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Beetroot, Carrot & Ginger Vitality Smoothie

Writer's picture: Owen BlandyOwen Blandy



Ingredients:

  • 100g beetroot (peeled and chopped)

  • 200g carrot (peeled and chopped)

  • 100g celery (chopped)

  • 1/2 apple (cored and chopped; green apple works well for tartness)

  • 1 thumb-sized piece of fresh ginger (peeled)

  • 1/2 cup filtered water (or more for desired consistency)

  • 1/4 teaspoon ground turmeric (optional, for added anti-inflammatory benefits)

  • 1 tablespoon lemon juice (for a zesty kick and vitamin C)

  • 1-2 ice cubes (optional, for added refreshment)

  • Optional sweetener: A small drizzle of honey or maple syrup, if you'd like extra sweetness.

Instructions:

  1. Prepare the ingredients: Peel and chop the beetroot, carrot, celery, and apple. Slice the ginger into smaller pieces for easier blending.

  2. Blend: Add the beetroot, carrot, celery, apple, and ginger to a high-speed blender. Pour in the filtered water (or coconut water for added electrolytes) and lemon juice. Add turmeric if you're using it.

  3. Blend until smooth: Start blending on a low setting and gradually increase the speed. Blend for 30-45 seconds, until everything is well combined and smooth.

  4. Adjust texture: If the smoothie is too thick, add more water or a splash of coconut water to thin it out. If you like it colder, add a few ice cubes or refrigerate before serving.

  5. Taste and adjust: Taste the smoothie and add a touch of honey or maple syrup if you’d like more sweetness.

  6. Serve: Pour into a glass or bottle and enjoy immediately.


    Why This Smoothie is Nutrient-Dense:

    1. Beetroot: Packed with betalains (antioxidants), fiber, and nitrates that support blood circulation, improve exercise performance, and help detoxify the liver.

    2. Carrot: Full of beta-carotene (vitamin A) for eye health, as well as fiber to support digestion and skin health.

    3. Celery: A low-calorie vegetable rich in vitamins K and C, as well as minerals like potassium, which support hydration, digestion, and overall wellness.

    4. Apple: Adds a touch of sweetness along with pectin (fiber) that aids digestion and helps regulate blood sugar.

    5. Ginger: A powerful anti-inflammatory and digestive aid that helps reduce bloating, improve circulation, and ease muscle soreness.

    6. Turmeric (optional): Contains curcumin, known for its potent anti-inflammatory and antioxidant properties, helping to reduce exercise-induced inflammation.

    7. Lemon juice: Provides a boost of vitamin C, helps with digestion, and enhances the overall freshness of the smoothie.






    This smoothie is a powerful combination of anti-inflammatory ingredients, hydration support, and energy-boosting nutrients—all critical for maintaining peak performance and speeding up recovery for elite cyclists. Whether consumed pre- or post-ride, it helps fuel endurance, reduce fatigue, and protect against the physical demands of professional cycling.

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