen banana + 2 slices cooked beetroot + 3 tbs. almond milk. Blitz ingredients in a food processor until smooth and 'soft serve' like in consistency. Pour into a bowl and top with 1 tbs. shredded coconut + 1 tsp. chia seeds + 1 tbs. crushed & roasted almonds.


  1. What about raw grated beetroot? How much can you have in a salad or sandwich?

  2. What about raw beetroot? Grated in salad? How much should you have?