Red power smoothie recipe

Calories: ~369 kcal

Carbs: ~62g, Protein: ~8g. Fat: ~8g, Fibre: ~16g

Ingredients (1 big portion)

½ Pomegranate

2 small beetroots

2 small carrots

Juice of 2 oranges

1 teaspoon of oil (e.g. flaxseed oil, rapeseed oil or olive oil)

2 ice cubes

Equipment

Smoothie blender (or food processor or an immersion blender)

Scales

Chopping board

Knife

Preparation

1. Peel off the skin of the beetroot and cut it into pieces. Wash the carrots, cut off the ends and cut them into pieces. Squeeze the oranges. Half the pomegranate and take out the seeds.
2. Blend all the ingredients in your blender (or food processor or with an immersion blender). Add the orange juice and the oil first and, then add the beetroot, the carrots and the pomegranate seeds. On top put the ice cubes. Blend everything together.
3. Pour the smoothie into a big glass. Garnish with a few extra pomegranate seeds

Tips

1. Some vitamins are fat-soluble vitamins and much better absorbed together with some fat. So always make sure to add a bit of fat, e.g. one teaspoon of oil, to this smoothie.

Why this smoothie is great for you

1. Beetroots are a great source of fibre, folate, potassium, iron, carotenoids and vitamin C. Consuming lots of foods high in carotenoids can help decrease the risk of breast cancer.
2. Pomegranate has several health benefits. It can help prevent or treat various disease risk factors including high blood pressure, high cholesterol and has inflammatory activities. It is demonstrated that certain components of pomegranate such as polyphenols have potential antioxidant, anti-inflammatory, and anticarcinogenic effects.
3. Carrots are a particularly good source of carotenoids, fibre, vitamin K1 and potassium.
4. Oranges are a healthy source of fibre, vitamin C, thiamine, folate, and antioxidants. All citrus fruits are high in carotenoid antioxidants, which are responsible for their rich colour.

For more information on the nutritional science behind our recipes see our webpage on diet.

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