Medically reviewed by Shahzadi Devje, Registered Dietitian (RD) & Licensed Diabetes Educator (CDE)

Smoothie bowls are all the craze recently. And for good cause! They’re scrumptious, nutritious, and ideal for a fast breakfast. This Beet Berry Smoothie Bowl is one in every of our favourites. It is made with raspberries, beet, and cauliflower – all healthful ingredients that provides you with sustained vitality. The creaminess is achieved with coconut-flavoured Greek yogurt — with an extra enhance of protein from hemp seeds and chia seeds. This recipe is vegetarian, high protein and a part of my heart healthy series.

a close up perspective shot of a perspective shot of a coconut bowl of a pink smoothie topped with seeds and raspberries with beets in the background.

As a registered dietitian and certified diabetes educator, I am blissful to share that not solely is that this berry smoothie bowl vibrant, nevertheless it’s additionally excessive in protein and wholesome fat (omega 3s). And for those who’re trying so as to add gut healing foods to your food plan, it is a terrifically scrumptious and filling probiotic-rich recipe – with a wholesome dose of fibre too! In actual fact, that is one in every of my favorite methods of incorporating fermented foods into our weekly menu.

Even higher, this protein smoothie bowl can also be excessive in nutrients which can be useful for each diabetes and coronary heart well being. The fruit-vegetable-seed mixture gives heart-healthy fat, nutritional vitamins, minerals, and antioxidants to assist your ticker, making it a coronary heart sensible possibility.

Plus, the addition of beet affords a wholesome serving of nitrates, which have been linked to raised blood stress management and circulation. So, for those who’re looking for extra beet recipes, this Beetroot Poriyal Recipe is one to strive.

Vitamin info and well being advantages of raspberries

Berries, significantly these from the Rosaceae (strawberry, raspberry, blackberry) and Ericaceae (blueberry, cranberry) households are wonderful sources of bioactive compounds (BAC).

Berries are excessive in BAC (phenolic compounds corresponding to phenolic acids, flavonoids-flavonols, anthocyanins, tannins, and ascorbic acid), which can operate as highly effective antioxidants and, thus, would possibly help within the prevention of irritation illnesses, coronary heart illness, or some varieties of cancers.

a coconut bowl of a pink smoothie topped with seeds, raspberries and a flower on a styled tray with beets and a ramekin of raspberries.

Moreover, raspberries are a low-glycemic fruit, which suggests they might assist blood sugar stability and kind 2 diabetes management.

In a single present randomized controlled trial, plant parts (anthocyanins) in raspberries had been discovered to scale back post-meal excessive blood sugars and irritation.

On the whole, these compounds have anti-inflammatory results and are useful for type 2 diabetes management.

Frozen raspberries (100-gram serving) are:

  • a superb supply of vitamin C, which is essential for a healthy immune system
  • excessive in dietary fibre, a significant part for good well being: regularity, intestine well being, insulin resistance, blood sugar management, and weight administration.
  • a wealthy supply of anthocyanins. These are highly effective antioxidants which have been proven to assist cut back irritation.
  • wealthy in manganese, an essential mineral for bone well being and vitality manufacturing.

Energy in raspberries

A 100 gram of frozen raspberries gives 56 energy, making it a decrease calorie berry.

Carbs in raspberries

A 100-gram serving of frozen raspberries gives 12.6 grams of whole carbs and 4.3 grams of fibre.

Following, you’ll discover beets diet knowledge for 100 grams of frozen raspberries.

Nutrient and energy Quantity %DV
Calcium 24 mg 2%
Copper 0.1 mg 11%
Dietary Fiber 4.3 g 15%
Fats 0.8 g 1%
Folate/Folic Acid 28 mcg 7%
Iron 0.8 mg 4%
Magnesium 23 mg 5%
Manganese 0.6 mg 26%
Potassium 184 mg 4%
Protein 9.7 g 2%
Riboflavin 0.1 mg 8%
Sodium 4 mg 0%
Niacin 0.7 mg 4%
Thiamin 0.1 mg 8%
Whole carbohydrate 12.6 g 5%
Vitamin A 4 mcg 0%
Vitamin B6 0.1 mg 6%
Vitamin C 17.6 mg 20%
Zinc 0.3 mg 3%
Energy 56 kcal

Elements for raspberry smoothie bowl

food ingredients in bowls and small ramekins on a wooden board.

To create this berry smoothie bowl, you may want solely seven components:

  • Raspberries: frozen raspberries are greatest on this recipe. Not solely do the chilled berries assist make the smoothie bowl good and thick, however the chilly additionally makes it tastier. A handful of recent raspberries can be utilized as a topping.
  • Beet: the uncooked beet gives sweetness, added diet and a stunning pink color to this antioxidant smoothie bowl.
  • Cauliflower: truthfully, you may’t style it in any respect! It is such a beautiful technique to sneak in additional veggies and make the berry smoothie bowl ultra-creamy.
  • Greek Yogurt: I used coconut-flavoured Greek yogurt for its sweetness, creaminess and added protein. Plus, coconut pairs exceptionally effectively with beetroot.
  • Hemp Seeds: these little seeds are a dietary powerhouse! They’re loaded with protein, wholesome fat and fibre.
  • Chia Seeds: much like hemp seeds, chia seeds provide a superb quantity of protein, wholesome fat and fibre. In addition they add a stunning texture to the berry smoothie bowl.
  • Banana: a ripe banana helps to naturally sweeten the berry smoothie bowl and makes it additional creamy.

