Have you ever considered using beets in your green smoothies? No, I’m not talking about beet greens. I’m talking about the hard root part!
How To Use Beets In A Green Smoothie Recipe
Beets have an earthy flavor that blends well with strawberries, pineapple and bananas. You probably don’t want a beet-flavored smoothie, but if you blend it with sweet fruit and use mild greens, you’ll get a delicious green smoothie with a wonderful purplish color and an excellent source of folate.
Avoid using bitter greens like dandelion and kale in smoothies that contain beet. Instead, blend beets with escarole, butterhead or romaine lettuces, or use fresh baby spinach.
Beet Nutrition and Health Benefits
Beets are particularly rich in folate. One 2-inch diameter beet contains up to 22% RDA of folate. Beets are also a great source of copper, iron, magnesium, manganese, phosphorus and potassium. A small beet provides 35 calories and 1 gram of protein.
Beets have been used for centuries in folk medicine. The pigment in red beets, betanin, is said to have antioxidant properties.
Beet Smoothie Recipes
1 small beet root, peeled and chopped
1/2 cup frozen blueberries
1 cup strawberries
1 small orange, peeled and deseeded
8 ounces homemade almond milk
Calories: 220 | Fat: 3g (grams) | Protein: 5g | Carbs: 46g | Calcium: 9% | Vitamin A: 31% | Vitamin C: 192%
Grape-Root Tea Smoothie
1 medium carrot, peeled and chopped
1 small beet, peeled and chopped
1 cup red grapes
1 clementine, peeled and deseeded
1 teaspoon freshly grated ginger root
8 ounces green tea, chilled
Calories: 200 | Fat: 1g (grams) | Protein: 4g | Carbs: 50g | Calcium: 6% | Vitamin A: 344% | Vitamin C: 67%
1 medium banana, peeled
1 large apple, cored and peeled
4 ounces fresh beet juice
Calories: 245 | Fat: 1g (grams) | Protein: 3g | Carbs: 63g | Calcium: 9% | Vitamin A: 31% | Vitamin C: 335%
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How To Select And Store Beets
Choose beets that are firm and free from holes, cracks or other blemishes that go deep into the beet. Avoid shriveled beets. If you purchase beets with the greens attached, you can also use the greens in smoothies, although I don’t recommend using them in the same recipe. Otherwise, you might get too much of an earthy flavor.
I highly recommend that you only purchase organic beets as root vegetables may contain higher amounts of pesticide residues.
If you purchase beet juice, avoid products that contain added sugars or preservatives.
I store my beets in the refrigerator until I am ready to use them.
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Tracy Russell is the creator of the Green Smoothie Weight Loss Program, the 30-Day Whole Foods Challenge and founder of Incredible Smoothies. She is passionate about helping people improve their health with green smoothies and a whole foods lifestyle.