If you’re looking to support your circulatory health in a simple, tasty way, you can’t go wrong with a beetroot and berries shake. Packed with natural nitrates and antioxidants, this blend does more than just satisfy your taste buds—it can help boost blood flow and energy. You might be surprised at how easy it is to make and how much your body can benefit from one daily addition to your routine—let’s see what goes into it.
Ingredients List
- 1 small beetroot, peeled and chopped
- 1 cup mixed berries (fresh or frozen; e.g., blueberries, strawberries, raspberries)
- 1 small apple, cored and chopped
- 1 cup spinach leaves (fresh, washed)
- 1 tablespoon chia seeds
- 1 tablespoon fresh lemon juice
- 1 teaspoon grated ginger (fresh)
- 1 cup water (or unsweetened almond milk)
- Optional: 1 teaspoon honey or maple syrup (for sweetness)
- Ice cubes (as desired)
Equipment & Prep Needed
Equipment & Tools Needed:
- Blender: Essential for smoothly combining all ingredients into a shake.
- Knife: For peeling and chopping the beetroot and slicing any large berries, if necessary.
- Cutting board: To safely cut and prepare ingredients.
- Measuring cups/spoons: For accurate portioning of liquids, berries, and other add-ins.
- Grater (optional): If you prefer to grate the beetroot for easier blending.
- Strainer (optional): To strain the shake for a smoother consistency, if desired.
- Jar or glass: For serving your shake.
Prep Steps:
- Beetroot: Wash, peel, and chop into small cubes for easier blending. You can also lightly steam or boil the beetroot for a milder flavor and softer texture, but raw works well too.
- Berries: Rinse thoroughly. If using large berries (like strawberries), hull and halve them.
- Other ingredients: Soak seeds (like chia or flax) if your recipe calls for them, to help with digestibility.
- Chill: For a colder shake, use chilled ingredients or add a few ice cubes to the blender.
Once everything is prepped, you’re ready to blend your Beetroot and Berries Circulation Shake!
How to Make It
Step 1: Gather Your Ingredients
Collect all the ingredients you’ll need: 1 small raw beetroot (peeled and chopped), 1 cup mixed berries (like strawberries, blueberries, or raspberries—fresh or frozen), 1 small banana, 1 cup unsweetened almond milk (or your favorite milk), and 1 tablespoon honey or maple syrup (optional).
Step 2: Prepare the Beetroot
Wash, peel, and chop your beetroot into small pieces. This makes it easier for your blender to handle and ensures a smooth shake.
If you’re using frozen berries, there’s no need to thaw them first.
Step 3: Add Ingredients to the Blender
Place the chopped beetroot, mixed berries, banana, and almond milk into your blender.
If you want a sweeter shake, add the honey or maple syrup.
Step 4: Blend Until Smooth
Secure the lid on your blender and blend on high speed for about 1–2 minutes, or until the mixture is completely smooth and creamy.
If the shake is too thick, add a little more milk to reach your desired consistency.
Step 5: Serve and Enjoy
Pour your Beetroot and Berries Circulation Shake into a glass.
Serve immediately to enjoy its fresh flavor and nutrient boost.
If you like, add a few ice cubes or a sprinkle of chia seeds on top for extra texture.
Serving & Storage Tips
How to Serve:
- Best Served Cold: The Beetroot and Berries Circulation Shake is most invigorating when served cold. You can pour it over ice or chill it in the refrigerator for at least 30 minutes before serving.
- Time of Day: This shake makes a fantastic start to your morning as a breakfast booster, but it’s also great as a midday snack or a post-workout revitalizer.
- With or Without Food: It can be enjoyed on an empty stomach for maximum nutrient absorption, but it also pairs nicely with a light meal or as part of a healthy breakfast.
Storing Leftovers:
- Refrigeration: Store any leftover shake in an airtight container or a glass jar with a tight-fitting lid. Mason jars are ideal for keeping the shake fresh and preventing oxidation.
- Shelf Life: The shake will stay fresh in the refrigerator for up to 2 days. After this, the flavors and nutritional quality may decline.
- Separation: If the shake separates during storage, simply give it a good shake or stir before drinking.
Additional Tips:
- Freezing: For longer storage, pour the shake into ice cube trays and freeze. Use the cubes in future shakes or smoothies.
- Avoid Metal Containers: Use glass or BPA-free plastic containers to maintain flavor and prevent staining from the beetroot.
Enjoy your Beetroot and Berries Circulation Shake at its most revitalizing for the best taste and maximum health benefits!
Health Benefits
Beetroot:
- Rich in nitrates, which can improve blood circulation.
- Supports heart health and lowers blood pressure.
