Delicious and nutritious!
This smoothie is filled with fruits, vegetables, protein and even chocolate. The sweetness from cherries and strawberries mix with cocoa powder meaning you can add a lot of beets without really tasting them. Beets are such a healthy vegetable that it is really worth trying to eat them often. A study done on consuming beetroot juice, “Beetroot Juice and Exercise Performance” by Ormsbee et al., found that nitrate levels in beets helps in aerobic exercise. “NO (nitric oxide) is a signaling molecule formed in the endothelium by the enzyme endothelium NO synthase, which triggers the vasculature to relax (vasodilatation) by interacting with vascular smooth muscle leading to increased blood flow. NO facilitates increased blood flow at rest and during exercise” (Ormsbee et al 28). Not only can beets help athletes who often push their bodies with aerobic exercise but the researchers found consuming beetroot juice can also help non-athletes, “dietary NO₃- ingestion, in the form of BRJ [results] in enhanced peripheral tissue oxygenation in hypoxic areas and increased exercise tolerance in individuals with peripheral arterial disease (Ormsbee et al 31). Try drinking this smoothie and going on a run or walk!
Beets are not very well liked, but researchers believe vegetables in general can be marketed in a way to make them more appealing. In the paper, “Association Between Indulgent Descriptions and Vegetable Consumption: Twisted Carrots and Dynamite Beets” authors Turnwald et al looked at how vegetables would be chosen depending on how they were labeled. “Each day, one featured vegetable was randomly labeled in 1 of 4 ways: basic, healthy restrictive, healthy positive, or indulgent. No changes were made to how the vegetables were prepared or served” (Turnwald et al 1217). They found more vegetables were consumed when labeled in a more indulgent way, “labeling vegetables with indulgent descriptors significantly increased the number of people choosing vegetables and the total mass of vegetables consumed compared with basic or healthy descriptions, despite no changes in vegetable preparation” (Turnwald et al 1217). I hope I’ve given you enough indulgent descriptors that encourage you to make this smoothie today!
Makes 2 small smoothies
1 cup frozen cherries
1 cup frozen strawberries
½ cup beets
3 Tbsp almond butter
1 heaping Tbsp cocoa powder
⅓ - ½ cup almond milk
1. Peel and shred the beet. Add to blender or food processor with the rest of the ingredients and blend until smooth. Enjoy!
Ormsbee, Michael, Lox, Jon, Arciero, Paul. Beetroot juice and exercise performance. Nutrition and dietary supplements. 2013;5(default):27-35.
Turnwald, Bradley P, Boles, Danielle Z, Crum, Alia J. Association Between Indulgent Descriptions and Vegetable Consumption: Twisted Carrots and Dynamite Beets. JAMA internal medicine. 2017;177(8):1216-1218.