Beets and kale in a smoothie? We’ve got to be kidding right??? No, seriously, give this mixture a shot. This smoothie is loaded with many essential vitamins and minerals making it a great start to your day. The sweetness from the blueberries, banana, carrot, and beet makes it unnecessary to add any extra sweetener. And it gives you an entire serving of fruit and vegetables right away in the morning.
Beets tend to get a bad rap, but when prepared the right way they can be super tasty and also highly nutritious. They are rich in folate (vitamin B9) which is necessary for the production of healthy red blood cells and supporting heart health. They are a good source of manganese which is an important mineral for healthy brain and nerve function. Beets also contain a high amount of copper which is necessary for energy production.
Kale is one of the most nutrient-dense foods in the world. One cup of raw kale provides all of the needed Daily Value (DV) for vitamin K, which is essential for blood health. Kale also contains high amounts of vitamin A and C which both help to support a healthy immune system.
Blueberries are amazing little fruits packed with vitamins and antioxidants. Antioxidants help to protect the body against free radicals. When free radicals outnumber antioxidant levels it can cause oxidative stress in the body which has been linked to several diseases including cancer, diabetes, and heart disease.
The calculations below are for one serving, there are two servings in the whole recipe. All % calculations are based on a 2,000-calorie diet.
Macronutrients
• Calories: 244.5 (12% DV)
• Protein: 6.7g (14% DV)
• Total Carbohydrates: 39.79g (14% DV)
– Fiber: 11.28g (40% DV)
• Fat: 8.69g (11% DV)
Micronutrients
• Calcium: 424.5mg (32% DV)
• Iron: 3mg (16% DV)
• Copper: 0.2975 mg (33% DV)
• Manganese: 1.44 mg (63% DV)
• Vitamin A: 1871.5IU (62% DV)
• Vitamin C: 56.55mg (63% DV)
• Vitamin K: 292.25 µg (244% DV)
• Vitamin B9 (Folate): 77.5 µg (19% DV)
This smoothie should be drunk within 1-2 days after making it, and should be stored in the refrigerator. You can also make it ahead of time and freeze it by adding all of the ingredients, except the milk, to a freezer-safe container and placing it in the freezer for up to 3 months. When you are ready to use it, take it out of the freezer the night before and place it in the refrigerator to thaw before adding the milk and blending.
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