Seasonal Blackcurrant & Beetroot Sauce
Nothing beats the flavour of fresh blackcurrants and beetroot from the garden. This combination makes a wonderful tangy sauce, the perfect accompaniment to a succulent roast chicken or rich duck breast.
1 tsp butter
2 shallots – chopped
100g cooked beetroot – grated
1-2 tsp agave nectar
1/4-1/2 cup water (depending on the consistency)
1. Melt butter in a medium pan
2. Add shallots and cook until tender
3. Add grated beetroot and blackcurrants – simmer for around 10 minutes until fruit is tender.
4. Place half the shallots, blackcurrants and beetroot, 1-2tsp agave nectar and 1/4-1/2 cup water in a blender and pulse until smooth.
5. Add the remaining shallots, blackcurrants and beetroot and reheat gently for a delicious sauce to accompany roast chicken or duck breast.
Micronutrients for joint health:
This sauce is rich in vitamin C and also contains copper, iron, and manganese. These are all vital for your body to produce collagen which is the most abundant protein in cartilage, tendons and ligaments.
Vitamin C: Blackcurrants are an excellent source of vitamin C. Just 100 g of fresh currants provide more than 300% of daily recommended intake values of vitamin C. The role vitamin C plays in the production of collagen is to interact with amino acids within collagen cells. It adds hydrogen and oxygen to those amino acids so that they may do their job in collagen production.
Iron: Iron is also used in collagen synthesis, so is required to renew cartilage and connective tissue. Blackcurrants and beetroot both carry good amounts of iron with 100g of blackcurrants able to provide about 20% of daily recommended levels, whilst 100g of beetroot contain around 10% of the RDA.
Additionally, the blackcurrants are a good source of other important minerals for joint health like copper, manganese, and magnesium.
Copper: Copper is a critical functional component of several essential enzymes. They affect joint health by cross-linking collagen and elastin, which work to create strong yet flexible connective tissues. 100g of blackcurrants provide around 10% of RDA and beetroot around 8% of RDA.
Manganese: promotes collagen formation as well as the synthesis of the ECM (proteoglycans) that create healthy cartilage and bone. Blackcurrants provide 11% of RDA per 100g, and beetroot 14% RDA.
Magnesium: plays an important role in overall cartilage and tendon function and is used in protein synthesis and is vital for cell function. 100g of blackcurrants and beetroot each provide provides 6% of your RDA of magnesium.