7 Vegan Power Smoothies: Day 7: The Ruby Red

By Angelika Hanna

For this last power smoothie ‘red’, I was skeptical. I remember from my childhood, my mother giving me plain beet juice to drink after I was sick, because the tale told that beet juice would give strength and energy after illness. I confess, I hated to drink this red slightly sweet incomparable tasting vegetable drink when I was a kid. So, I approached this recipe with a bit of a hesitation and sense of experimentation. I wanted to try if the ‘beety’ flavor could be transformed into something more delicious when mixed up with other vegetables and fruits. Now, after drinking my glass of ruby red smoothie, I can confidently say: It does transform into a tasty beverage. The beets blend in so well with the other flavors into something new and delicious.

Here are some main facts about the ingredients and some potential health benefits – there may be more than what I listed below. All the following information is taken from Healthline.com, a reputable and reliable source backed up by scientific studies.

Beets:

Are low in calories and fat, yet high in valuable vitamins and minerals.

Are an excellent source of:

  • Protein: May be beneficial to increase muscle mass and boost energy level.
  • Dietary Fiber:
    • May help feed the “good” bacteria in the gut and may improve digestive health.
    • May be beneficial for weight loss.
  • Vitamin C: May help boost the immune system. May have positive effects on skin health, tissues, bones, teeth.
  • Folate: (Vitamin B9): Important for normal tissue growth and cell function.
  • Vitamin B6: Is involved in the conversion of food into energy.
  • Potassium: A mineral that has been linked to reduced blood pressure and may therefore help to reduce the risk of heart attacks, strokes and kidney failure.
  • Magnesium: Important mineral that may be protective against type 2 diabetes and heart disease. May be helpful against insomnia.
  • Manganese: Supports enzyme function and fat metabolism.
  • Phosphorous: An essential mineral that the body uses to build healthy bones. Creates energy. Makes new cells.
  • Iron: Is a protein responsible for transporting oxygen in the blood. Helps maintain good blood flow. Essential in the human diet.

Strawberries:

Are very high in water. Low in carb content.

Are an excellent source of:

  • Vitamin C: An antioxidant for immune health and skin health.
  • Manganese: Supports enzyme function and fat metabolism.
  • Folate (Vitamin B9): Important for normal tissue growth and cell function.
  • Potassium: A mineral that has been linked to reduced blood pressure and may therefore help to reduce the risk of heart attacks, strokes and kidney failure.
  • Dietary Fiber:
    • Help feed the “good” bacteria in the gut and may improve digestive health.
    • May be beneficial for weight loss.

Avocado:

Free of bad cholesterol. Consists primarily of carbs, but is high in healthy fats and contain 20 different vitamins and minerals.n Although, it contains 9 grams of carbs, 7 of those are fiber. So, there are only 2 ‘net’ carbs, making the avocado a low-carb friendly plant food overall.

Is an excellent source of:

  • Vitamin C: May help boost the immune system. May have positive effects on skin health, tissues, bones, teeth. Helps iron absorption.
  • Vitamin K: Important for blood clotting and may help promote bone health.
  • Vitamin B5: Like other B vitamins, it helps the body obtain energy. Is also involved in hormone and good cholesterol production.
  • Vitamin B6: Is involved in red blood cell production and the creation of neurotransmitters.
  • Vitamin E: Anti-inflammatory. May help support the immune system, cell function, and skin health.
  • Potassium: A mineral that has been linked to reduced blood pressure and may therefore help to reduce the risk of heart attacks, strokes and kidney failure.
  • Dietary Fiber: May help to reduce blood sugar levels, and is therefore beneficial against diabetes and for metabolic health.
  • Lutein + Zeaxanthin: The antioxidants Lutein and Zeaxanthin are important for eye health and may lower the risk of macular degeneration and cataracts.

Celery Stalk:

Compared to many other vegetables, celery has a rather less amount of nutrients. However, besides the taste, there are a few benefits for your health that make celery stalks worth adding to your diet.

