Post Workout Beet Ginger Lime Smoothie
(Healthcastle.com) In need of a not too sweet but totally refreshing smoothie? You're in luck, this is a beet smoothie for beet lovers. With just a hint of sweetness the natural flavours shine through. With anti-inflammatory ingredients, its also a great way to help recover from a workout, or just start your day off on the right food. Find out what's inside and why you should add it to your rotation below.
The ingredient lowdown
Gut health: Beets are wonderful for your gut. They are a great source of pre-biotics- the type of fermentable carboyhydrate that helps feed our zoo of helpful microbes. I always try to include natural sources of pre-biotics daily if I'm taking a course of probiotics (the bacteria themselves) to help the new healthy bacteria flourish.
Cancer fighter: The phytonutrients that give beets their intense red hue are called Betalains and have been shown in early studies to have pretty cool cancer prevention properties. In other studies people who ate beets regularly were less likely to develop cancer than those who didn't.
Stamina Booster: Beet juice has been studied extensively in the sports nutrition world - it is high in natural nitrates that relax the blood vessels and allowed endurance athletes to perform longer and fatigue later.
Other great benefits- beets are a good source of both folate and potassium, and contain bone building magnesium.
Ginger is a potent anti-inflammatory and has been used as a digestive aid and anti-nauseant in many cultures for hundreds of years. Science is actually catching up to tradition in this case and some studies in cancer care are showing that there really is a marked benefit for those with nausea. Studies in strength and power athletes consistently showed less muscle soreness in the groups that were given ginger, likely thanks to the anti-inflammatory benefits. If you struggle with delayed onset muscle soreness holding you back from the next day's workout then try adding ginger to your post workout routine.
Tips and tricks:
I am in love with these vacuum packed steamed beets, they take all the mess out of cooking beets. If you're a bit klutzy like me (and your kitchen ends up like a murder scene after cooking beets), these will make your life a heck of a lot easier.
Ginger can be a pain to grate or mince. I keep mine in the freezer and then just grate over a microplane or the finest side of a box grater, peel and all. You can use dried here as well- 1 tbsp grated fresh ginger is equivalent to 1 tsp ground dried ginger.
Sweetness can be adjusted. Some people are very sensitive to the chemical geosmin- found naturally in foods like beets with an earthy taste and also responsible for that earthy smell in the air after a big rain. Those who don't like the smell may need a bit more sweetness to make it more approachable, try a tsp or two of good honey or maple syrup and up the vanilla.
Recipe: Beet Ginger Lime Smoothie
- 2 small cooked beets
- 3 tsp grated fresh ginger
- 3 tsp lime juice
- 1 cup blueberries
- 1 tsp vanilla extract
- 1 cup (approximately) cold water
Combine all ingredients except for water in a big bowl or sturdy pitcher. Add enough water to just cover all the fruit. Blend until smooth (20-30 seconds). Taste and add more ginger, vanilla or sweetness as needed. If its too thick add a bit of extra water and blend awa\y.