Beetroot & Horseradish Spread on Toast

Traditional Chinese Medicine Perspective

In TCM, this vibrant recipe is both Blood-nourishing and Qi-moving, helping to support vitality and balance through colour, warmth and flavour. Beetroot enriches and nourishes the Blood, promoting healthy circulation and grounding energy. Horseradish adds gentle heat to invigorate movement and dispel stagnation, while egg replenishes Yin and nourishes Essence to restore strength. The fresh rocket supports the Liver and aids digestion, bringing a light, refreshing balance to the dish.

Together, these ingredients harmonise warmth and nourishment which are ideal for times of low energy, recovery or seasonal transition. Served on toasted bread and finished with a sprinkle of black pepper and sea salt, this meal gently awakens the senses and supports the body’s natural flow of energy.

NRQi Studio recipe ingredient for Beetroot and Horseradish Spread on Toast

You’ll Need

  • 1-2 slices of wholegrain sourdough or rye bread, toasted

  • 2–3 tbsp beetroot and horseradish spread (store-bought or homemade)

  • 1–2 hard-boiled eggs, warm and sliced

  • A handful of fresh rocket (arugula)

  • Sea salt and freshly ground black pepper, to taste

    Optional:

    • A sprinkle of toasted seeds (sunflower, pumpkin or sesame) for extra nourishment

NRQi Studio recipe Beetroot and Horseradish Spread on Toast

Instructions

Step 1 – Boil the Eggs

  • Place the eggs in a small pot and cover with cold water, ensuring there’s about 1–2 cm of water above the eggs.

  • Bring the water to a gentle rolling boil, then cover with a lid and reduce the heat to maintain a steady simmer.

  • Simmer for 8 minutes, then remove from the heat.

  • Drain the hot water and refill the pot with cold water to cool the eggs slightly, so they’re comfortable to handle.

  • Peel and slice the eggs while still warm. (An egg slicer makes this quick and easy!)

Step 2 – Toast the Bread & Assemble

  • Toast your bread: choose your favourite type (wholegrain, sourdough, or whatever you enjoy most).

  • Spread a generous layer of beetroot and horseradish spread over the warm toast.

  • Add a handful of fresh rocket (arugula) for a light, peppery balance.

  • Season with a sprinkle of sea salt and freshly ground black pepper.

  • Finish with a scattering of your favourite seeds (toasted if you want the additional nutritional value).

  • Enjoy warm as a vibrant, nourishing meal any time of day.

Serving Suggestions:

  • Great for a healthy lunch!

  • Ideal for breakfast too!

What the Research Says…

Beetroot
Title: “Dietary Nitrate from Beetroot Juice for Hypertension: A Systematic Review”
Journal: Nutrition Metabolism (2017)
Key finding: Beetroot juice rich in nitrates may help reduce systolic and diastolic blood pressure in healthy and hypertensive individuals. PMC
Link: PMC article

Horseradish
Title: “Evaluation of an Aqueous Extract from Horseradish Root (Armoracia rusticana) on Human Immune Cells”
Journal: PLoS One (2017)
Key finding: Horseradish root extract displayed anti-inflammatory activity in human immune cells by regulating COX/LOX pathways and reducing pro-inflammatory markers. PMC
Link: PMC article

TCM Food Benefits

  • Beetroot nourishes the Blood and supports circulation ❤️

  • Horseradish warms the body and moves stagnant Qi 🌶️

  • Egg strengthens Yin and replenishes essence 🥚

  • Rocket aids digestion and supports the Liver 🌿

  • Black pepper boosts warmth and digestive fire 🔥

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