Beetroot may not be the first ingredient that comes to mind when it comes to making a smoothie. But why shouldn’t it be?

Beetroots are loaded with goodness; they have heaps of phytoprotectants (chemical that have no specific nutritional value but are related to countless health benefits) including betaine, which could lower the risk of liver disease. It could also lower blood pressure and could be beneficial against heart disease.

Eating beetroots could also have benefits when it comes to exercise. There is a building body of evidence that suggests that eating beetroots before exercise can make you last longer and be able to go at higher intensities for longer.

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One of the reasons for this is the amount of nitrate that is in the beetroot. Increased nitrate levels have been shown to decrease the oxygen cost of exercise. One way to think of this is the fuel efficiency of a car. If a car has a better fuel efficiency, it can last longer on a tank full of fuel.

The same basic principle applies here; if the same amount of exercise at the same intensity costs less O2 (that is the fuel for aerobic exercise) than before, then there is more O2 left over to be able to use. This could be either being able to go further than before or be able to go at a slightly higher intensity.

The reason why this happens is not fully understood but some studies have suggested a higher mitochondrial (the part of the muscle cell that creates energy) efficiency.

Regardless of the science that goes behind beetroots, it should be clear by now that if you are not eating them on a regular basis, you probably should be!!

Below are 3 delicious recipes for beetroot smoothies for you to try this autumn

All recipes are enough for one serving.

Chocolate Beetroot Smoothie

Yep, it is possible to have all the goodness of beetroots AND have some chocolaty flavour!

The trick is that actual chocolate in the form that we’re all used to is not used for this smoothie. Cacao power is used instead and is basically chocolate before fat and sugar get ploughed into it, and is packed full with anti-oxidants.

Ingredients
Half a beetroot
1.5 tablespoons of cacao powder (if you don’t have cacao power, cocoa will do)
150mls of almond milk (if you want extra choc flavour, use chocolate almond milk)

Method
1. Chop the beetroot into pretty small chunks, then steam until they are soft to stab with a fork (boiling is possible however you will lose a fair portion of the nutrients).
2. Freeze the chunks of beetroot until they are hard and cold
3. Put everything else into a blender or smoothie maker, add the frozen beetroot then blend!

beetroot smoothie recipes2

Orange, pomegranate and beetroot smoothie

As well as the nutrients from the beetroot, we add more goodness from the orange and pomegranate (which is commonly referred to as a superfood).

Ingredients
100ml pomegranate juice
100ml orange juice (not from concentrate)
1 beetroot

Method
1. Chop the beetroot into pretty small chunks, then steam until they are soft to stab with a fork (boiling is possible however you will lose a fair portion of the nutrients).
2. Freeze the chunks of beetroot until they are hard and cold
3. Put everything else into a blender or smoothie maker, add the frozen beetroot then blend
4. Pour over ice and drink straight away

Beetroot, pineapple and apple smoothie

This smoothie looks just like red wine, tastes great and you don’t even need a smoothie maker or a blender to make it!

Ingredients
1 raw organic beetroot
125mls pineapple juice (preferably not from concentrate)
1 apple

Method:
1. Squeeze and juice both the beetroot and the apple
2. Add the pineapple juice
3. Pour over ice and enjoy!

Check out more Smoothie recipes that promote great health, boost metabolism, and help you shed pounds!

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