Blueberry Beet Smoothie

Throughout my career as an occupational therapist, I've observed  poor appetite as a common concern among many patients. While maintaining a healthy diet is crucial, ensuring adequate caloric intake is equally important for optimal function and healing. For those struggling with nutritional intake, I often recommend incorporating smoothies into their daily routine. Smoothies offer a versatile and easily customizable solution to meet individual dietary needs and caloric requirements, providing proper nutrition for those with busy schedules or limited appetites.

Smoothies are particularly beneficial for several reasons:

• Nutrient Density: They can pack a variety of fruits, vegetables, and other nutrient-rich ingredients into a single serving. I recommend a higher vegetable to fruit ratio especially for those with insulin sensitivity.

• Easy Digestion: The blended form makes nutrients more readily available for absorption, which is especially helpful for those with digestive issues.

• Customization: Smoothies can be tailored to individual taste preferences, dietary restrictions, and nutritional needs.

• Convenience: They're quick to prepare and can be consumed on-the-go, making them ideal for busy schedules.

• Hydration: Smoothies contribute to daily fluid intake, which is crucial for overall health.

• Calorie Control: It's easy to adjust the caloric content by adding or reducing ingredients like nut butters, avocado, or protein powders.

This blueberry beet smoothie is an excellent example of a nutrient-packed drink. Here's why it's particularly beneficial:

• Antioxidant Rich: Blueberries and beets are both high in antioxidants, which help combat oxidative stress in the body.

• Anti-Inflammatory: The betalains in beets and anthocyanins in blueberries have potent anti-inflammatory properties.

• Fiber Content: Both main ingredients provide fiber, supporting digestive health and promoting satiety.

• Vitamins and Minerals: Beets are rich in folate, manganese, and potassium, while blueberries offer vitamin C and K.

• Natural Sweetness: The combination of fruits provides natural sweetness without the need for added sugars.

• Vibrant Color: The deep purple hue is not only visually appealing but also indicative of the high phytonutrient content.

While it's ideal to obtain nutrition through whole, unblended foods to support the muscles of mastication, smoothies serve as an excellent alternative for those struggling to meet their nutritional needs. They bridge the gap between insufficient intake and optimal nutrition, making them a valuable tool in dietary management. Remember, the goal is to use smoothies as a supplement to, not a replacement for, a balanced diet of whole foods whenever possible.

Fun fact:

Plants don’t produce both betalains and anthocyanins. They are structurally and chemically different and have never been found in the same plant together.

In this recipe, you have the benefits of both phytochemicals by combining both blueberries and beets together.

 Ingredients:

 2/3 cup frozen blueberries

1/2 cup cooked beets

1 cup frozen spinach leaves

1.5 - 2 cup coconut or almond milk

2 TBS hemp seed

1 serving Collagen Peptides

1/2 cup ice (if using fresh fruit)

Optional (for higher caloric intake):

1 TBS almond butter

½ avocado

1 teaspoon chia seeds

1 TBS flax seeds

1 TBS honey or maple syrup

1 TBS protein powder

 Instructions:

1.     If using fresh beets, cook them before hand by boiling, or steaming for ~ 20 minutes until tender. Beets are cooked if you can poke a fork or toothpick easily

2.     Add all ingredients to a blender

3.     Blend on high speed until smooth and creamy, about 1-2 minutes. Add more liquid for desired consistency

4.     If you prefer a sweeter smoothie, feel free to add a TBS of honey or syrup.

5.     If you prefer a colder smoothie, toss in a few ice cubes before blending. If necessary, scrape down the sides of the blender to ensure all ingredients are incorporated.

6.     Once blended to desired consistency, pour into glass and enjoy!

Nutrition:

Calories: 435 Serving size: 1

Carbs: 45g          |         Protein: 35g         |       Fats: 21g      | Sugar: 17g | Fiber: 25g

Notes:

Nutritional values computed are without optional ingredients. Please adjust ingredients accordingly for any dietary restrictions.