Introduction
Beets are a versatile and nutritious vegetable that can be enjoyed in many ways. While the ruby red beetroot is the most popular part eaten, the leafy green tops are also edible and full of nutrients. Juicing is a great way to consume more vegetables, but can you juice beet greens? Let’s take a look at the benefits of beet greens, whether you can juice them, and some delicious juice recipes that incorporate beet tops.
Benefits of Beet Greens
Most people discard beet greens, but they are highly nutritious and considered a superfood. Here are some of the top benefits of beet greens:
- Excellent source of vitamins and minerals – Packed with vitamin K, vitamin A, vitamin C, iron, magnesium, potassium, and calcium.
- Contain antioxidants – Betaine, quercetin and lutein act as antioxidants to reduce inflammation and cell damage.
- Supply nitrates – Nitrates help lower blood pressure by dilating blood vessels.
- May support detoxification – Compounds in greens increase glutathione which aids liver detoxification.
- High in fiber – The fiber aids digestion and gut health.
With a nutrient profile similar to Swiss chard or spinach, beet greens are too good to waste! Juicing them allows you to benefit from these essential vitamins, minerals, antioxidants and more.
Can You Juice Beet Greens?
Yes, beet greens can absolutely be juiced! The leafy green tops are perfect for juicing.
Beet greens contain about 13% carbohydrates, so they are lower carb than the beetroot. This makes them ideal for creating low sugar, nutrient-packed juices.
The greens have a mild, earthy flavor that blends well with the sweetness of fruits and other vegetables. Beet greens pair well with apples, carrots, lemon, ginger, celery and greens like spinach or kale.
Some people find the taste of beet greens to be strong or bitter when eaten raw. Juicing helps mellow out any bitterness.
When juicing beet greens, it works best to alternate them with chunks of fruit or mild veggies. Roll up the leaves and feed small pieces into your juicer at a time along with apple, cucumber or fennel.
The only caveat is that beet greens contain high amounts of oxalates. Individuals prone to kidney stones may want to consume them in moderation.
Best Fruits and Vegetables to Juice with Beet Greens
To create a balanced and delicious juice using beet greens, here are some of the top fruits and vegetables to pair them with:
| Fruits | Benefits |
|---|---|
| Apples | Sweetness, rich in antioxidants |
| Lemons | Bright citrus flavor, vitamin C |
| Oranges | Sweet and tangy, immune boosting vitamin C |
| Pineapple | Enzyme bromelain, vitamin C, antioxidants |
| Vegetables | Benefits |
|---|---|
| Carrots | Beta-carotene, vitamin A |
| Celery | Hydration, antioxidants |
| Cucumber | Hydration, nutrients |
| Fennel | Aids digestion, antioxidants |
Apples, pineapples, oranges and lemons all provide sweetness and vital nutrients like vitamin C to balance out the earthy greens. Carrots, cucumber and celery add hydration and crunch. Spicy ginger is also a great addition to beet juices.
Herbs like mint, basil and parsley can also be thrown in for extra flavor and health benefits. Try out different combinations to find your favorite refreshing beet green juice.
Beet Green Juice Recipes
Here are 3 nutritious and delicious beet green juice recipes to try:
1. Apple Beet Green Juice
- 1 green apple
- 1 cucumber
- Handful of beet greens
- 2 carrots
- 1-inch ginger
- Squeeze of lemon
This simple juice combines the sweetness of apple and carrots with earthy beet greens and the zip of ginger and lemon. It’s hydrating and packed with antioxidants.
2. Grapefruit Beet Green Juice
- 1 pink grapefruit, peeled
- 1 cup beet greens
- 1 fennel bulb
- 4 carrots
- 1-inch ginger
Grapefruit adds a tangy sweetness that pairs perfectly with beet greens. Fennel bulb aids digestion, while carrots pack this juice full of vitamin A.
3. Pineapple Beet Green Juice
- 1 cup pineapple chunks
- 1 cup beet greens
- 1 cucumber
- 1 lemon, peeled
- Small handful mint leaves
Pineapple and lemon provide a tropical flavor to balance the beet greens. Cucumber adds hydration and mint gives this juice a refreshing kick.
Tips for Juicing Beet Greens
Here are some helpful tips for getting the most out of juicing beet greens:
- When prepping greens, tear leaves into pieces rather than chopping to feed more easily into juicer.
- Roll leaves together and push small bundles through juicer slowly.
- Alternate pieces of greens with chunks of fruits/veggies to prevent clogging.
- Add a squeeze of lemon to help cut any bitter taste.
- Drink juice promptly or store in air-tight container in fridge up to 24 hours.
- If using a centrifugal juicer, juice greens first before firmer vegetables.
- Mix greens half and half with spinach or kale if taste is too strong.
- Add soft fruits like berries or pineapple to sweeten juice if needed.
With a little trial and error, you’ll be a pro at juicing beet greens in no time!
Conclusion
Don’t throw away those beet greens – they are a nutritional powerhouse! Beet greens can easily be juiced and provide a wide range of vitamins, minerals and health benefits.
Their earthy, bitter taste blends well with fruits like apples, grapefruit, pineapple and lemon. Cucumber, fennel, ginger and carrots also combine nicely with beet greens.
Juice the greens fresh or store juice in the fridge for up to 24 hours. Drink within a couple days for the most nutrition.
Adding beet greens to your juicing recipes helps reduce waste while boosting nutrition. Experiment with different flavor combos to find your perfect beet green juice. Your body will thank you!
