If you have ever scrunched up your nose at the idea of drinking a beet, I am right there with you. Beets are loud.
They stain the cutting board, they taste like damp garden soil, and they show up in recipes with a lot of confidence. This Fresh Beet Smoothie is the one that changed my mind, and it changed my family’s mind too.
The secret is that you do not cook the beets. They go in raw, and you do not even peel them.
Blend them with frozen banana, frozen strawberries, a small piece of fresh ginger, orange juice, and milk of choice, and what comes out is a slushy, hot pink glass that drinks like a fruit smoothie.
Nobody at my table guesses there is a vegetable hiding in there.
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Here is what makes this one work so well:
Raw beets go straight into the blender, so there is no roasting, no steaming, and no waiting around.
Frozen banana and frozen strawberries build the thick, slushy texture you expect from a fruit smoothie.
Fresh ginger balances the earthy note and keeps every sip tasting bright.
It is easy to adapt with a scoop of unflavored collagen peptides or a tablespoon or two of hemp hearts if you want extra protein.
Prep time is about 10 minutes from fridge to glass, and the recipe makes one large serving or two smaller ones. If you are a busy parent trying to get something colorful and genuinely tasty into a weekday morning, this is a very forgiving place to start.
The first time I made it, I stood over the blender waiting for that earthy smell to hit me, and it never really did.
Instead I got a cold, sweet, lightly tangy drink that tasted like strawberries and banana with a little ginger warmth at the end. That is the whole point of this recipe. It does not ask you to love beets. It just gives them one very good hiding place.
Beets have a reputation as a health food, and there is real research behind that reputation. They are naturally high in dietary nitrates, which your body converts into nitric oxide. That process is linked to better blood flow and may help lower blood pressure. So a bright pink drink is quietly doing a little cardiovascular work while you sip it.
If you run, bike, or spend your afternoons chasing kids around a park, the nitrate story gets more interesting. Studies suggest beets may improve performance in running and cycling. The catch is timing.
Dietary nitrate levels appear to peak about 2 to 3 hours after you eat beets, so if you want the athletic benefit, plan to drink your smoothie 2 to 3 hours before you need it.
I learned that the slow way after drinking one ten minutes before a jog and wondering why I felt exactly the same.
The pigments that make beets so dramatic get attention too. Betalains are the compounds behind that deep red color, and one study suggests they might help reduce inflammation and pain associated with osteoarthritis. That is early research rather than a cure, but it is a pleasant bonus for a breakfast you would happily drink anyway.
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Then there is the brain. Nitrates may promote brain health by increasing blood flow to the brain. I am not going to promise you a sharper memory from a smoothie, because that would be silly. What I can promise is that it tastes good, and around here that counts for a lot.
Flavor wise, it genuinely tastes like a strawberry banana smoothie with something interesting happening in the background. My 9 year old drank hers without a single question, which in my house is the highest possible review.
One quick note before we keep going. None of this is medical advice. If you take blood pressure medication or manage a health condition, talk with your doctor before leaning hard on beets.
And if you are wondering whether this belongs in a real weekday routine, it does. There is no cooking, no peeling, and no special equipment beyond a blender. You dump, you blend, you drink, and you get on with your morning.
Beet Smoothie Recipe Ingredients
Six ingredients and one blender. That is the whole list.
1/2 cup fresh beet, chopped. Use it raw and skip the peeling, because everything gets pulverized. Vacuum packed steamed beets from the store also work, though you may want to start with slightly less since the flavor can be more concentrated.
1/2 inch piece fresh ginger, peeled. This is the ingredient that keeps the beets from tasting like soil. Ginger is potent, so if you are new to it, start with a very small piece and build up from there.
1/2 cup orange juice. This brings natural sweetness and a little tartness. Please do not skip it. Without the orange juice, the smoothie tastes flat and bland.
1/2 cup milk of choice, or water. This is your liquid base. Milk adds a bit of protein and creaminess, and water works fine too. Either one is acceptable.
1 frozen banana, cut into pieces. Frozen is the key word here. It gives the smoothie that creamy, ice cream like texture.
1 cup frozen strawberries. Sweet, tart, and cold. Other frozen berries are a reasonable swap when strawberries are not in the freezer.
Want more protein? A scoop of unflavored collagen peptides blends in without changing the taste much at all. A tablespoon or two of hemp hearts does the same job. Other protein powders can take over the flavor, so tread carefully there.
