Introduction
Beets are a nutrient powerhouse, packed with antioxidants, fiber, and essential vitamins that support heart health, digestion, and energy levels. Their naturally sweet and earthy flavor makes them a fantastic addition to smoothies, but if you’ve never worked with beets before, you might be wondering:
👉 Should I use raw or cooked beets in my smoothies?
👉 How do I properly prepare beets for blending?
The good news is that both raw and cooked beets can work in smoothies, and each has its own unique benefits. In this guide, we’ll walk you through how to prepare beets both ways so you can make the perfect beet smoothie every time!
Why Add Beets to Smoothies?
Beets are more than just a vibrant ingredient—they provide amazing health benefits, including:
✔️ Boosts heart health – Rich in nitrates, beets help lower blood pressure and improve circulation.
✔️ Enhances endurance & energy – The natural nitrates increase oxygen flow, making them great for workouts.
✔️ Aids digestion – High in fiber, beets promote gut health and keep digestion regular.
✔️ Supports detoxification – Helps cleanse the liver and flush out toxins.
Now, let’s get into the best ways to prepare beets for smoothies so you can start reaping these benefits!
Option 1: Using Raw Beets in Smoothies
Raw beets are a great way to maximize nutrition since cooking can reduce some vitamin content. They also have a stronger earthy taste and a slightly crunchy texture.
How to Prepare Raw Beets for Smoothies
✅ Step 1: Wash & Scrub Thoroughly
Beets grow in the ground, so dirt and residue can cling to the skin. Rinse them well under cold water and scrub with a vegetable brush.
✅ Step 2: Peel (Optional)
The skin is edible but can be tough and slightly bitter. If you prefer a milder taste, peel the beets using a vegetable peeler or paring knife.
✅ Step 3: Chop into Small Pieces
Raw beets are firm and dense, so chop them into small cubes (about ½ inch) to make blending easier.
✅ Step 4: Blend with Liquid First
To avoid chunky bits, blend raw beets with a liquid base (like almond milk, coconut water, or juice) first, then add other smoothie ingredients.
Pro Tip: If you have a high-powered blender, you can blend raw beets easily. If not, consider grating them before blending for a smoother texture.
Option 2: Using Cooked Beets in Smoothies
Cooking beets softens their texture and makes them slightly sweeter, reducing the earthy flavor some people dislike. You can boil, steam, or roast them before blending.
How to Prepare Cooked Beets for Smoothies
Method 1: Boiling Beets
1️⃣ Wash & scrub beets to remove dirt.
2️⃣ Leave the skin on (this preserves nutrients).
3️⃣ Place beets in a pot with enough water to cover them.
4️⃣ Boil for 30-40 minutes until fork-tender.
5️⃣ Let cool, then peel (the skin should slide off easily).
6️⃣ Chop into cubes and store in the fridge for up to 5 days.
📌 Best for: Mild, slightly sweet beets that blend smoothly.
Method 2: Steaming Beets
1️⃣ Wash, scrub, and peel beets.
2️⃣ Cut into quarters and place in a steamer basket.
3️⃣ Steam for 15-20 minutes until soft.
4️⃣ Let cool, then chop into cubes.
📌 Best for: Retaining more nutrients than boiling while keeping a soft texture.
Method 3: Roasting Beets (for a Caramelized Flavor!)
1️⃣ Preheat oven to 400°F (200°C).
2️⃣ Wash & scrub beets, then wrap them in foil.
3️⃣ Roast for 45-60 minutes until tender.
4️⃣ Let cool, then peel and chop.
📌 Best for: Deep, slightly caramelized sweetness that pairs well with citrus flavors.
How to Store Beets for Smoothies
✔️ Fridge: Store cooked beet cubes in an airtight container for up to 5 days.
✔️ Freezer: Chop beets and freeze in a single layer on a baking sheet, then transfer to a freezer bag. Use within 3 months.
✔️ Smoothie Packs: Pre-portion beets with other smoothie ingredients in freezer bags for quick blending.
Which Is Better: Raw or Cooked Beets?
| Factor | Raw Beets | Cooked Beets |
|---|---|---|
| Nutrient Retention | Higher in vitamins and antioxidants | Slightly lower due to heat |
| Flavor | Stronger earthy taste | Milder, sweeter |
| Texture | Crunchy, fibrous | Soft, blends easily |
| Ease of Blending | Requires a powerful blender | Blends smoothly in any blender |
📌 Best Choice? It depends on your taste preference and blender strength! If you like bold flavors and maximum nutrients, go raw. If you prefer sweeter, milder flavors, go cooked.
Final Thoughts
Adding beets to smoothies is a fantastic way to boost your nutrition and enjoy natural energy benefits. Whether you prefer raw for maximum nutrients or cooked for a milder taste, both options offer heart-healthy, digestion-boosting, and detoxifying benefits.
Try both methods and find your favorite way to enjoy beets in smoothies! 🥤💜