This vibrant smoothie packs a powerful punch of antioxidants and potential health benefits for your gut microbiome. Beets and high phenolic EVOO are the stars of the show, offering a delightful combination of sweet and earthy flavors with a peppery kick.
Ingredients:
- 1 cup cooked and chopped beetroot (or 1 cup frozen beet cubes)
- 1/2 banana (fresh or frozen)
- 1/4 cup plain yogurt (dairy or non-dairy)
- 1/4 cup plant-based milk (almond, oat, etc.)
- 1 tablespoon chia seeds
- 1 tablespoon chopped fresh mint leaves
- 1-2 teaspoons Aristoleo+ PowerShot Certified HP EVOO (added after blending)Drizzle Aristoleo+ PowerShot or spritz Aristoleo+ MicroDosing after blending to prevent hydrogenation and preserve its health benefits.
Instructions:
- Blend together the cooked beetroot, banana, yogurt, plant-based milk, chia seeds, and mint leaves until smooth and creamy.
- Pour the smoothie into a glass.
- Drizzle high phenolic EVOO over the top of the smoothie to desired amount.
Phenolic Powerhouse:
- Beets: Loaded with a class of phenolics called betalains, which give beets their vibrant red color. Betalains have been linked to anti-inflammatory properties and may offer some protection against chronic diseases https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3920924/.
- High Phenolic EVOO: Rich in phenolics like oleocanthal and oleuropein, which contribute to its anti-inflammatory, heart-protective, and potentially brain-protective benefits https://www.mayo.edu/research/clinical-trials/cls-20154146.
Microbiome Magic:
- Beets: Studies suggest that dietary nitrates found in beets may be converted by gut bacteria into beneficial nitric oxide, which can improve blood flow and potentially support a healthy gut microbiome https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6178580/.
- High Phenolic EVOO: Emerging research suggests that the polyphenols in EVOO may promote the growth of beneficial gut bacteria, potentially contributing to a healthier microbiome https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6928462/.
- Chia Seeds: A good source of fiber, which is essential for feeding the beneficial bacteria in your gut.
- Yogurt: Choose yogurt with live and active cultures (probiotics) to further support a healthy gut microbiome.
Flavor Twists:
- Citrus Zing: Add a squeeze of fresh orange or lemon juice for a brighter flavor.
- Spicy Kick: Add a pinch of ground ginger for a touch of warmth.
- Creamier Dream: Use full-fat Greek yogurt or add a tablespoon of nut butter for a thicker texture.
EVOO Intensity:
Start with a drizzle of high phenolic EVOO and taste before adding more. Remember, it has a stronger, peppery flavor compared to regular EVOO.
Aristoleo+?
Just 1 ml will give you your phenolic boost!
Enjoy this vibrant and healthy smoothie that's good for your taste buds and your gut!
Me agapi (with love)
Marilyn
Photo Credit: Image by Freepik