Quick Answers
Yes, you can absolutely make smoothies with raw beets! Beets blend up nicely and add great nutrition and color to smoothies. Some tips:
– Choose fresh, firm beets without blemishes. Remove greens and rinse well.
– Peel beets before blending for a smoother texture.
– Start with 1 small or 1/2 large beet per smoothie until you know how much you like the flavor.
– Blend beets with fruits like berries, citrus, pineapple, apples. These complement the earthy flavor.
– Add leafy greens like spinach or kale. Their flavors pair well with beets.
– Add plant-based milk or yogurt for creaminess.
– Sweeten to taste with honey, dates, maple syrup or stevia if needed.
– Fill your blender only half full for the smoothest results.
– Store beet smoothies in an airtight container and drink within 24 hours for best quality.
– Rinse your blender well after to avoid staining from beet juice.
So in short, yes you can definitely put raw beets in smoothies! Give it a try and have fun experimenting with flavor combinations.
Nutritional Benefits of Beets
Beets provide many excellent nutrients and health benefits, making them a nutritious addition to smoothies. Here are some of the top nutrients found in raw beets:
Vitamins and Minerals
– Vitamin C: Important for immune function and antioxidant protection. 1 cup raw beets provides over 6mg vitamin C.
– Folate: Crucial for cell growth and replication. 1 cup raw beets supplies over 130μg of folate.
– Manganese: A trace mineral that supports bone health and metabolism. You get about 0.5mg manganese in 1 cup raw beets.
– Potassium: Vital for heart health, fluid balance and nerve transmission. There’s over 500mg potassium in 1 cup raw beets.
Phytonutrients
– Betalains: Antioxidant and anti-inflammatory phytonutrients that give beets their rich color.
– Betaine: A unique phytonutrient in beets that supports liver and cellular health.
– Carotenoids: Powerful antioxidants like beta-carotene found in orange beets.
Benefits and Conditions Supported
Research shows that the nutrients and phytonutrients in beets may help:
– Lower blood pressure
– Improve exercise performance
– Support detoxification
– Reduce inflammation
– Boost immunity
– Fight oxidative stress and cancer
– Support heart health
– Aid digestion
– Build red blood cells
This makes beets an excellent addition to smoothies for overall wellness. Blending them raw retains all their beneficial nutrients.
Choosing and Preparing Raw Beets for Smoothies
Picking out fresh, high-quality raw beets ensures your smoothies will be nutritious and have an appealing color and flavor. Follow these tips:
Selecting Fresh Raw Beets
– Choose smooth, firm, round beets without bruises or blemishes. Avoid soft or wrinkled beets.
– Pay attention to the color. Deep red beets tend to be sweeter. Golden and candy cane beets have a milder flavor.
– Pick small to medium sized beets, around 2-3 inches in diameter, for the best texture. Larger beets may be fibrous.
– Buy beets with their green tops still attached for freshness. The greens are edible too!
Storing Raw Beets
– Cut off the beet tops, leaving about 1 inch of stem. Don’t discard – the greens can be eaten!
– Leave the skin on and store unwashed beets in a plastic bag in the refrigerator for up to 2 weeks.
– Do not freeze raw beets, as this causes texture changes. Cooked beets can be frozen.
Preparing Beets for Smoothies
– Wash beets just before using. Scrub with a vegetable brush under running water.
– Trim off the ends and any remaining stem/leaves. Peel with a vegetable peeler or knife. Wear gloves to avoid staining hands.
– Chop peeled beets into quarters or smaller pieces for easier blending.
– For softer textured smoothies, steam beets for 15-20 minutes until just fork tender before adding to the blender.
