When it comes to juicing, variety is the spice of life. But, could the addition of raw beets to your routine really make a difference?
While it's common to eat beets pickled or cooked, like in this veggie burger, eating the root raw is uncommon, albeit perfectly acceptable. In fact, beet greens shouldn't be overlooked either. The leaves—which belong to the spinach and chard family—can either be added to your juices or sautéed just like spinach.
Discover the benefits of this earthy root vegetable and how to go about juicing raw beets and their greens with an easy five-ingredient beet juice recipe.
The health benefits of beets
In addition to brightening up your glass—and your Instagram juicing chronicles—beets are full of phytonutrients, antioxidants, and energy-boosting carbohydrates that do the body good. And, according to a study by The Gerontological Society of America, consuming beet juice helps increase blood flow to the brain and results in improved motor functions, especially while working out.
There are numerous benefits to incorporating beets into your weekly juices; beet greens are rich in iron, calcium, and both vitamins A and C. The roots themselves are high in fiber, potassium, and folic acid. Even the pigment responsible for the beet’s distinct red color, betacyanin, has been shown to prevent bladder cancer.
The lowdown on juicing raw beets
So you get it, beets are good for you and you want to start adding to them your weekly juicing plan. Thankfully, juicing raw beets is relatively easy, albeit a little messy—the color can really stain your hands!
All you have to do is wash the beets under running water, peel the tough outer layer of skin, cut into quarters and add to your juicer. From there, you can either add other fruits and vegetables like carrots and apples to the juicer, or make a beet juice shot like Carrie Underwood’s trainer does: add in some freshly squeezed lemon juice and ginger to get rid of the root’s earthy taste.
- Wash raw beets (including stem and leaves) under running water. If necessary, use a brush to scrub mud and dirt off the beet outer layer.
- Peel the tough outer layer and cut the beets into quarters. The leaves are high in nutrients and can also be added to the juicer—just make sure to chop them into medium-sized pieces.
- Place a glass at the spout before turning the juicer on. Add handfuls of leaves and beet quarters to the juicer in batches. Turn off the juicer once all the beets have been added.
Tip: Plain beet juice with its leaves can taste earthy and bitter to some. To sweeten your juice, add a carrot or apple into the blender. Freshly squeezed lemon juice and ginger are also recommended additions.
Beet and carrot juice recipe
_1 beet, peeled and quartered
1 carrot, peeled and chopped
1 apple, cored and quartered
2 Tbsp lemon juice, freshly squeezed
1 inch fresh ginger, peeled
- Wash fruits and vegetables under running water. Prep the fruits and vegetables by peeling, coring, and cutting them.
- Add handfuls of ingredients into the juicer and make sure to place a glass near the spout before turning it on. Use a plunger to press the vegetables down towards the blades to extract as much juice as possible.
- Repeat until all the ingredients have been added.
Stepping up your juicing game by juicing raw beets and their greens not only adds variety to your everyday routine but also more energy to get you through the day. And, potassium and iron and calcium…need I say more?
- Well+Good: Why pairing beet juice with your workout routine might give your brain a boost
- Well+Good: These mushroom-beet-quinoa veggie burgers are the healthy hit your next cookout needs
- National Institutes of Health: Beet Root Juice: An Ergogenic Aid for Exercise and the Aging Brain
- National Institutes of Health: Betacyanins enhance vitexin-2-O-xyloside mediated inhibition of proliferation of T24 bladder cancer cells
- BBC Good Food: The health benefits of beetroot
- Well+Good: The 3-ingredient beet juice shot Carrie Underwood’s trainer takes to amp up her workouts
Christabel Lobo is a freelance writer focusing on all-things food, travel, and wellness. Her writing has appeared in Tenderly, SilverKris, Byrdie, Trivago, Open Skies, Fodor’s, London’s Evening Standard, Silkwinds, HuffPost, Barclays Travel, Pint Size Gourmets, and on her personal yoga & travel blog, Where’s Bel. Feel free to check out her design and writing portfolio: christabel.co