A simple, nourishing side with earthy sweetness and a buttery finish.
🍽️ Serves: 2
Prep Time: 5 minutes
Cook Time: 20–25 minutes
Zone-Friendly: 🟢 Green to 🔴 Red
📝 Ingredients:
- 1 small fresh beetroot, peeled and cut into wedges or 1cm cubes
- 1 tsp olive oil, rice bran oil, or dairy-free spread
- 1 tsp chopped chives (optional)
- Pinch of salt (optional)
👩🍳 Method:
- Steam beetroot in a steamer basket or saucepan with lid for 20–25 minutes, until soft and easily pierced with a fork.
- Transfer to a plate or bowl.
- Drizzle with oil or add a small knob of DF spread while still warm.
- Sprinkle chives and season lightly if tolerated.
✅ Diet Suitability
| Diet Type | ✅ / ⚠️ / ❌ | Notes |
|---|---|---|
| 🧂 Low-Histamine | ✅ | Use fresh beetroot only; avoid leftovers |
| 🌿 Low-/Moderate-Salicylate | ✅ | Beetroot and chives are moderate; portion control helps |
| 🌾 Gluten- and Dairy-Free | ✅ | Naturally safe |
| 🧠 Neurodivergent-Aware | ✅ | Smooth texture, visually soft if peeled before cooking |
| 🌀 Low-Inflammatory / Low-GI | ✅ | Whole vegetable + healthy fat |
| 💧 IC/PBS-Friendly | ⚠️ | Beetroot may cause irritation in sensitive bladders |
| 🔥 GERD-Friendly | ✅ / ⚠️ | Usually tolerated if steamed and served plain |
| 🟣 Low-FODMAP | ✅ (≤20g) | Stick to ≤2 tbsp per serve |
| 🍽️ All Zones Cookable | ✅ | Can be batch-steamed and frozen in cubes |
🔄 Pairing Suggestions:
- Protein: Poached chicken, lentil patties, or baked white fish
- Grains: Soft white rice or mashed root veg
- Other veg: Steamed zucchini or green beans
