High-Fiber Beet Smoothie for Digestion + Liver Support
A high-fiber beet smoothie made with carrot, apple, parsley, ginger and flaxseed. It’s naturally dairy-free and made with whole raw ingredients to support your liver, digestion and regularity. It’s earthy, lightly sweet, and blended instead of juiced so the fiber stays in.
Servings 2 smoothies (~300 ml each)
Calories 260.5kcal
Ingredients
- 1 medium carrot chopped
- 1 medium beet quartered /chopped
- 1 medium apple quartered
- handful of parsley fresh
- 1 inch ginger fresh
- 1-1½ tbsp flax seeds ground or whole
- 1 tbsp hemp oil (or other anti-inflammatory cold pressed oil)
- ¾-1 cup water
Instructions
Prepare the ingredients
- Wash, peel (beets, carrots, ginger; no need to peel the apples) and roughly chop everything.
Blend
- In a high-speed blender (with glass jar), add the veggies, fruit, parsley, flax seeds, hemp oil, and water. Or use a compact beast blender for single portions.
- It's best to serve immediately, in order to prevent nutrient loss. But if you really don't have time you can refrigerate in glasses or blender’s jug for up to 24 hours.
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Notes
Fiber note: This smoothie is high in fiber. If you’re not used to fiber-rich drinks, start with half a serving and increase gradually.
Blend vs juice: Blending keeps more fiber in the drink. Juicing makes it lighter but removes much of the fiber.
Liquid: Use water or coconut water. I don’t recommend using fruit juice here because the smoothie already contains sweet vegetables and apple.
Beet color: Beets can temporarily change the color of urine or stool. This is usually from natural beet pigments.
Storage: Best fresh. If needed, store in a sealed jar in the fridge for up to 24 hours and shake before drinking.
Frozen fruits and vegetables: Using frozen fruit or vegetables is the next best option. But since the fresh ones have the most of nutrients try to use crisp, freshly peeled (or not) ingredients.
Make It Quick: still want the benefits and don't have the time or access to fresh beets? The use Freeze-dried Whole-Root Beet Powder which is far superior than air dried.
Substitute pear for apple (these two are the only fruits that pair well with vegetables in smoothies without upsetting your stomach),
Greens: Parsley is very beneficial and perfect for digestive health. I would not replace it with anything, but if you must, kale or chard is another good option.
Healthy fats: fats are necessary for fat soluble vitamins to be absorbed by your body, so don't skip the flax seeds (they also have fiber) or the hemp oil (which provides omega-3).
Nutrition
Serving: 10oz | Calories: 260.5kcal | Carbohydrates: 26.8g | Protein: 4.5g | Fat: 16.8g | Sodium: 112.5mg | Potassium: 596.3mg | Fiber: 8.2g | Sugar: 13.6g | Vitamin A: 11845IU | Vitamin C: 56.6mg | Calcium: 88mg | Iron: 2.3mg
