Berry Beet Smoothie

This vibrant, fuchsia-hued smoothie blends antioxidant-rich beets and strawberries with creamy yogurt and a hint of fresh basil. Packed with fiber, probiotics, and phytonutrients, it’s a refreshing and nourishing option for any time of day.

Berry Beet Smoothie

By Melanya Kushla, MS, RD, CHES at Taste & Thrive LLC
Yield: 2 servings
Serving Size: ~16 oz per serving

Ingredients

• 1 cup ready-to-eat cooked beets, cubed (e.g., Love Beets brand)

• ½ cup low-fat milk or nondairy milk

• 1 cup 2% plain yogurt or nondairy yogurt

• 2 cups frozen strawberries

• 1 sprig fresh basil leaves (about ¼ cup)

• Optional: 1 tablespoon honey or maple syrup, to taste

Utensils

• Small blender or food processor

• Measuring cups and spoons

• 2 serving glasses

Instructions

1. Add all ingredients to a blender or food processor.

2. Blend until smooth and pureed.

3. Taste and adjust sweetness with honey or maple syrup, if desired.

4. Pour into serving glasses.

5. Garnish with a fresh basil leaf and enjoy immediately.

Notes

• Look for ready-to-eat cooked beets in the produce section for a quick option.

• To use fresh beets: wash, peel, quarter, and steam for about 12 minutes until tender.

• Leftovers can be frozen and reheated in the microwave at 30% power for 3–5 minutes.

Nutrition Info (Per Serving)

• Calories: 175

• Fat: 2g

• Saturated Fat: 1g

• Carbohydrates: 32g

• Protein: 9g

• Fiber: 4g

Anticancer Notes

This smoothie features foods rich in anti-inflammatory and antioxidant compounds, including betalains from beets and ellagic acid from strawberries. Yogurt adds gut-friendly probiotics and protein, while basil offers detoxifying phytonutrients.

Nutrient Highlights

• Beets: High in betalains and nitrates, which may protect cells from oxidative stress and inflammation linked to cancer development.

• Milk/Nondairy Milk: A source of calcium and vitamin D, which may support colon health and reduce the risk of colorectal cancer.

• Yogurt: Provides protein and probiotics to support digestion, immune health, and mood balance.

• Basil: A flavorful herb packed with antioxidants that support detoxification and immune function.

• Strawberries: Rich in vitamin C and ellagic acid, which may help slow cancer cell growth and protect DNA.