Wash the beetroots thoroughly under running water to remove dirt.
Do not peel them yet because keeping the skin intact while cooking can help prevent excessive loss of juices.
Step 2: Cook the Beetroot
Place the whole beetroots in a saucepan and cover them with water.
Bring the water to a boil, then reduce the heat and cook until the beetroots are tender when pierced with a fork. Depending on their size, this can take approximately 30–60 minutes.
You can also roast them in the oven until tender.
Step 3: Cool and Peel
Allow the cooked beetroots to cool enough to handle.
Rub or peel away the skin and discard it.
Beetroot can stain your hands and cutting board, so using gloves or a suitable cutting surface can make preparation easier.
Step 4: Cut the Beetroot
Cut the beetroot into small cubes or thin slices and place them in a bowl.
Step 5: Prepare the Dressing
In a separate bowl, combine:
- Plain yogurt
- Olive oil
- Lemon juice
- Black pepper
- A small amount of salt
Mix until smooth.
Step 6: Combine Everything
Pour the yogurt dressing over the beetroot.
Add chopped parsley and, if desired, a small amount of chopped walnuts.
Mix gently.
Step 7: Serve
Serve the salad as a side dish with a protein-rich meal such as grilled fish, chicken, eggs, beans, or lentils.
This combination is more useful for maintaining muscle than relying on beetroot alone because adequate protein is one of the key nutritional factors for maintaining muscle mass as we age.
Why Beetroot Can Be a Useful Addition After 60
Beetroot provides several nutrients that fit well into a healthy diet. Its natural nitrates may also support blood-vessel function and exercise performance in some circumstances.
However, beetroot is not a substitute for protein or strength training, and eating it cannot turn an older person’s muscles into those of a younger person overnight.
For maintaining muscle after 60, combine nutritious foods with regular physical activity appropriate for your abilities.
Other Affordable Foods for Muscle Health
You don’t need expensive “superfoods.” Consider regularly including:
- Eggs
- Lentils
- Beans
- Chickpeas
- Plain yogurt
- Milk
- Sardines
- Tuna
- Chicken
- Oats
- Peanuts
- Seasonal vegetables
A simple meal such as lentils + eggs + vegetables can provide considerably more muscle-supporting protein than relying on a single vegetable.
One Important Note About Beetroot
Beetroot can temporarily turn urine or stool pink or red. This is called beeturia and can be harmless, but blood in the urine should not automatically be assumed to be from beetroot—especially if you have not recently eaten it.
Beetroot is best viewed as an affordable, nutritious addition to a balanced diet, not as a food that can rebuild muscle overnight. For adults over 60, the combination of adequate protein, resistance exercise, sufficient calories, sleep, and a varied diet is much more important for preserving strength and independence.
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