Delicious Raw Beet Smoothie Recipes
Blending raw beets into smoothies is simple and adds great nutrition. Here are some tasty recipe ideas:
Berry Beet Smoothie
| 1 small raw beet, peeled and chopped |
| 1 cup strawberries |
| 1 banana |
| 1 cup milk of choice |
| 1/2 cup Greek yogurt |
| 2-3 ice cubes |
Beet Apple Carrot Smoothie
| 1 medium raw beet, peeled and chopped |
| 1 apple, cored and chopped |
| 2 carrots, chopped |
| 1 cup orange juice |
| 1 tbsp honey |
| 1/4 tsp cinnamon |
| 1 cup ice |
Tropical Beet Smoothie
| 1/2 small raw beet, peeled and chopped |
| 1/2 cup pineapple chunks |
| 1/2 banana |
| 1/4 cup mango chunks |
| 1/4 cup coconut water |
| 1 tsp lime juice |
| 1/4 cup ice |
Green Beet Smoothie
| 1/2 small raw beet, peeled and chopped |
| Handful of spinach |
| 1/2 banana |
| 1/4 avocado |
| 1 cup nut milk |
| 1 tbsp almond butter |
| 1-2 ice cubes |
Feel free to get creative and substitute your favorite fruits, veggies, nuts and milk or yogurt in these beet smoothie recipes!
Tips for Making Beet Smoothies
Here are some handy tips for blending up smoothies with raw beets:
– Start with a small amount of beets, like 1/4 to 1/2 cup chopped, until you know how much you like the flavor.
– Peel beets before adding to smoothies for the smoothest texture. The skins can be fibrous when blended.
– Mix and match fruits like pineapple, oranges, apples, strawberries to balance out the earthy taste of beets.
– Lime, ginger, cocoa and vanilla extract help complement the flavor of beets.
– Leafy greens like baby spinach give color and nutrition without strong flavors.
– Chill all smoothie ingredients before blending for thicker texture. Add ice as needed.
– Use a high speed blender for the creamiest results. Blend on high for 1-2 minutes.
– Store in an airtight container and drink beet smoothies within 24 hours for best taste and nutrition.
– Rinse the blender container immediately after use to avoid staining.
Potential Concerns with Raw Beets
Beets are very healthy, but a few things to keep in mind:
Nitrates
– Beets contain nitrates, which convert to nitrites in the body. Nitrites can form nitrosamines, which are carcinogenic in large amounts.
– Not a concern for most people eating a balanced diet. Avoid feeding young infants beet smoothies.
– Try celery powder instead of raw beets for kids under 3 due to nitrate content.
Oxalates
– Beets contain moderate amounts of oxalates, which can contribute to kidney stones in prone individuals.
– Okay in moderation for most people. Limit to 1/4 – 1/2 beet per day if you’ve had kidney stones.
Sugar Content
– Beets do contain natural sugar. About 5g sugar in 1 small beet.
– Not a concern for most healthy adults. Limit intake for diabetics or those on a low sugar diet.
Color Change
– Beets can temporarily turn your urine and stool pink or reddish. This is harmless, but can be alarming if you aren’t expecting it!
So be adventurous, but start small with beets. They liven up smoothies nicely with great nutrition and color.
Frequently Asked Questions
Here are answers to some common questions about making smoothies with raw beets:
Do you have to cook beets before putting them in smoothies?
No, you don’t have to cook raw beets before adding them to smoothies. Beets blend up just fine raw. Cooking them first does soften them up for a silkier texture.
Do beet smoothies stain or discolor the blender?
Yes, raw beets can potentially stain lighter colored blenders pink due to their pigments. Always rinse the blender well after use.
Can I freeze leftover beet smoothies?
It’s best to avoid freezing blended beet smoothies. The texture and color degrades with freezing and thawing. Store in the fridge and drink within 24 hours.
Do I have to peel beets before putting in smoothies?
Peeling is recommended but not strictly necessary. Leaving the skin on creates a slightly more fibrous texture.
What is the best blender for smoothies with beets?
A high speed blender like a Vitamix or Ninja provides the best results. The high RPMs produce very smooth beet smoothies without fibre pieces.
What kind of milk works best with beet smoothies?
Nut milks like almond, coconut or oat work well and pair nicely with the earthy flavor of beets. Dairy milk or yogurt also complements them well.
Can I use canned beets instead of fresh raw beets?
Yes, canned beets work fine but may have a softer texture. Look for low sodium options. Drain and rinse before blending.
Conclusion
Raw beets are an amazing addition to smoothies. They blend up smoothly with minimal prep needed. Beets offer a wide range of vitamins, minerals and antioxidants that support whole body health.
Start with small amounts of peeled, chopped beets until your tastebuds adjust. Combine with fruits, veggies, nuts, milk or yogurt. Blend up beet smoothies in a high speed blender for a delicious nutrient boost!
