Beetroot Juice Recipe
This vibrant beetroot juice is naturally sweet, earthy, refreshing, and packed with the characteristic nitrates found in beetroot. Beetroot juice has been studied for its potential effect on blood pressure, with research suggesting it may modestly lower systolic blood pressure in some people. However, it shouldn’t be considered a medical treatment or a guaranteed “energy shot.” (PubMed)
Ingredients
- 2 medium fresh beetroots
- 1 medium apple
- 1 small carrot
- ½ lemon
- ½-inch piece fresh ginger
- ½ cup cold water
- Ice, optional
Directions
1. Prepare the Ingredients
Wash the beetroots, carrot, apple, lemon, and ginger thoroughly.
Peel the beetroots and ginger. Remove the apple core and cut everything into smaller pieces suitable for your blender or juicer.
2. Juice the Ingredients
Add the beetroot, apple, carrot, ginger, lemon juice, and water to a high-speed blender.
Blend until completely smooth.
3. Strain
Pour the mixture through a fine-mesh strainer or cheesecloth into a large glass or jug.
Press the pulp with a spoon to extract as much liquid as possible.
If you’re using a juicer, simply process all the ingredients according to your machine’s instructions.
4. Serve
Pour the beetroot juice over ice and serve immediately.
For a sweeter juice, use an additional half apple. For a more refreshing flavor, add extra lemon.
What Nutrition Research Says About Beetroot
Beetroot is naturally rich in dietary nitrate, which the body can convert through several steps into nitric oxide. This pathway is one reason beetroot juice has been studied for its effects on blood pressure. (PubMed Central (PMC))
A 2024 systematic review and meta-analysis of randomized trials in people with hypertension found that daily beetroot juice providing 200–800 mg of nitrate was associated with an average reduction of about 5.3 mmHg in clinical systolic blood pressure, although the researchers rated the certainty of evidence as low. (PubMed)
So while beetroot juice can be a nutritious addition to a balanced diet, calling it “nature’s energy shot” is more of a catchy description than a medical claim.
Tips
- Drink it fresh for the best flavor.
- Start with a smaller serving if you’re not accustomed to beetroot juice.
- Beetroot can temporarily turn urine or stool pink/red. This can be harmless, but unexpected or persistent blood-like discoloration should not automatically be assumed to be from beetroot.
- If you take blood-pressure medication or have low blood pressure, discuss regular beetroot-juice consumption with your healthcare professional because beetroot may lower blood pressure. (PubMed)
Recipe Information
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 2
Category: Juice / Beverage
Best Served: Chilled