Beets in a smoothie? Why not? Besides being delicious, beets are high in many beneficial nutrients, most notably potassium, iron, folate and fiber. One of these Beet Berry smoothies from Dietitian Debbie Dishes provides 11 grams of protein and over 5 grams of fiber, making it a great, quick breakfast option or mid-afternoon snack.
Beet Berry Smoothie
- 1/3 cup roasted or steamed Beets, chopped (canned or vacuum-packed work well)
- 1 cup frozen Blueberries (fresh will also work)
- 1/2 cup 1% Reduced Fat Milk
- 1/2 cup Low-Fat Plain Yogurt
Note: Dice and freeze cooked beets ahead of time for a colder smoothie
Place all the ingredients in a blender and puree until smooth.
Serves: 1 | Serving Size: 1 smoothie
Per serving: Calories: 234; Total Fat: 5g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 20mg; Sodium: 391mg; Total Carbohydrate: 42g; Dietary Fiber: 7g; Sugars: 33g; Protein: 11g
Nutrition Bonus: Potassium: 274mg; Vitamin A: 7%; Vitamin C: 10%; Calcium: 45%; Iron: 15%