American · breakfast, drink

Apple, Carrot and Beetroot Smoothie with Ginger

Name: Apple, Carrot and Beetroot Smoothie with Ginger
Total time: 10 min
Cuisine: American
Ingredients: 3 carrots, roughly peeled, trimmed and cut into 2-inch chunks; 1 medium red beetroot, roughly peeled and cut into chunks; 1 apple (any kind), cored and sliced; 1 large orange, juiced (about 90 ml juice); fresh ginger, a small chunk (about 2 inches), peeled; 1 cup cold water

Apple, Carrot and Beetroot Smoothie with Ginger — from Downshiftology's cooking video

Watch how it’s made · 12:05

Video by Downshiftology on YouTube · Open on YouTube

10 minMakes 2 × 1 large glass (400 ml)134 kcal a portion

Vegan
Gluten-free ingredients
Nut-free

Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.

A whole fruit-and-vegetable smoothie with no added sugar: carrots, beetroot, apple and orange give about 6.5 g of fibre, nearly a day's vitamin A, about 40% of a day's vitamin C and a fifth of a day's folate a glass.

Printable PDFA4

The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.

Ingredients 6

3 carrots, roughly peeled, trimmed and cut into 2-inch chunks
1 medium red beetroot, roughly peeled and cut into chunks
1 apple (any kind), cored and sliced
1 large orange, juiced (about 90 ml juice)
fresh ginger, a small chunk (about 2 inches), peeled
1 cup cold water

Method

Tap a time to watch that step in the video.

Roughly peel (or just scrub) 3 carrots and 1 medium beetroot, trim them and cut into 2-inch chunks. Core and slice 1 apple, and juice 1 large orange. 10:24
Pour the orange juice and 1 cup cold water into a high-powered blender, then add the apple, carrots, beetroot and a small peeled chunk of fresh ginger. 10:51
Blend on high for about 1 minute, using the tamper if needed, until the vegetables are completely broken down and smooth. 11:00
Pour into two glasses and drink straight away, or keep it in the fridge. For a thinner juice, strain it through a nut milk bag (you lose most of the fibre). 11:11

Tip. Peeling is optional: a rough peel or a good scrub is enough. It keeps in the fridge until later in the day; stir before drinking.

The method is a summary in our words — the video shows every step.

One portion, 1 large glass (400 ml), gives you 1 of 2

Energy134 kcal560 kJ

Protein2.3 g5% of a day

Fibre6.5 g23% of a day

Carbohydrate32 g26 g net · 21 g sugars12% of a day

Fat0.6 g0 g saturated1% of a day

Sodium110 mg5% of a day

Where the energy comes from one serve

Net carbs 87%
Protein 8%
Fat 5%

For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here

Lower-carb idea. About 40% of the 26 g of net carbs come from the apple. To cut carbs, try berries instead, or a smaller portion.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin A High98%

885 µg a serve, mostly from carrots (99%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin C High39%

35 mg a serve, mostly from orange (64%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Folate High20%

82 µg a serve, mostly from red beetroot (55%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Potassium Source15%

690 mg a serve, mostly from carrots (49%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Vitamin B6 Source14%

0.2 mg a serve, mostly from carrots (61%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin K Source13%

16 µg a serve, mostly from carrots (87%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Show the other 9

Magnesium8%

35 mg a serve, mostly from carrots (36%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin E6%

0.9 mg a serve, mostly from carrots (76%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Iron5%

0.9 mg a serve, mostly from red beetroot (38%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Calcium4%

53 mg a serve, mostly from carrots (66%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Zinc4%

0.4 mg a serve, mostly from carrots (50%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Selenium1%

0.5 µg a serve, mostly from red beetroot (59%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Omega-31%

0 g a serve, mostly from apple (80%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin D0%

0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin B120%

0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

Recipe and video by Downshiftology; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.