Favorite Beet Smoothie Recipes and How to Prepare Beet Root
Beets are one of the most underrated and under-utilized vegetables. Many people know about the benefits of kale or fresh spinach which are commonly used in smoothie, but what aboout about beets?
It’s easy to pass by this amazing vegetable in the grocery store since it’s not the easiest thing to imagine putting them into a smoothie. However, hidden within these deep magenta vegetables are some of the most unique and beneficial nutrients which make beets a true superfood.
Read on to find out about the many benefits of beets and get some of our favorite beet smoothie recipes.
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Benefits of Beets
Beets belong to the classification of the chenopod family, which also includes other extremely healthy foods such as chard, spinach, and quinoa.
They contain a unique nutrient called betaine. It helps protects cells, proteins, and enzymes from environmental stress, making beets an antioxidant. The betalin pigment in beets supports your body’s internal detoxification process, so that toxins can then be expelled through the kidneys. They are a natural body purifier.
Beets are good for your blood. They have naturally occurring nitrates, which are different from the cancer-causing nitrates found in foods like bacon. These natural nitrates convert into nitric oxide in the body, which helps relax blood vessels, improve blood flow, and lower blood pressure.
Phytonutrients give beets their deep crimson color. Research has shown that beetroot extract can reduce multi-organ tumor formations. It’s currently being used in further studies when treating other types of cancers.
Beets supply you with 6% of your daily recommended value for Vitamin C, 266 mg of potassium, 4% of your DRV for manganese, and 5% of your DRV of the B vitamin folate.
Oh, and if you’re concerned about calories, then try beets as part of your diet. A 2” beet contains 35 calories, 0.2 grams of fat, 6 grams of sugar, 2.3 grams of fiber, and 8 grams of carbohydrates. There are three main varieties that are well-known, including the common red beet, sugar beet, and yellow beet.
The beet’s beautiful and naturally occurring red color makes it a striking addition to your smoothies.
How to Prepare Beets for Smoothies
A beetroot shake, or beet powder smoothie, is such a delicious way to eat your beets. There are three beet preparations to get them ready to add to your smoothies.
You can serve them raw, cook them, or add specially bought beetroot powder. Let’s see how to prepare each one.
Purchase raw beets with their stems and leaves still attached. With a sharp knife, detach the beet from its stem. Set the stems aside. Wash beets thoroughly to remove any dirt or debris since they are root vegetables. You can use your hands or a vegetable brush. Slice off the pointed end.
Using a vegetable peeler, peel the beets completely. Wear gloves to prevent your hands from being stained by the red color.
After peeling, use a fork to stabilize the round beet on your cutting board. With a chef’s knife in your other hand, slice the entire beet in half. Then, take each half and slice it up thinly, just like an onion. Set the beet slices in a bowl. They’re ready to add to your juicer or blender for smoothies.
Follow the directions above to cut off the stems and wash them thoroughly. Place the beets in a medium saucepan filled with enough water to cover them. Turn the burner onto high heat and bring the beets to a boil. Once boiling, turn the burner down to medium heat and place a lid on the saucepan. Cook for 20 minutes.
Place a large colander over a bowl or saucepan. Drain the beets into the colander, reserving the cooking liquid; that has nutrients in it, too. Put on gloves to protect your hands from staining.
Under cool water, use your fingers to peel the skin away. You can use paper towels to do this, too. Then, slice off the ends. You can slice them thinly, like above, or quarter them.
Demonstration of how to cook beet root :
Beet powder is made from ground powdered and extracted beetroot and sometimes mixed with other vitamins and supplements. You can purchase it from suppliers online or at a health food store. (Here is a popular beet root powder that is 100% pure beetroot.)
Beet Smoothie Recipes
Now that you have your beet powder, your prepared raw beets, or your cooked beets, let’s add this nutritious vegetable to smoothies.
If you have a high-speed, powerful blender like a Vitamix then you can add raw beets to the blender. Side note – Only high-powered blenders can typically handle raw beets.
If you’re unsure or have a regular blender, then follow the cooking method above to boil the beets. Let them cool down completely before adding to smoothies.
1. Beet and Banana Smoothie
This simple smoothie is delicious and creamy with the combination of beets and bananas.
- 1 sliced raw beet
- ½ banana
- 8 ounces coconut water (substitute with coconut milk for more thickness and nutrition)
- 1 teaspoon sliced almonds
2. Beet Berry Smoothie
This nutrient packed beet smoothie from Nutriliving is mixed with sweet berries, healthy spinach, and mint for fresh breath. Prepare the raw sliced beet, and you’re ready to go.
- ½ small raw sliced beet
- 2 cups spinach
- 1 cup frozen berries (blackberries or blueberries)
- 2 tablespoons fresh lime juice
- 5 fresh mint leaves
- 1 tablespoon chia seeds
- 1 teaspoon honey or maple syrup
- ¼ teaspoon sea salt
- 1 ½ cups unsweetened vanilla almond milk
- 3 ice cubes
3. Raw Beet Juice Smoothie
Slice them up to make it easier on your blender. This is simple, refreshing raw beet smoothie with a citrus taste.
- 2 sliced raw beets
- 2 peeled oranges
- The juice from ½ a lemon
- 1 cup pulp-free orange juice
- 1 cup ice
4. Beet Cleanse Smoothie
Beets are an excellent detoxing veggie, since they purify the blood and help you excrete toxins. This smoothie is also packed with nutrients.
- 1/3 cup sliced raw beet
- 1 cup coconut water
- 1 cup frozen strawberries
- ¼ cup avocado
- 1 tablespoon fresh lemon juice
- 1 large sweet apple, peeled and chopped into 1” pieces
- 3-5 ice cubes
Red beets can be a little messy to prepare but they are a true natural super food and should definitely be a part of your diet.
Red beets have an “earthy” taste so they are perfect in smoothies mixed with sweet fruits to hide the taste. Although, many people really like the natural taste of beets.
All of the recipes above will work with a personal blender but make sure you have a strong enough blender if you are going to blend raw beets. Otherwise, just cook the beets first before blending.
WebMD: The Truth About Beet Juice https://www.webmd.com/food-recipes/features/truth-about-beetroot-juice
Medical News Today: What are benefits of beetroot? https://www.medicalnewstoday.com/articles/277432.php