Beet, Berry & Oat Smoothie

Description

This vibrant and nutrient-packed smoothie blends earthy beets, sweet mixed berries, and hearty oats into a creamy, satisfying drink. It’s naturally sweetened with fruit, balanced with yogurt or milk, and rich in fiber, vitamins, and antioxidants. Perfect for breakfast, a post-workout boost, or a refreshing snack, this smoothie fuels your body with long-lasting energy and supports heart and digestive health.

Ingredients for Beet, Berry & Oat Smoothie

• 1 small beet (cooked or raw, peeled and chopped)

• 1 cup mixed berries (fresh or frozen – blueberries, strawberries, raspberries, or blackberries)

• ¼ cup rolled oats

• ½ cup Greek yogurt (or dairy-free alternative)

• 1 cup milk (dairy or plant-based, like almond, oat, or soy)

• 1 tbsp honey or maple syrup (optional, for sweetness)

• 1 tsp chia seeds or flax seeds (optional, for extra nutrition)

• Ice cubes (if using fresh berries)

Instructions

1. If using raw beet, peel and chop it into small chunks. (Cooked beets make the smoothie sweeter and milder.)

2. Add the beet, mixed berries, rolled oats, yogurt, and milk into a blender.

3. Blend on high until smooth and creamy.

4. Taste and add honey/maple syrup if desired for extra sweetness.

5. Pour into a glass, top with chia seeds or oats for garnish, and enjoy immediately.

Notes

• If you don’t like the strong earthy flavor of raw beets, lightly steam or roast them before blending.

• Use frozen berries for a thicker, colder smoothie.

• Oats make the smoothie more filling—perfect for breakfast.

• You can add a scoop of protein powder for an extra boost.

Tips

• Pre-cook and freeze beets in small portions for quick smoothie prep.

• Soak oats in milk for 5 minutes before blending for an even smoother texture.

• Add a squeeze of lemon juice to brighten flavors.

• To make it vegan, use dairy-free yogurt and plant-based milk.

Servings

• Makes 2 servings (about 2 cups each).

Nutritional Info (per serving, approx.)

• Calories: 220

• Protein: 8g

• Carbohydrates: 42g

• Fiber: 8g

• Sugars: 20g (natural from fruit)

• Fat: 4g

• Vitamin C: 50% DV

• Folate: 30% DV

• Iron: 10% DV

Benefits

• Beets: Rich in nitrates, support healthy blood pressure and stamina.

• Berries: High in antioxidants, vitamin C, and fiber, great for skin and immunity.

• Oats: Provide slow-digesting carbs and fiber for lasting energy.

• Yogurt: Adds probiotics for gut health and protein for satiety.

Q & A

Q: Can I make this smoothie ahead of time?
A: Yes! Store in an airtight jar in the fridge for up to 24 hours. Shake or stir before drinking.

Q: Do I need to cook the beets first?
A: No, but cooking reduces the earthy flavor and makes them easier to blend.

Q: Can I use steel-cut oats instead of rolled oats?
A: It’s best to use rolled oats. Steel-cut oats are too hard unless soaked or cooked first.

Q: Can I freeze this smoothie?
A: Yes, pour into freezer-safe jars and thaw in the fridge overnight before drinking.

Q: Is this good for weight loss?
A: Yes, it’s filling, nutrient-dense, and high in fiber, making it a great healthy option for weight management.