Healthy Beet and Strawberry Iron Smoothie Recipe

Name: Healthy Beet and Strawberry Iron Smoothie Recipe
Prep time: 5 min
Ingredients: 1 small beetroot; 1 banana; 1 tbsp chia seeds; 7 tbsp blended strawberries ((or a handful or two of fresh strawberries)); 2 tbsp granola or muesli ((we used keto granola for this recipe)); 2 tbsp plain yogurt; 1 tbsp protein powder ((optional))

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This iron-rich strawberry beet smoothie with fresh strawberries and beetroot will energize you and keep you full until lunchtime.

Iron is an important nutrient essential for the body, positively impacting oxygen transport, energy production, and overall well-being. Many people struggle to get enough iron from their daily diet. Iron deficiency can lead to such health conditions as chronic fatigue, dizziness, or even anemia. This delicious smoothie is packed with iron-rich ingredients that naturally boost your intake while providing a refreshing and healthy start to your day.

View from above onto a glass filled with vividly red beetroot and strawberry smoothie.

Besides supporting iron levels, this smoothie is loaded with antioxidants, fiber, and essential vitamins, making it a perfect option for detoxification and digestive health. It's a perfect breakfast choice, pre- or post-workout drink, or an afternoon pick-me-up. Plus, it's super easy to make and can be customized to suit your dietary needs. This smoothie is for you if you love beets and a healthy lifestyle is among your New Year's resolutions!

Smoothie Ingredients

Bowls with ingredients for a smoothie on a table.

To make this bold and nutrient-packed smoothie, you'll need simple ingredients:

Fresh red beets: Beetroot is a powerhouse of nutrients with high iron content, rich in folic acid and nitrates, and a good source of folate that helps improve blood flow and oxygen delivery in the body and prevent cardiovascular diseases. Beet juice is also known for its antioxidant properties, the ability to reduce blood pressure, and rich phytochemical content. (The list of all the health benefits of beets would be too long for this recipe post, and a beet smoothie is a great way to incorporate this superfood into your daily menu.) You'll need approximately one cup of beets to make this smoothie.
Banana: Ripe bananas bring a natural sweetness to the smoothie while adding a creamy texture. They are a great source of potassium, which helps maintain proper muscle and nerve function. Plus, they pair well with the earthy taste of beets. One banana combined with the natural sweetness of strawberries is usually enough to sweeten the smoothie. However, feel free to add the sweetener of your choice (be it maple syrup, dates, honey, or other) for an extra sweet smoothie.
Chia seeds: Chia seeds are loaded with fiber, protein, and omega-3 fatty acids, helping to keep you full longer. They also contain plant-based iron, making them a great addition to an iron-rich smoothie.
Blended strawberries (a handful or two of frozen or fresh strawberries): Strawberries add a burst of flavor and natural sweetness while being an excellent source of vitamin C. Vitamin C enhances iron absorption, making it an essential addition to this smoothie.
Granola or muesli (we used homemade keto granola for this recipe, but the nutritional value information is calculated using regular granola from local grocery stores for your convenience): Granola or muesli adds crunch and texture while providing fiber, healthy fats, and extra iron, depending on the ingredients. We used homemade keto granola, but you can choose any version that suits your dietary needs.
Plain yogurt: Yogurt adds creaminess and a dose of probiotics, supporting gut health and digestion. It also contributes protein and calcium to the smoothie.
Protein powder (optional): Adding a little bit of protein powder is a great way to upgrade this healthy smoothie recipe, especially if you're having it as a meal replacement or post-workout drink.
Water (optional): Only add if blending the whole beetroot instead of only adding its juice. Water will help to adjust the smoothie's consistency. You can also use coconut water for added electrolytes.

A side view of a glass filled with red beetroot and strawberry oat smoothie, on a wooden cutting board along with a couple of beetroot wedges.

Instructions

Prepare the ingredients: Wash the strawberries thoroughly under cold running water and transfer them to a paper towel to remove the excess moisture. Peel the banana. Peel and juice the beetroot (or blend it raw if using a high-power blender).
Combine the ingredients: Add all the ingredients to a blender. Add a sweetener if desired.
Blend until smooth: Secure the lid of the blender and blend on high speed until everything is well combined and reaches your desired consistency. If you prefer a thicker and more refreshing smoothie on a hot day, add ice cubes and blend again.
Serve: Pour the smoothie into glasses and serve immediately.

Notes

Use fresh or frozen bananas and strawberries to enjoy this smoothie year-round.
You can add the whole beetroot to the smoothie instead of juicing it. However, you'll need to add some liquid, like water, to make it less thick. Adjust the amount of water based on your preferred texture. Add less when serving as a smoothie bowl topped with fresh fruits and berries, add more to serve as a drink.
Use granola (keto-friendly or regular) or muesli, depending on your dietary preferences.
For extra nutrients, you can add a handful of spinach or kale without affecting the flavor too much.
Serve as a smoothie drink (adding more water for a drinkable consistency) or serve as a smoothie bowl with fresh fruit.

A spoon full of vividly red beetroot and strawberry smoothie.

FAQ

Can I use cooked beets instead of raw ones?

Yes, you can! Cooked beetroot still retains many beneficial nutrients, including iron, but raw beets are generally more potent when it comes to detoxifying and providing those nitrates that help with circulation. Either way, you'll get the benefits!

Can I make this smoothie without yogurt?

Definitely! If you prefer a dairy-free or vegan option, simply skip the yogurt and consider adding coconut milk or a plant-based yogurt alternative to maintain creaminess.

Can I freeze beetroot for this smoothie?

Yes, you can freeze beetroot to make it more convenient. Peel and chop it before freezing so it's ready to toss into the blender when you need it. Frozen beetroot will add a refreshing, cold texture to your smoothie.

How can I make this smoothie even more iron-rich?

To increase the iron content, you can add spinach or kale. These leafy greens are packed with plant-based iron and pair well with the other ingredients in this smoothie. Just be mindful that the taste may become a bit more earthy, so start with small amounts and adjust to your preference.