Oct 28, 2020
Un-beet-lievable Fall Beet Smoothie Bowl
An unexpectedly delicious smoothie bowl you'll want to eat all year long. Not a beet fan? We promise, you won't be disappointed.
Ready to get healthy?
It’s that time of year again: root vegetable season! You’re going to want to run to your local farmers market or grocery store and stock up because we have a delectable smoothie recipe for you that will help you stay healthy during this flu / coronavirus season the (and beyond!) It's star constituent? Beets.
First, let me say that I am typically not a fan of beets –– but they offer so many health benefits, so I decided to try and find a way to mask their earthy flavor as best as possible...and I finally nailed it!
I found that roasting and combining beets with assorted berries, roasted sweet potatoes, kefir, cinnamon and cardamom, broccoli (no, you can’t taste that either!), cherries, almond butter, and topping with granola and local honey is the absolute perfect combination for a decadent meal (or dessert!). Check out the benefits of the four key ingredients below and then decide whether or not you want to give it a try ;)
In this smoothie bowl, you’ll use the beet in its entirety (stem, leaves, and actual beet itself.) Preparing and eating foods in their entirety provides extra nutrients and helps to reduce food waste.
Beets are packed with vitamins and minerals, plant compounds, and fiber. In particular, beets are a great source of folate (aka vitamin B9), betanin, fiber, and inorganic nitrates. All of which are crucial ingredients for healthy cell growth and function, preventing DNA damage, protecting our digestive tracts, and supporting healthy blood pressure, respectively.
Sweet potatoes are very rich in soluble and insoluble fibers and carotenoids (beta-carotene and anthocyanin). Fiber plays a major role in maintaining bowel health and is thought to also reduce the risk of developing colon cancer. Fiber also serves as a “prebiotic”, feeding the healthy bacteria in your gut to maintain a healthy microbiome.
When choosing sweet potatoes, you should pick ones that have vibrant coloring, especially of the orange and purple varieties. Orange sweet potatoes are rich in beta-carotene which is converted into Vitamin A in the body to promote and protect eye health. Anthocyanin is found in purple sweet potatoes and has been shown to protect against cancer and may also promote cognitive function. Always remember to leave the skin for maximum nutrient goodness!
Preparing and eating foods in their entirety provides extra nutrients and helps to reduce food waste.
Broccoli is indeed rich in vitamins and minerals, but its star constituent is called sulforaphane. Sulforaphane may help to ward off cancer and general inflammation in addition to acting as an aid to your liver during detoxification processes. Broccoli is also particularly rich in a compound called kaempferol, another antioxidant that may reduce the risk of developing certain types of cancer.
Kefir is a fermented drink that is made by adding kefir grains (not actual grain, rather a specific culture of bacteria) to milk, usually from cows or goats. While it tastes a lot like yogurt, kefir has been shown to be a more potent source of gut-friendly probiotics with a wider range of diversity when compared to yogurt. Kefir is also rich in calcium and Vitamin K2 which promotes healthy bones and calcium metabolism. The best news? Kefir is low in lactose and is usually well-tolerated by people with lactose intolerance.
Un-beet-lievable Fall Smoothie Bowl
Yields 1-2 Servings
For the Smoothie
- 1/2 Cup Coconut Water
- 1/2 Cup Kefir
- 3/4 Cup Mixed Berry Blend
- 1 oz. Roasted Beets (cubed)
- 1/4 cup Broccoli
- 2 oz. Roasted Sweet Potatoes (cubed)
- 1-2 Beet Stems
- 2 each, Strawberries and Cherries
- 1 TBSP Almond Butter
- Pinch of Cinnamon & Cardamom
- 1 handful of Spinach (or more!)
- 3-4 Beet Leaves
- 1 TBSP Flax Oil (optional)
- Protein Powder (optional)
For the Toppings
- Drizzle of Honey
- 1/4 Cup Granola (I prefer Purely Elizabeth!)
- Frozen fruit of your choice (blueberries are my fav!)
1. PREP WORK
Preheat oven to 400. While the oven is preheating, wash and cube your sweet potatoes and beets. Remove both the stems and the leaves from the beets and set aside. (I usually do about 2 bunches of beets and 6-8 sweet potatoes; this should last you anywhere from 2-3 months, so you'll only need to do this step every once in a while!)
2. BAKE & FREEZE
Store the beet stems and leaves and bake the sweet potatoes and beets on a baking sheet lined with parchment paper for 20 minutes. Remove, let cool, and place the entire baking sheet in your freezer*. Once frozen, remove from baking sheet and store in your choice of tupperware (glassware or reusable bags recommended!)
3. MAKING THE SMOOTHIE
Adding in all the liquid first, throw all of the ingredients into your blender. Blend until smooth.
4. ADD YOUR TOPPINGS & ENJOY
Place your smoothie in a bowl, add your toppings, and enjoy your healthy masterpiece!
*It's very important to freeze the veggies on the baking sheet or even just flat on the parchment paper. If you skip this step and throw them all together, they will be very hard to separate when you want to use them!
Written by Kara Montgomery
Kara believes the small choices of what we expose ourselves to on a day-to-day basis have a profound impact on our overall health. As a published neurotoxicology researcher, Kara has participated in studies that examined the link between pesticides and Parkinson’s disease, which have garnered around $1 million in NIH funding. With this knowledge, Kara takes a critical eye to the products and habits all of us engage with on a regular basis. She holds a BS in Neuroscience from King University.