Is a source of:

  • Dietary Fiber:
    • May help feed the “good” bacteria in the gut and may improve digestive health.
    • May be beneficial for weight loss.
  • Vitamin C: May help boost the immune system. May have positive effects on skin health, tissues, bones, teeth. Helps iron absorption.
  • Vitamin K: Important for blood clotting and may help promote bone health.
  • Vitamin A: May help protect eyes from night blindness and age-related decline. May lower the risk for certain cancers. May support to boost the immune system.
  • Potassium: A mineral that has been linked to reduced blood pressure and may therefore help to reduce the risk of heart attacks, strokes and kidney failure.
  • Minerals (Magnesium, Iron, and Sodium): May have a neutralizing (alkalizing) effect on acidic foods.
  • Other Antioxidants: May help reduce inflammation in the digestive tract, cells, blood vessels.

Oats:

Are a whole-grain cereal. Mainly grown in North America and Europe. They are most commonly rolled or crushed.

It is interesting to know that oats are made up of 66% carbs, most of it is starch. Very low sugar content. The starch in oats is different than the starch in other grains; it has a higher fat content. Not 100% gluten-free.

Are an excellent source of:

  • Dietary Fiber: Mostly soluble fiber. May help slow down digestion, increase the feeling of ‘fullness’ and decrease cravings and appetite.
  • Protein: Has more protein than most other grains. May be beneficial to increase muscle mass and energy level.
  • Manganese: Typically found in whole grains. Important mineral for development, growth, and metabolism.
  • Phosphorus: Important mineral for bone health and tissue maintenance.
  • Vitamin B1: Plays essential role in metabolism. Helps convert nutrients into energy.
  • Iron: Is a protein responsible for transporting oxygen int he blood. Essential in the human diet.
  • Selenium: An antioxidant that is important for the immune system and brain function.
  • Magnesium: Important mineral that may be protective against type 2 diabetes and heart disease.
  • Zinc: Mineral that metabolizes nutrients. Maintains immune system. Grows and repairs body tissue.
  • Other Antioxidants: May help protect against heart disease. May help lower bad cholesterol. May help lower blood pressure. May help protect against type 2 diabetes.

Coconut Water:

1 cup = 46 calories. Cholesterol-free. Beneficial to hydrate the body.

Is an excellent source of:

  • Dietary Fiber: Works to move food through the digestive system and aids bowel health.
  • Vitamin C: May help boost the immune system. May have positive effects on skin health, tissues, bones, teeth.
  • Potassium: A mineral that has been linked to reduced blood pressure and may therefore help to reduce the risk of heart attacks, strokes and kidney failure.
  • Magnesium: Important mineral that may be protective against type 2 diabetes and heart disease.
  • Manganese: Supports enzyme function and fat metabolism.
  • Other Antioxidants: May help protect the cells from free radicals.

Recipe:

Prep Time: 20 min + cook time for the beet

Blend Time: Approx. 3-5 min

Yield: 3 servings

Author: Angelika Hanna / Zest4Food

Ingredients:

  • 1/2 cup beets
  • 1 cup strawberries
  • 1 avocado
  • 1 celery stalk
  • 1/4 cup instant oats (I used the Quakers)
  • 1 cup coconut water
  • 1 cup non-chlorinated water
  • Natural sweeteners such as honey, stevia, agave, dates (optional) – I did not use any sweetener in my smoothie.

Instructions:

  1. In a medium-sized pot, heat up water. When it comes to boil, place your de-stemmed beet root in the boiling water. Lower heat to medium. Cook until the beet is soft ‘al dente’. Check for softness after 10 min. Poke in the beet with a fork. When the beet is cooked, while still hot, scrape the skin off (it’s easier when the beet is hot.) Cut in quart. Let cool off.
  2. In a large blender, place the beet, strawberries, avocado, celery stalk, and oats.
  3. Pour the liquid – coconut water and non-chlorinated water on top.
  4. Close the lid and press the on button to start blending.
  5. When your mixture takes on a thick smooth consistency and is fairly well mixed, stop and taste for sweetness. (If you don’t find it sweet enough, add at this point the natural sweetener of your choice)
  6. Continue blending until all the ingredients are well combined into a thick ruby red smoothie.

Serve chilled. Enjoy!

2 thoughts on “7 Vegan Power Smoothies: Day 7: The Ruby Red

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