Beet greens are in the same plant family as chard and spinach. They make a great rotation for cruciferous greens like kale or bok choy.

Beet Greens Nutrition and Health Benefits

Two cups of chopped beet greens (our recommend “smoothie dose”) contains about 17 calories and almost two grams of protein. Two cups provide up to 160% RDA of vitamin A (as beta-carotene), 25% RDA of vitamin C, 253% RDA of vitamin K and 8% RDA of vitamin E. They also contain small amounts of all B-vitamins (except for B12).

When it comes to minerals, two cups of beet greens provide 89 milligrams of calcium (9% RDA), 2 milligrams of iron, 16% RDA of copper, 13% RDA each of magnesium and manganese, 12% RDA of potassium and 11% RDA of sodium.

Like most fruits and vegetables, beet greens contains all essential amino acids. They are particularly high in the essential amino acid, tryptophan, containing about 10% RDA. Tryptophan can be used by the body to produce the neurotransmitter, serotonin, which regulates mood and sleep cycles in humans. Getting adequate tryptophan in the diet might prevent mood imbalances and promote healthy sleep cycles.

How To Use Beet Greens In A Smoothie

Beet greens have a mild flavor that is easily masked with fruit in a green smoothie. It tastes somewhat like spinach and chard, although it is closer to spinach in flavor. I prefer it to chard. You can use it interchangeably with spinach in smoothie recipes.

The neat thing about beet greens is that you can use both the greens and the root (the beet) in your smoothies. Generally, I only use up to one half of a raw beet in a green smoothie. Making a smoothie with too much beet and beet greens might produce an “earthy” flavor.

How To Select And Store Beet Greens

Select beet greens that have a dark, green color and fresh-looking beet roots attached. Avoid any that are wilted or yellowing.

I keep all my leafy greens in clear plastic tubs in the refrigerator (or use your vegetable crisper drawer). Add a strip of paper towel or a dry cloth to absorb excess moisture and condensation. Beet greens are easily susceptible to wilting so eat them up within 3-5 days, depending the moisture level. Never leave leafy greens in plastic produce bags as they will go bad very quickly.

As with any leafy green, choose organic whenever possible. Beet greens are typically sold with the beets still attached.

Beet Greens Smoothie Recipes

Any recipe on Incredible Smoothies will taste great with beet greens instead of spinach.

Try these recipes:

Apple-Strawberry Beet Greens Smoothie
1 large apple, cored
1 medium banana, peeled
1 cup whole strawberries
2 cups beet greens, chopped
4-6 ounces of water

Calories: 263 | Fat: 1.2g (grams) | Protein: 4.4g | Carbs: 66.4g | Calcium: 13% | Iron: 3.1mg (milligrams) | Vitamin A: 167% | Vitamin C: 140%

Papaya-Citrus
1 cup papaya, cubed
1 orange (or two small tangerines)
1/2 cup pineapple, cubed
2 cups beet greens, chopped
1 stalk of celery
4-6 ounces of water

Calories: 188 | Fat: 0.7g (grams) | Protein: 4.5g | Carbs: 46.6g | Calcium: 21% | Iron: 2.6mg (milligrams) | Vitamin A: 230% | Vitamin C: 259%

Browse more green smoothie recipes using beet greens.

This recipe is low in fat provided you divide up the cream sauce over four cups of fruit. If you’d like to completely eliminate the overt fats (macadamia nuts) in this recipe, simply use an extra banana in the cream sauce and only add 1/3 cup water.

This recipe makes 4 servings. Keep leftovers in the refrigerator.

Ingredients:

1/4 cup macadamia nuts
4 soaked dates (soak for about 20 minutes)
1 medium organic ripe banana
1 cup filtered water
4 cups chopped organic strawberries (or other berry/fruit)

Directions:

In a food processor mix the nuts, dates, water and banana using the “S” blade until creamy. You might have to add a little more water depending on your preference for thickness.

Next chop the strawberries and dive them up into 4 cups. Pour the cream over strawberries and enjoy! For an interesting twist to the cream sauce, blend in some grated vanilla bean or add a tablespoon of raw cacao.

Ingredients:

• 1 ripe banana, peeled
• 1 tablespoon carob powder *
• 1 tablespoon cinnamon
• 1 teaspoon cacao powder *
• 2 medjool dates (soaked and pitted)
• 1 teaspoon filtered water

* If you are only using carob powder, use two tablespoons. If you are only using cacao, start with two to three teaspoons and add more to taste.

Directions:

Soak the dates for about 20 minutes or until soft. In a food processor blend all the ingredients until creamy. Enjoy!

Browse more raw food diet recipes.

Strawberry Nutrition and Health Benefits

Strawberries are high in vitamin C, antioxidants and manganese. They are also good sources of potassium, folate, riboflavin, vitamin B5, vitamin B6, vitamin K, omega-3 fatty acid, magnesium and copper. The nutrients in strawberries help protect against rheumatoid arthritis and have anti-cancer and anti-inflammatory properties. Strawberries are also good for your eyes as they help prevent age-related vision problems.

Smoothie Recipes

Strawberry-Pear Smoothie
1 cup whole strawberries
2 pears
2 cups fresh baby spinach (or other leafy green)
1 whole carrot
1/2 – 1 cup water

Calories: 278 | Fat: 1g (gram) | Protein: 4.9g | Carbs: 72.4g | Calcium: 14% | Vitamin A: 255% | Vitamin C: 212%

Straw-Berry Blast Smoothie
½ cup whole strawberries
½ cup blueberries
½ cup raspberries
1 whole banana
2 cups fresh baby spinach (or other leafy green)
1 whole carrot
1/2 – 1 cup water

Calories: 257 | Fat: 1.4g (grams) | Protein: 6g | Carbs: 64.4g | Calcium: 14% | Vitamin A: 257% | Vitamin C: 176%

Strawberry-Watermelon Smoothie
1 cup whole strawberries
2 cups watermelon
2 cups fresh baby spinach (or other leafy green)
½ vine tomato
1/2 cup water if needed

Calories: 162 | Fat: 0.5g (grams) | Protein: 4.6g | Carbs: 28.7g | Calcium: 12% | Vitamin A: 105% | Vitamin C: 226%

Strawberry-Peach Smoothie
1 cup whole strawberries
2 peaches
2 cups fresh baby spinach (or other leafy green)
1/2 – 1 cup water

Calories: 132 | Fat: 0.8g (grams) | Protein: 4.8g | Carbs: 32.7g | Calcium: 12% | Vitamin A: 92% | Vitamin C: 203%

Strawberry-Grape Smoothie
1 cup whole strawberries
1 cup red grapes
1 pear
2 cups fresh baby spinach (or other leafy green)
1 whole carrot
1/2 cup water if needed

Calories: 292 | Fat: 1.1g (grams) | Protein: 4.5g | Carbs: 75.7g | Calcium: 15% | Vitamin A: 256% | Vitamin C: 229%

Browse even more strawberry smoothie recipes!

How To Select Strawberries

Purchase strawberries that are in season. They should be bright red and fragrant. Check the container closely to ensure there are no bad, leaking or moldy strawberries which might spoil the others before you an eat them.

Strawberries rank 80 out of 100 for pesticide residue according to research conducted by the Environmental Working Group. Whenever possible, organic strawberries should be purchased.

See Also: Blueberry Smoothies, Raspberries Smoothies.