Recipe highlights:
・Beets’ “edible blood transfusion” effect supports recovery from fatigue and improves circulation.
・Frozen blueberries boost antioxidant power and give a great balance of sweetness and tartness.
・Prep by roasting or steaming to reduce earthiness — easy to make.
・Coconut milk adds creaminess and satisfaction, making this great for breakfast or after workouts.
About this recipe
A beet and blueberry smoothie is not only strikingly vibrant but also nutritionally excellent. We often make this combination when we feel stubbornly tired in the summer or want to get our blood flowing and feel more active in the morning. Beets are known as an “edible blood transfusion” because they’re rich in iron and folate and provide substrates that help the body produce nitric oxide, while blueberries are packed with antioxidants. The gorgeous color makes this perfect for serving to guests or as a treat for kids.Ingredients (for 2)
- Beets (after prep)…80g (about 100〜150g raw beets as a guide)
- Frozen blueberries…50g
- Coconut milk…200ml (can or carton)
- Ice…2〜3 pieces (or increase frozen blueberries to act as ice)
- Honey or maple syrup…optional, 1〜2 teaspoons to taste (for sweetness)
- Lemon juice…1 teaspoon (for flavor and vitamin C to support iron absorption)
- Optional: 2 tablespoons plain yogurt, 1 teaspoon protein powder, a little grated fresh ginger
How to make
- Prep the beets. Trim the stems and wash well. Wrap unpeeled beets in aluminum foil, preheat the oven to 180℃, and roast for 40–60 minutes depending on size. They’re done when a skewer slides in easily. Once cooled, the skins peel off easily. If you want to speed things up, peel and cut into smaller pieces and steam for 20–30 minutes, or place in a microwave-safe bowl, cover with plastic wrap, and microwave for 8–12 minutes.
- When the prepped beets have cooled a little, peel and cut them into sizes that fit the blender.
- In a blender, combine 80g beets, 50g frozen blueberries, 200ml coconut milk, 2–3 ice cubes, lemon juice, and sweetener if using. Blend until smooth. If it’s too thick, adjust by adding water or unsweetened almond milk in tablespoons up to 50ml at a time.
- Pour into a glass and enjoy. When we tried it, the color was beautiful and uplifting. Drink it soon to fully enjoy the aroma and nutrients.
- Cleanup tip: Beets stain easily, so soak utensils and equipment in water right away to make cleaning easier. If you’re worried about staining your hands, wear gloves.
Nutritional and health points
Beets contain folate, iron, vitamin C, B vitamins, and minerals (potassium, magnesium), and they can help increase nitric oxide (NO) in the body, which may contribute to improved circulation and recovery from fatigue. Blueberries are rich in anthocyanins, powerful antioxidants that help ease cellular oxidative stress. Coconut milk provides medium-chain fatty acids, adding creaminess and satiety while offering plant-based fats for energy. Lemon’s vitamin C helps with the absorption of plant-based iron, so this combination makes sense nutritionally. It’s recommended as a breakfast or post-workout recovery drink. If you want to limit sugar, reduce the sweetener or switch to a yogurt base to adjust.Variation ideas
- If dairy is fine for you, swap the coconut milk for unsweetened yogurt to boost protein.
- Add protein powder to make it a satisfying breakfast or post-exercise recovery drink.
- Add citrus (orange or grapefruit) for extra brightness.
- Replace beets with cooked sweet potato or carrot for a sweeter, kid-friendly version.
- For vegans, use maple syrup as the sweetener and choose a carton-style coconut milk with less solid separation.