The way to make it

This straightforward smoothie bowl recipe couldn’t be simpler to make.

birds-eye view of a pink smoothie in a blender.
  1. Place all components right into a high-speed blender and mix till clean.
  2. Pour the berry smoothie combination right into a bowl and prime with recent raspberries and a sprinkle of hemp and chia seeds.
a perspective shot of a coconut bowl of a pink smoothie topped with seeds and raspberries.

You’ll find the entire ingredient record and detailed directions within the recipe card beneath.

Ideas

  • Put on gloves when washing, peeling and chopping the beet to keep away from staining your fingers
  • Chop the beet into small items earlier than including it to the blender. This can assist it mix extra simply.
  • I like to recommend utilizing frozen raspberries for this recipe as they assist make the berry smoothie bowl thick and icy chilly. Nevertheless, if you cannot discover them, recent raspberries can be utilized. Merely freeze them for a few hours earlier than including them to the blender.
  • For a thicker (and colder) berry smoothie bowl, use a frozen banana.
  • Serve chilly and revel in instantly!
  • Contemplate portioning out this breakfast smoothie bowl or sharing it with a pal in case you have type 2 diabetes and managing blood sugars.

Vitamin info per serving

One serving of this beet berry smoothie bowl is:

  • Excessive in protein – offering 27 grams per serving
  • A wonderful supply of fibre (76% DV)
  • A wonderful supply of vitamin C (112% DV)
  • Low in sodium
  • A wonderful supply of calcium (36% DV)
  • A wonderful supply of iron (28% DV)

*% Day by day Values are based mostly on a 2000 calorie food plan

Variations and storage 

  • This berry smoothie bowl can simply be made vegan through the use of a plant-based yogurt.
  • Although it is best loved instantly, you may maintain it within the fridge for as much as 24 hours. Observe that the berry smoothie bowl will thicken barely because it chills within the fridge.
  • If you do not have raspberries available, be at liberty to make use of another berry you want. Strawberries, blueberries or blackberries would all be scrumptious on this recipe.
  • This berry smoothie bowl is ideal as a breakfast protein smoothie bowl.
a perspective shot of a coconut bowl of a pink smoothie topped with seeds and raspberries on a gold tray styled with beets and raspberries..

For those who’re concerned about experimenting with uncooked beets, I can confidently say that is one of the best beet smoothie recipe – our household loves it and I hope yours will, too!

What are your favorite smoothie bowl toppings? Let me know within the feedback beneath.

I would love to listen to from you for those who do that berry smoothie recipe! Depart a remark, price it, or share a photograph and hashtag #desiliciousrd on Instagram. I can not wait to see your pictures.

Desi~liciously Yours,

Beet Berry Smoothie Bowl


Print
Pin

Smoothie bowls are all the craze recently. And for good cause! They’re scrumptious, nutritious, and ideal for a fast breakfast or snack. This Beet Berry Smoothie Bowl is one in every of our favourites. It is made with raspberries, beet, and cauliflower – all healthful components that provides you with sustained vitality all through the day. The creaminess is achieved with coconut-flavoured Greek yogurt — with an extra enhance of protein from hemp seeds and chia seeds. This recipe is vegetarian and a part of my coronary heart wholesome and diabetes pleasant sequence.

Prep Time5 minutes

Whole Time5 minutes

Delicacies American

Servings: 1 serving

a coconut bowl of a pink smoothie topped with seeds and raspberries on a styled tray

Directions

  • Place all components right into a high-speed blender and mix till clean

  • Pour the berry smoothie combination right into a bowl and prime with recent raspberries (non-obligatory) and a sprinkle of hemp and chia seeds. Be happy so as to add your favorite toppings

Vitamin Info

Beet Berry Smoothie Bowl

Quantity Per Serving

Energy 535
Energy from Fats 144

% Day by day Worth*

Fats 16g25%

Saturated Fats 4g20%

Trans Fats 1g

Polyunsaturated Fats 9g

Monounsaturated Fats 1g

Sodium 121mg5%

Potassium 1310mg37%

Carbohydrates 72g24%

Fiber 19g76%

Sugar 41g46%

Protein 27g54%

Vitamin A 213IU4%

Vitamin C 92mg112%

Calcium 361mg36%

Iron 5mg28%

* % Day by day Values are based mostly on a 2000 calorie food plan.

Please notice the dietary evaluation values are estimates and options. This diet information desk doesn’t know your life – your physique, together with your starvation and satiety cues, change each day. It is okay to eat kind of. Say no to meals guilt and as a substitute embrace conscious consuming.

;