Have you had your daily dose of antioxidants?

Nutritionists have always advised us to add more colour to our food palette. 

Red, orange, yellow, green, purple…foods that belong to this colour group make for the most nutritious foods. Vegetables such as tomatoes, carrots, beetroots, spinach, broccoli, green peas, red cabbage, fenugreek etcetera come under this category.

Packed with vitamins, minerals, antioxidants and low in calories, these veggies should be included in our diet every day. Be it in the form of salads, soups, curries or juices, a few helpings of these veggies on an everyday basis is sure to keep our health in a superb condition.

So, sharing today, two recipes that I make using 3 of the most colourful vegetables–




Tomato-carrot-beetroot soup.


These contain high levels of lycopene ( a red carotenoid pigment) that makes them good for our skin. The Vitamin A and C present in tomatoes act as antioxidants that nullify the effects of harmful free radicals in the blood. The lycopene also helps to lower the bad cholesterol.


Are also good for the skin as the antioxidants present in these too help keep skin healthy. The vitamin A in carrots works in taking care of our eyes,  and, their fibre content helps in digestion as well.


Are low in sodium and fat. The high content of iron, manganese, potassium and copper in beetroots makes it one of the most nutritious veggies. Beets lower blood pressure, boost energy, are great for heart and liver and promote brain health. They also help treat anaemia, have anti-ageing properties and aid in weight loss. Do consult with your dietician/doctor in case you have high sugar levels, though.


Tomatoes, carrots, beetroots:  2-3 medium-sized, or as per requirement.

Garlic cloves: 5 -6

Salt and pepper powder to taste.

Chop the tomatoes and carrots, peel and chop beetroots. Add onion, if you wish to. You could add a potato to make the soup thick. Add the garlic cloves and cook all of it in the pressure cooker for 2 whistles.

Once cool, blend all the cooked veggies in a blender.

Pour in a saucepan and bring it to a boil.

Add salt and pepper powder to taste.

Serve hot with a dollop of homemade ghee instead of butter. The flavour that ghee brings to a dish is unparalleled!

 Tomato-carrot-beetroot juice


Like soups are for cool winters and monsoons, juices are for hot summers when we need some drink or the other to quench our thirst. So, it’s during summers that I prepare this juice, and usually, have it in the evening before heading out for my walk.


Tomatoes,  carrots, beetroots – 2- 3 or as per requirement (depending on the number of glasses  you wish to prepare.)

Amla (Indian Gooseberry)- 1 medium size – if available.

A one-inch piece of ginger

Black salt (rock salt), lemon juice to taste.

A sprig of mint.

Chop tomatoes and carrots, peel and chop the beetroots and put it all in a juicer, or a grinder. Use a sieve to filter the juice. Add black salt and lemon juice to taste. Garnish with mint and drink it up when fresh.

So, isn’t that an easy to make health tonic? You can change the cooking method as per the season and reap its benefits!

Other ways to add the brightness to your palette:

  1. Cook beetroot in the pressure cooker (along with the rice and dal) peel it, sprinkle some salt and enjoy!
  2. Grate beetroot and carrot, finely chop a tomato and mix these in a salad bowl. Add to it a spoonful of lemon juice, sprinkle salt and pepper and half a teaspoon of sugar and you have your colourful salad ready in a jiffy.
  3. Add grated beetroot to your usual patty filling to add not just colour but also some extra nutrients to your evening snacks.
  4. You may add grated beetroot and carrot to even your paratha stuffing.


In fact, I am sure you can come up with your own creative ideas to include these veggies in your daily diet. If getting your kids to eat these veggies is an issue, you could ask them to chip in with their ideas, too! I am sure you will come up with a zillion ideas to improve your everyday meals and make them more nutritious.




Pin it for later!





Published by shilpagupte

Do you know the secret to living a happy life? Eat. Pray. Love. Or, watch what you eat, wish well for all and fill your heart with love! That's precisely what I try to do through my blogs: 'Metanoia', the wellness blogazine, and 'Fictionista', my blog for fiction and non-fiction. Welcome to my virtual homes!

18 thoughts on “Have you had your daily dose of antioxidants?

  1. This is so appetising! I like both versions, hot and cold that you’ve listed. And look at you, professional chef! With all the ingredients and nutritional information 😊 I’ve made a version of these without beetroot. Will try with beetroot next time. Oh and I see you’ve used excerpt for the post? Nice!

    Liked by 1 person

  2. Oh, I love this one! I wasn’t all that big on cooking earlier. But with a middle-schooler in tow, I am learning to make every morsel healthy. I am definitely going to try this soup and I am sure I am going to love it 🙂

    Liked by 1 person

  3. This is a combination I have not tried. We haven’t grown beets in our garden in a couple of years. Are you able to get yellow beets or the Italian style beets that have red and white rings in them? Those are my favorite – less earthy tasting than red beets, although many do like the earthy taste of what you call beetroot and I call beet….

    Liked by 1 person

  4. Ooh that looks yummy. I will try it out, both versions. I cannot guarantee that my elder one would taste it because he is not into eating healthy, though lately I’m seeing a change in him. He told me that I should add more proteins in his lunch box. Can you believe that? Will let you know the result once I make the drink and soup. 😀 I want join for flavoursometuesdays but there is too much on my plate right now. Haven’t posted a single one this November. Will join you and Sunita as soon as I’m a bit free. 😀

    Liked by 1 person

    1. Kids do get influenced by their teachers and peer group, Vini. I think his teacher must have taught him about proteins and all, that’s why he must have said it. But, good for you! Just grab the chance, I say!
      Yeah, do try it out and let me know.

      You are most welcome to join us for flavoursometuesdays, Vini. Let me know whenever you find the time.
      Thank you, sweetie! ❤


  5. I love tomato, beetroot and carrot soup. It is a favourite at my home especially in winters and I make it just like how you’ve mentioned. 🙂 The juice I’ve not tried. Lovely reading both the recipes.

    Liked by 1 person

    1. I had read this recipe on your blog some time ago, Rachna, and was reminded of my own which I have been making since long time now. Learnt it from mum and decided to change the method to make it into a juice, too. 🙂


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