- Contains antioxidants that help fight inflammation.
- Promotes liver detoxification.
- Boosts stamina and energy levels.
Berries (e.g., blueberries, strawberries, raspberries):
- Packed with vitamin C for immune support and skin glow.
- High in fiber, aiding digestion and gut health.
- Contain antioxidants that protect cells from damage.
- Low in calories, supporting healthy weight management.
- Help regulate blood sugar levels.
Banana:
- Provides natural energy due to its carbohydrate content.
- Source of potassium, which supports heart and muscle function.
- Aids digestion with dietary fiber.
- Contributes to a creamy texture and natural sweetness.
Spinach:
- Rich in iron for healthy blood and energy levels.
- Contains vitamins A and C for immune and skin health.
- High in fiber, promoting digestion.
- Supplies magnesium, supporting muscle and nerve function.
Chia Seeds:
- Excellent source of omega-3 fatty acids, good for heart and brain.
- Provide protein for muscle repair and satiety.
- Help regulate digestion due to high fiber content.
- Support healthy metabolism.
Lemon Juice:
- High in vitamin C, boosting immunity and skin radiance.
- Aids digestion and helps alkalize the body.
- Acts as a natural detoxifier.
Water or Plant-Based Milk:
- Helps hydrate the body and supports metabolism.
- Plant-based milk adds creaminess and extra nutrients, such as calcium or vitamin D.
Variations & Add‑Ons
1. Citrus Kick:
Swap some of the berries for fresh orange or grapefruit segments, or add a squeeze of lemon juice. This brightens the flavor and adds a zesty tang, while boosting vitamin C—great for supporting blood vessel health and absorption of plant-based iron from beetroot.
2. Green Power:
Add a handful of baby spinach or kale. This won’t overpower the berry-beetroot flavor but adds extra magnesium, vitamin K, and plant nitrates, further supporting circulation and giving the shake a deeper, earthier tone.
Other creative ideas:
- Add a thumb-sized piece of fresh ginger for a spicy warmth and extra anti-inflammatory benefits.
- Include a tablespoon of chia or flax seeds to up the fiber and omega-3 content, making your shake even more heart-healthy.
- For a creamier texture, blend in half an avocado or a scoop of Greek yogurt, which also increases healthy fats or protein, respectively.
Feel free to mix and match to suit your taste and health goals!
FAQs
1. Can I use frozen beetroot and berries?
Yes! Frozen beetroot and berries work perfectly and can make your shake cold and invigorating. Just blend straight from the freezer—no need to thaw.
2. When is the best time to drink this shake?
Morning or before a workout is ideal. The natural nitrates in beetroot may help boost circulation and energy.
3. Is it safe to drink every day?
For most healthy adults, yes. However, if you have kidney issues or are prone to kidney stones, check with your doctor first due to beetroot’s oxalate content.
4. Can I add other ingredients for more benefits?
Absolutely! Try adding spinach for extra iron, chia seeds for fiber, or a little ginger for anti-inflammatory benefits.
Expert Tips:
- Use a high-powered blender for a smoother texture, especially with raw beetroot.
- Add a squeeze of lemon juice to brighten the flavor and help iron absorption.
- If the shake is too thick, thin with water, coconut water, or your favorite milk.
Tips
Ideal Time to Drink
For best results, enjoy your Beetroot and Berries Circulation Shake in the morning. Drinking it early in the day can help kickstart your circulation and energy, setting a healthy tone for the hours ahead.
Daily Usage Guidelines
You can safely enjoy this shake once per day. Regular daily use helps maximize the benefits for circulation and overall importance, but there’s no need to exceed one serving unless advised by a healthcare professional.
Empty Stomach vs. With Food
This shake is most effective when consumed on an empty stomach, such as before breakfast. Doing so may enhance nutrient absorption and allow the beets and berries to work their magic more efficiently.
Cautions and Contraindications
If you have low blood pressure, kidney issues, are taking blood thinners, or are pregnant, consult your doctor before adding this shake to your routine. Children and those with certain allergies (like to beets or specific berries) should also use caution.
Timeline for Visible Results
Most people notice improved energy and lighter digestion within 1–2 weeks of daily use. Benefits for circulation, such as warmer extremities or reduced swelling, may become noticeable after about a month of consistent intake.
Conclusion
Enjoying the Beetroot + Berries Circulation Boost Shake is a simple way to support your health and energize your day. With just a few ingredients and easy steps, you’ll treat your body to a tasty, nutrient-packed drink that helps your heart, skin, and digestion. Don’t be afraid to customize it—mix in your favorite fruits or superfoods. Give this shake a try, and feel the difference in your daily wellness and vigor!