One prep tip that saves me real time: fresh beets can be frozen. Cut them into chunks first so they are easy to measure later. Any leftover raw beet chunks keep in an airtight container in the refrigerator for up to 5 days, which makes the next smoothie almost effortless.
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Here is the nutrition estimate for the whole batch, straight from the source recipe.
Nutrient
Amount for the whole batch
Calories
290 kcal
Carbohydrates
62 g
Protein
8 g
Fat
4 g
Saturated fat
0.4 g
Fiber
9 g
Sugar
39 g
Sodium
116 mg
Keep in mind that those numbers are an estimate. They will shift a little depending on the milk you choose and the fruit you use.
HOw to Make a sMOothie with Beets
Raw beets are tough, and a standard blender can struggle with them. That is why the order of operations matters more than you might expect. Blend the beets with the liquids first, then bring in the frozen fruit.
Blend the beets and liquids first. Combine the fresh beets, ginger, orange juice, and milk in your blender. Secure the lid and blend until very smooth, with no visible pieces of beet or ginger remaining. You are looking for a bright pink liquid. There is no need to peel the beets first, because everything gets pulverized anyway.
Add the frozen fruit and blend again. Add the sliced frozen banana and the frozen strawberries. Secure the lid and blend again until the smoothie has a slushy texture with no visible chunks. Stop and scrape down the sides of the blender if you need to.
Serve it right away. This smoothie has the best taste and texture when you drink it immediately. If you have leftovers, they keep in the refrigerator for up to 24 hours, though the texture and flavor will change a little.
My favorite way to handle leftovers is to pour them into popsicle molds and freeze them. It turns a leftover smoothie into a frozen treat my kids ask for by name.
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A few practical notes. Slice the frozen banana into chunks before it goes in, because a whole frozen banana is a rough ride for most blenders.
If your smoothie comes out thicker than you like, add a small splash more milk or water and blend again.
And if you want to make this a habit, chop your beet into chunks in advance and store them in an airtight container in the fridge for up to 5 days, so future smoothies come together in minutes.
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This makes one large serving or two smaller glasses. I usually pour one big glass for myself and split the second one between two small cups, which keeps everybody happy and nobody bouncing off the walls before nine in the morning.
Serve it cold, serve it fresh, and do not be surprised when the glass is empty faster than you planned. That deep pink color is a little bit of kitchen magic, and the taste backs it up.
FAQs
Can you put raw beets in a smoothie?
Yes, you can absolutely use raw beets in a smoothie. Simply chop the unpeeled beet into small pieces and blend it thoroughly with the liquid ingredients first before adding frozen fruit. This method ensures a smooth texture and hides the earthy flavor.
What fruits go well with beets in a smoothie?
Frozen strawberries and frozen banana are a classic combination that masks the earthy beet flavor. The strawberries add sweetness and tartness while the banana provides a creamy texture. Other frozen berries like raspberries or blueberries also work well as substitutes.
Do I need to peel beets for a smoothie?
No, you do not need to peel beets for a smoothie. The skin is completely edible and will be pulverized during blending. Simply wash the beet thoroughly, remove the leafy tops, and chop it into small pieces before adding it to the blender.
How do you make a beet smoothie taste good?
To make a beet smoothie taste good, pair it with strong complementary flavors. Orange juice provides essential sweetness and tartness, fresh ginger balances the earthy notes, and frozen strawberries and banana create a fruity, creamy base. Start with a small piece of ginger to avoid overpowering the smoothie.
Fresh Beet Smoothie If you have ever scrunched up your nose at the idea of drinking a beet, I am right there with you. Beets are loud.
Total Time:10 min
Yield:1 large or 2 small 1x
Ingredients
Scale
½ cup fresh beet, chopped (I don’t peel it) ½ inch piece fresh ginger, peeled ½ cup orange juice ½ cup milk of choice, or water 1 frozen banana, cut into pieces 1 cup frozen strawberries
Instructions
1-Combine the fresh beets, ginger, orange juice,: Combine the fresh beets, ginger, orange juice, and milk in a blender. Secure the lid and blend until very smooth, with no visible pieces of beet or ginger remaining. 2-Then add the sliced frozen banana and: Then add the sliced frozen banana and frozen strawberries. Secure the lid and blend again until the smoothie has a slushy texture with no visible chunks. Stop and scrape down the sides of the blender, if needed. 3-This smoothie has the best taste and: This smoothie has the best taste and texture when you serve it right away, but you can save leftovers in the fridge for up to 24 hours. (I also like to freeze leftover smoothie in popsicle molds for a cool treat later!)
Last Step:
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