A Vibrant Surprise in Your Drink!
This week's ingredient is bold in color, rich in nutrients, and surprisingly perfect for your juice or smoothie
This week’s ingredient is unexpected but exciting. Yes, we’re blending another versatile vegetable into our smoothie.
My friend and reader Araceli suggested it a few weeks ago, and I couldn’t resist the challenge. It has been a while since I last had a drink made with this ingredient, but it instantly brought back memories.
Growing up, I remember my mom blending it with apples for a refreshing drink. She would also cook it with beans to boost our iron intake.
Raw or cooked, it’s one of my favorites in salads with olive oil and a sprinkle of salt.
The best part? You can eat the whole thing — leaves and stalk included! And let’s not forget, it has one of the most striking colors in the produce section.
Do you know what it is? Let’s dive in!
Beets
This root vegetable has a long and fascinating history, dating back thousands of years. Originally cultivated in the Mediterranean region, early civilizations valued beets not for their roots, but for their nutrient-rich leaves.
The ancient Romans were among the first to grow beets for their edible roots, recognizing both their culinary and medicinal benefits. Over time, beets spread across Europe and Asia, becoming a dietary staple in many cultures.
Known for their deep red, golden, and even striped varieties, beets are packed with nutrients and have played an important role in both traditional medicine and modern nutrition.
Did you know?
Sugar beets are a major source of sugar worldwide. About 20% of the world’s sugar comes from beets!
Nutrition facts
Beets are low in calories, and packed with important nutrients. Here’s a look at their nutritional profile per 100 grams (about 3.5 ounces) of raw beets:
Calories: 43
Carbohydrates: 9.6 g
Fiber: 2.8 g
Protein: 1.6 g
Fat: 0.2 g
Sugar: 6.8 g
Nutrients in Beets
Folate (Vitamin B9): Supports cell growth and is crucial during pregnancy.
Manganese: Helps with bone health, metabolism, and antioxidant defense.
Potassium: Regulates blood pressure and supports heart and muscle function.
Iron: Essential for oxygen transport and preventing anemia.
Vitamin C: Strengthens the immune system and promotes skin health.
Fiber: Aids digestion, supports gut health, and promotes satiety.
Nitrates: Improve blood flow, lower blood pressure, and enhance exercise performance.
Antioxidants (Betalains): Help reduce inflammation and protect cells from damage.
Health Benefits of Beets
Supports heart health by improving blood circulation and lowering blood pressure.
Enhances athletic performance by increasing oxygen delivery to muscles.
Aids digestion and promotes gut health due to its fiber content.
Helps reduce inflammation with powerful antioxidants.
Supports brain function by improving blood flow to the brain.
May have anticancer properties due to its high levels of betalains and antioxidants.
Promotes healthy skin with vitamin C and other skin-nourishing compounds.
Aids in detoxification, as beets help the liver break down and remove toxins.
Caution:
Like last newsletter’s ingredient, spinach, beets are rich in nitrates, iron, fiber, and powerful antioxidants, making them great for our overall health. They also share a high oxalate content, so limiting the amount of beets consumed regularly may be wise for those with a history of kidney stones or kidney disease.
This week I’m bringing THREE recipes! (Yay for having more time to explore the ingredient!) The first is with raw beets, and the other two using the leaves and the stalk. Enjoy!
Beet Berry Juice
Ingredients:
1/3 cup chopped raw beets
1/3 cup frozen cherries
4 large frozen strawberries
1 1/2 cup coconut water
1 Teaspoon Laird (optional)
Tip: Arrange the ingredients and let them sit for a while to allow the strawberries to thaw slightly, this will make blending easier.
How to:
Our famous same routine, using a NutriBullet-style blender, add the ingredients in the order listed, so the liquids and frozen fruit reach the blades first for a smoother blend. Blend for about 1 minute, then enjoy this delicious and nutritious juice!
Results:
You’ll get the most beautiful pink/red shade. The flavour is a perfect mix of beets and strawberry. Adding Laird is totally optional, but it gives an extra umph to the juice, and the benefits of healthy fats from coconut.
3 Layers Juice
Ingredients:
1 cup fresh cut beet leaves and stalk
1 half lemon squeezed
1 small piece of fresh ginger (to your taste)
1 cup frozen pineapple
2 cups coconut water
1/2 Teaspoon agave
How to:
Again, add all ingredients to a blender and mix it for 30-45 seconds.
Results:
A very good surprise! The flavor was fresh and vibrant, and while I could have added a bigger piece of ginger for an extra kick, it was still absolutely delicious. Bonus points for being kid approved!
Now to the name of the juice: it separates into 3 layers, giving it a pink, green and white look, with a light foam on top. Grab a straw and enjoy!
Tart Berry Beets
Ingredients:
4 frozen strawberries
1/3 cup frozen cherries
1/2 cup beet leaves and stalk
1 cup whole milk plain yogurt
1 Teaspoon agave
A dash of cinnamon
How to:
Tip: let the strawberries in the blender cup with water to thaw just a bit. Discard the water before adding the rest of the ingredients.
One more time, our same move: add all ingredients in the blender and mix it until it’s a smooth mixture.
Results:
It tastes like a strawberry yogurt drink. You can taste the tart and savor the strawberries. But remember, you are getting much more in nutrition.
The color is not as bright, because when green mixes with red, pink or purple, we get brown tones. Still very delicious.
How to Store Beets, Stalk, and Leaves
1. Short-Term:
Store unwashed beets in the crisper drawer of your refrigerator in a breathable bag or container. They last 2 to 4 weeks this way.
Store beet leaves and stalks separately from the root. Wrap them in a damp paper towel and place them in a sealed bag or container in the fridge. Use within 3 days for the best freshness.
2. Long-Term:
Beets can be frozen, but they should be cooked first to preserve texture, nutrients, and flavor:
Trim off leaves and roots, leaving about ½ inch of the stem to prevent bleeding.
Boil or roast until tender, then let cool.
Peel (skins slide off easily after cooking).
Slice, dice, or leave whole, then store in airtight freezer bags for up to 12 months.
For longer storage of the leaves and stalk, blanch them in boiling water for 1 minute, then transfer to an ice bath to stop cooking. Drain well, then freeze in airtight bags or containers for up to 6 months.
Eating the greens and stalk the same day or 1-3 days after purchase, seems a much more convenient way to me, but I’m definitely freezing the beets! 😜
Visit Your Local Library
I spend a lot of time at the city library. It’s where I know I can focus and get in a solid, productive hour of work. In fact, I’m writing this from one right now!
Libraries have always been part of my routine. I’ve reserved rooms for meetings, worked from their quiet spaces, and brought my daughter to storytimes since she was one. But only recently did I start noticing how much more they offer.
Each library is different, but they all share one thing: they’re a place for the community to learn, explore, and connect.
From in-person classes to community programs and special events, there’s something for everyone. I once taught a class on how to use Instagram for Business at my local library, and my friend in Florida coordinates genealogy workshops at hers.
Most libraries partner with third parties to offer unique services. You might find free access to online learning platforms, language courses, or even a collection of free movies and shows to stream at home.
Oh, and of course, you can go for the books too!
So this week, take a trip to your local library. Browse the shelves, check out their website, explore their programs, or just enjoy a quiet moment in a space made for curiosity. You might be surprised at what you find! 💛
That’s all for today! If you made it to the end (today was a long one!), let me know in the comments or by replying to this email. I’d love to hear from you!
Until next time,
