Beets are a superfood packed with nutrients like folate, manganese, potassium, copper, and vitamin C. They have an earthy, sweet flavor that can add beneficial nutrients and taste to smoothies. However, raw beets can have a tough texture. Learning how to properly cut beets can help you enjoy their benefits in smoothies with a silky, smooth texture.
Choosing the Right Beets
Look for firm, smooth beets without blemishes. Small to medium sized beets can have more tender flesh and often taste less earthy. Good beet varieties for smoothies include:
- Baby beets – These miniature beets have very tender flesh. Their flavor is milder.
- Golden beets – This yellow variety tends to be sweeter and less earthy.
- Chioggia beets – Also called candy cane beets, these have red and white rings when you cut them. They are on the sweeter side.
- Red beets – The common circular red beet. Choose smaller ones for smoothies.
Avoid beets that are wilted, shriveling, or feel spongy. The freshest beets will have their green tops still attached.
Prepping Beets for Cutting
Before cutting, you need to clean and peel the beets:
- Rinse beets under cool water, gently scrubbing with a vegetable brush to remove any dirt. Try not to pierce the skin.
- Cut off all but 1-2 inches of the beet greens. Reserve the greens for another use if fresh.
- Use a vegetable peeler or paring knife to remove the skin from each beet. Top to bottom strokes remove it easily.
Cutting Beets into Smoothie-Friendly Pieces
With the beets peeled, you can now cut them into pieces that will blend smoothly into drinks:
Matchstick Cuts
Cut peeled beets into thin matchsticks about 2-3 inches long. Lay beet on its side and carefully slice down into matchsticks.
Benefits:
- Long, thin shape blends easily
- Maximizes surface area for blending
- Gives a stronger beet flavor
Diced Beets
Dice beets into 1/4 to 1/2 inch cubes. First cut beet into thin slices, then make perpendicular cuts.
Benefits:
- Small pieces blend smoothly
- You can control the beet flavor/color
- Allows combining with other ingredients
Spiralized Beets
Use a spiralizer to cut beets into long, spaghetti-like strands. Twist off ends first.
Benefits:
- Blends easily like matchsticks
- Fun garnish too
- No chopping needed
Shredded Beets
Use a box grater or food processor to shred peeled beets.
Benefits:
- Thin shreds incorporate smoothly
- No chopping required
- Milder flavor from smaller pieces
Pureed Beets
Blend cubed beets and liquid to puree consistency before adding to smoothies.
Benefits:
- Integrates easily into any texture smoothie
- No beet chunks
- Can control concentration of flavor
Beet Smoothie Recipes
Once you’ve cut up your beets, you can blend them into tasty, nutritious smoothies. Here are a few recipes to try:
Beet, Carrot, Orange Juice Smoothie
Blends the sweetness of carrots and oranges with earthy beets. Use shredded or small diced beets.
Ingredients:
- 1 small beet, peeled and cut into matchsticks or shredded
- 2 carrots, shredded
- 1 orange, peeled and segmented
- 1 cup fresh orange juice
- 1 banana
- 1⁄4 cup Greek yogurt
- 1 tablespoon honey (optional)
- Ice cubes
Instructions:
- Cut up fruits and vegetables as specified.
- In a blender, combine all ingredients except ice cubes.
- Blend until smooth consistency is reached, adding ice as needed to blend and chill.
- Pour into glasses and enjoy!
Chocolate Beet Smoothie
Masks the strong beet flavor. Use spiralized or shredded beets.
Ingredients:
- 1 small beet, peeled and spiralized or shredded
- 1 1⁄2 banana
- 1⁄4 cup cocoa powder
- 1 1⁄2 cups milk of choice
- 1 tablespoon peanut butter or almond butter
- 1 teaspoon vanilla extract
- 2-3 ice cubes
Instructions:
- Prepare beet and gather ingredients.
- Add all ingredients to blender except ice.
- Blend until smooth, adding ice at end.
- Pour into a glass and enjoy this chocolatey treat!
Beet and Berry Smoothie
Sweet mixed berries balance the earthy beet. Use shredded or diced beets.
Ingredients:
- 1 small beet, peeled and diced
- 1 cup strawberries
- 1⁄2 cup raspberries
- 1⁄2 cup blueberries
- 1 banana
- 1 cup Greek yogurt
- 1⁄4 cup orange juice
- 2-3 ice cubes
Instructions:
- Wash, peel, and cut up beet. Hull and halve strawberries.
- Add all ingredients except ice to blender.
- Blend until smoothie consistency, adding ice at end.
- Pour into a glass and top with extra berries.
Storing and Freezing Cut Beets
Properly storing cut beets keeps them fresh for using in smoothies. Here are some tips:
- Fridge: Place cut beets in an airtight container or bag. Keep up to 1 week.
- Freezer: Cut beets can freeze well for months. First, spread on a baking sheet so pieces freeze separately. Transfer to an airtight freezer bag or container.
- Canning: Cut beets can also be canned in jars using a water bath canning method. This preserves them for over a year.
- Pickling: Quick pickle shredded or diced beets in vinegar, sugar, and spices. Will last weeks refrigerated.
With properly cut and stored beets, you can enjoy their nutrients blended into smoothies all year long!
Tips for Cutting Beets
Follow these tips for prepping and cutting beets easily and safely:
- Always peel beets before cutting to remove the tough outer skin
- Use a sturdy cutting board that won’t slide
- Stabilize round beets on their side while slicing
- Work carefully when matchstick cutting to avoid nicked fingers
- Use a sharp knife or mandoline for thin, even cuts
- Keep beet stains from staining hands and clothes by wearing an apron and rubber gloves
- Cut beets just before using for maximum freshness and nutrients
- Store cut beets properly in fridge or freeze for later smoothies
Beet Nutrients and Benefits
Understanding beet nutrition helps you appreciate why they deserve a spot in your smoothies. Here are some of the top nutrients and benefits of beets:
| Nutrient | Benefits |
|---|---|
| Vitamin C | Boosts immunity, aids collagen production |
| Folate | Important for pregnancy and DNA synthesis |
| Manganese | Critical for bone health and metabolism |
| Potassium | Lowers blood pressure, reduces muscle cramps |
Beets also contain antioxidants like betalains that may reduce inflammation and lower cancer risk. Their nitrates boost nitric oxide levels in the body, which improves heart health and endurance.
Conclusion
Cutting beets into thin, small pieces like shreds, matchsticks, or dice makes them ideal smoothie ingredients. Their earthy sweetness and bright color liven up smoothies while providing a big nutritional boost. Proper storage keeps them fresh until you’re ready to blend them into nutritious drinks. Follow these tips for prepping and cutting beets to reap their many benefits in smoothies.
