Mindful Crimson Beetroot Mash – A Simple Traditional or Homestyle Healthy Meal

This is a simple homemade dish prepared using earthy red beetroots, a hint of ginger, and a touch of coconut. Made without heavy oils or refined salts, it is suitable for everyday consumption as part of a balanced lifestyle, offering a colorful way to support healthy blood flow and celebrate the grounding energy of “Mindful Monday.”

Ingredients

• 2 medium beetroots (peeled and diced)

• 1/2 inch piece of fresh ginger (grated)

• 1 tablespoon grated fresh coconut (a Kerala kitchen staple!)

• A few curry leaves

• 1/2 teaspoon coconut oil

• 1 teaspoon lemon juice

Step-by-Step Instructions

• Steam the diced beetroots until they are soft and tender. This preserves their beautiful deep color and nutrients better than boiling.

• Heat the coconut oil in a pan. Add the curry leaves and grated ginger, letting them sizzle gently for 30 seconds until fragrant.
• Add the steamed beetroots to the pan. Use a wooden spoon to roughly mash them while they mix with the ginger and oil, if you want can add salt for taste and the lemon juice. Off the flame.

• Fold in the grated coconut and remove from heat. The white coconut against the deep red beetroot makes a stunning, heart-happy dish.

Serving Suggestions

This dish is best consumed warm as a side to a simple rice meal or enjoyed on its own as a light, grounding evening snack.

Recipe Details

Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
Recipe Yield: 2 Servings
Dish Type: Healthy Side / Grounding Meal

Nutritional Notes

Prepared using whole ingredients, these dishes provide natural vitamins, minerals, and fiber when consumed in moderation.

Frequently Asked Questions

Why is beetroot good for the heart?

Beetroot is traditionally known to help “cool” the blood and support healthy circulation, making it a favorite for maintaining a steady heart.

Can I add green chillies?

If you like a bit of warmth, one small slit green chilli can be added to the sauté, but keep it mild to stay mindful of the heart’s rhythm.

Do I have to mash it?

No, you can leave them as cubes if you prefer the “Thoran” style, but mashing it makes it feel more like a comforting, traditional mash.

Recommended Natural Kitchen Essentials

Cold-Pressed Virgin Coconut Oil

Traditionally valued in many Indian kitchens for everyday cooking. Choose organic, unrefined, cold-pressed varieties without additives.

Available here: Amazon USA Available here: Amazon India

Unsweetened Organic Dried Coconut

A convenient option when fresh coconut is unavailable. Ensure it is unsweetened and preservative-free.

Available here: Amazon USA Available here: Amazon India

Stainless Steel Steamer Basket

Helpful for steaming beetroot gently while preserving nutrients and color.

Available here: Amazon USA Available here: Amazon India

Final Note

This is a simple, homestyle healthy meal intended to support everyday nourishment using familiar ingredients.