• 2

    Smoothies

  • No refined sugar

  • Vegan

  • Prep Time 3'

  • Total Time 5'

Pink beetroot and aronia smoothie recipe

  • 2

    Smoothies

  • No refined sugar

  • Vegan

  • Prep Time 3'

  • Total Time 5'

Does anyone else dream about their breakfast the next day? Call me crazy, but there are definitely some nights where I lay in bed and plan out my breakfast for the next morning. When I create something so good in my head, all I want is it to be the next morning so that I can wake up and bring it to life. Sometimes I crave a hearty sweet bowl of oatmeal or a savoury piece of smashed avocado toast. As it has been warming up outside, my body is calling for something a little lighter. I have become really good at reading my body and when it calls for a smoothie, you better whip it up a delicious one. On this particular occasion, I couldn’t wait to create the most beautiful and nourishing pink goodness!

I love a smoothie because you can experiment with different fruits and consistencies. There is definitely an art to creating the perfect Instagram-worthy colour. I think I nailed it with this one, and managed to pack it with nutrients in the process. For me, a smoothie can’t just look good, it also has to do the breakfast job. It must provide a balanced meal that will power me through my morning workout and never-ending list of to-do’s. On the agenda today is yoga, catching up with friends, grocery shopping for the week, a bit of work in the afternoon and then meal prepping. There isn’t a lot of time for snacking, so this smoothie has got to get me through a good chunk of the morning!

I am not a fan of anything too sweet or too bitter. The trick is to finding something in between! After playing around with different combinations, I find that it works well to use fresh lemon juice and sour fruits to balance out the sweet ingredients. To get the thicker consistency, I usually use frozen fruits. You can freeze your own fresh fruit or buy organic frozen fruit at the grocery store. Raw or dehydrated fruits also work really well if you have those on hand.

My mother instilled in me that breakfast truly is the most important meal of the day, and boy do I believe it! With this in mind, I am extra aware of what I am putting in my body to start my day. Even with a simple smoothie, you must be mindful to create a balanced and nutritional meal. The ingredients listed below have proven to help me kick start my day, but you can always adjust where you see fit.

For my liquid, I use almond milk. While there are several non-dairy alternatives, I find almond milk to be the creamiest and have the smallest impact on the overall flavour. One thing I look for in my nut milk is that it is organic and free of carrageenan. This emulsifier has the potential to cause inflammation in our bodies and is a no-go for me! I also would suggest trying to make your own almond milk if you have the time and resources. You definitely avoid all additives when you go this route.

The half of a banana, fresh or frozen (depending on desired thickness) is a great addition to a breakfast smoothie. Bananas are high in fibre and potassium. Fibre helps with digestion, while potassium is essential for healthy heart and nervous system. I also like to go for a banana before I hit the gym, and whenever my stomach is feeling off, a banana usually does the trick. I love the mildly sweet flavour that Erbology Organic Aronia Dried Berries add, they are also super nutritious!

Lastly, add the agave and fresh lemon juice to balance out the sweet and sour. I also like the sweet and earthy taste of the beetroot combined with aronia, it gives the smoothie a slightly sour and delicious juicy flavour. You may find that you need something a little sweeter, maybe add the other half of the banana or other sweet berries. If you want to make the smoothie more hearty, you can add chocolate, nuts and/or oats. All these also pair well with aronia.

The amazing aronia berry benefits

Aronia berries are a deep purple berry, packed with antioxidants, vitamins, and phytonutrients.

Aronia is a polyphenol. We can contribute a lot of aronia’s health benefits to this property. Simple phenols, like the ones we see in aronia, have been studied for their anti-inflammatory properties and ability to disinfect the bloodstream and the body (1).

The first thing you will notice about the berry is its vibrant color. A type of polyphenols, anthocyanins are the pigments that give red, purple, and blue plants their rich coloring. In addition to acting as antioxidants, anthocyanins have also been linked to weight loss and obesity prevention. In a study by Tsuda et al, mice were fed anthocyanins while simultaneously taking part in a high-fat diet. The typical symptoms that usually accompany a high-fat diet, such as hyperglycemia, hyperinsulinemia, and hyperleptinemia, did not occur when mice also ingested isolated anthocyanins. This goes to show that anthocyanins, as a functional food component, can potentially aid in the prevention of obesity and diabetes (2).

The high amount of anthocyanins makes aronia berry a great natural antioxidant. We need antioxidants to protect our body’s cells from the damaging effects of oxidation. In fact, aronia is one of the best in terms of its oxygen radical absorbance capacity (ORAC). This is a measure of an antioxidant capability to neutralize free radicals. Blueberries and raspberries are also considered antioxidant-rich fruits, but the ORAC of aronia is more than double!

Why is beetroot so good for you.

The beetroot does more than just make the drink pretty, it does a lot for our health. Beetroot is a wonderful source of the amino acid betaine. Betaine is the pigment in beetroots that provide the red colouring and a host of health benefits. One cup of raw beetroot contains approx. 175mg of betaine (3). Betaine aids in liver function, detoxification, cellular functioning and the processing of fats within the body (4).

There has been ongoing research about the ability of betaine to improve muscle mass. In 2013, the Journal of the International Society of Sports Nutrition concluded that betaine does positively impact body composition by aiding in muscle power and growth and contributing to increased stamina (5).

Beetroot is also known to be a good source of folate and manganese. Folate is important for maintaining a healthy metabolism. It also encourages healthy skin and hair, and protects the mouth from soreness and ulceration. Manganese is not as prevalent as other minerals in our body but just as crucial. Without enough of it, one may potentially experience bone malformation, weakness, and seizures. But we only need a small amount of it.

Written By: Danielle Bear

 

(1) Derek, and Bradley Bolling. Anti-Inflammatory Activity of Aronia Berry Polyphenols in Jurkat T Cells, 1 Apr. 2017, www.fasebj.org/doi/abs/10.1096/fasebj.31.1_supplement.166.4?utm_campaign=FASEB_J_TrendMD_1&utm_medium=cpc&utm_source=TrendMD&.

(2)Mary Ann. “Anthocyanins and Human Health: An In Vitro Investigative Approach.”Journal of Biomedicine and Biotechnology, Hindawi Publishing Corporation, 1 Dec. 2004, www.ncbi.nlm.nih.gov/pmc/articles/PMC1082894/#B2.

(3)“Beets, Raw Nutrition Facts & Calories.” Nutrition Data Know What You Eat., nutritiondata.self.com/facts/vegetables-and-vegetable-products/2348/2.

(4) Craig, and Stuart AS. “Betaine in Human Nutrition | The American Journal of Clinical Nutrition | Oxford Academic.” OUP Academic, Oxford University Press, 1 Sept. 2004, academic.oup.com/ajcn/article/80/3/539/4690529#109827736.

(5) Cholewa, Jason M, et al. “Effects of Betaine on Body Composition, Performance, and Homocysteine Thiolactone.” Journal of the International Society of Sports Nutrition, BioMed Central, 22 Aug. 2013, jissn.biomedcentral.com/articles/10.1186/1550-2783-10-39.

Ingredients

Here's how you do it

  1. Add all ingredients to a high-powered blender, and blend until smooth and creamy. This should only take about a minute.
  2. Depending on your desired consistency, pulse 15-20 times to smooth out and then pour into a cup or bowl.
  3. For an extra treat, top with Erbology Tigernut Granola or Erbology Energy Balls.
  4. Grab a spoon or a straw and dig in!

Tags

  • Anthocyanin
  • Antioxidant
  • Aronia
  • Beetroot
  • Betaine
  • Cleansing
  • Potassium
  • Skin food
  • Smoothie

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