If you like beetroots, you’re a lucky person. I’ll explain why in a minute. If you don’t, and you’re like me, you might still want to eat beets anyway. Or at least drink the odd beetroot smoothie.

Although I was recently convinced by one of our chefs that meals including beetroot can be surprisingly pleasant (see here for example), I still hold my nose when drinking beetroot juice.

Fancying myself a bit of a runner, and taking the idea of fueling myself (and nutrition in general) quite seriously, beetroots have some amazing properties.

Turning them into palatable smoothies is a win-win for me.

What is a beetroot smoothie?

Beetroot smoothie is a purplish-red blend of fresh beets and other nutritious elements.

It makes the best use of beets taste- and health-wise so that even the most ardent beetroot avoiders can enjoy its benefits to the fullest.

Oh yes, why do I like this smoothie so much? Well, primarily because I don’t need to hold my nose while drinking it!

The lime juice and mint take the edge off that earth taste that beetroot is famous for, and the small amount of maple syrup gives it just a hint of sweetness.

The apple also provides a welcome smoothness, both to taste and texture. Off we go then!

Beet smoothie benefits

A serving of this healthy beet smoothie contains a wide range of vitamins, minerals and antioxidants.

It’s loaded with vitamin A, vitamin C, potassium, calcium and iron. Plus it has dietary fiber to keep you full for longer and support your digestive health.

Mint is helpful in soothing indigestion which can be very useful for detoxing.

If you have weight-loss goals, this recipe is low in fat and calories, and it results in a wonderful beetroot smoothie for weight loss.

Enjoying the delicious combination of smoothies and weight loss benefits? Check out these protein super smoothies for losing weight.

Ingredients for making a beetroot smoothie

Beets

You’ll need one small precooked beetroot which you can prepare yourself by boiling or roasting. Another option is to buy a pack of cooked beets.

Liquid base & sweetener

The liquid base here is water, simple and straightforward. You can use beetroot juice if you need to replace the beet and water duo.

To add some sweetness, I opted for a teaspoon of maple syrup.

Add-ins and toppings

Some apple, lime juice and fresh mint help nail the taste of this beet smoothie. You can also garnish your ready-to-drink smoothie with a sprig of mint for aesthetic pleasure.

Preparing the beets

How you prep your beets for this beet smoothie recipe is up to you but I’d like to make sure you know your options.

Here’s how to prepare beets for smoothie:

1. Choose a small fresh beetroot with no wrinkles or blemishes.
2. Wash them under cold water and scrub them to remove any leftover dirt.
3. Peel the beet with a knife or vegetable peeler. You can also postpone this step until after the cooking.
4. Another optional step is to cut your beet into cubes for easier blending.
5. Steam, boil or roast your beet or beet cubes until they become tender.

How to steam beets

Place your beetroot in a steamer basket over boiling water and steam on low heat until you can easily pierce the beet with a knife or fork.

How to boil beets

Cover your beet with water in a pot, bring it to a boil and after reducing the heat simmer until ready. It usually takes about 20 minutes for a small beet.

How to roast beets

Place the beetroot on a parchment-lined pan and roast it in a preheated oven at 180°C/ 350°F for about 35 minutes. I like to wrap my beets with foil for even roasting.

Raw beets vs. frozen or canned beets

You can use any form of this root vegetable for your smoothie depending on what you have on hand. Raw, frozen and canned beets all have their favourable aspects.

Raw beets are the most unprocessed and nutrient-rich option. I don’t particularly enjoy their intense earthiness but if it works for you, go for it!

Frozen beets can provide a frosty kick to the smoothie which is quite nice if you like ice-cold drinks. They also retain more nutrients than canned beets.

Check out this blog post on how to freeze beetroot for a beet boost year-round!

Canned beets in turn are the simplest idea without any prior prep. But it’s best to choose a no-salt version which wouldn’t alter the beetroot flavor.

Cooked or uncooked beets

If you’re doubting whether to use cooked or uncooked beets, you can rely on your taste preferences.

Raw beet in smoothie recipes might muffle other components with its intensity. So if you’re not a fan of the earthy taste in the first place, it can be too overwhelming.

Cooked beetroot is softer and easier to blend delivering a smoother texture and sweeter flavor notes. However, it’s worse at retaining nutritional benefits than raw beetroot.

How to make a perfect beetroot smoothie

Making a beetroot smoothie is super simple and lightning-fast if you have a decent blender and pre-cooked beets. Everything else is the work of blending magic!

Tips and tricks for making the perfect beetroot smoothie every time

When it comes to beet smoothies, I’m all about the right consistency and balance of flavors which you can achieve with these tips:

• Taste your smoothie as you go and adjust sweetness/acidity levels with maple syrup and lime juice.
• Control the texture by adding more liquid.
• If you enjoy chilled smoothies, add some ice cubes or use frozen beets. You can make a slushy drink by blending ice cubes with your smoothie.

Recipe variations

This smoothie with beets recipe can be tailored to your taste and needs. Here are some ideas:

Different sweetener: You can opt for a touch of honey or agave syrup instead of maple syrup.

Different juice: If you don’t have any lime juice, you can use lemon juice for a similar tartness.

Extra protein: Some nut butter, chia seeds or even a scoop of protein powder can add extra protein if you’re looking for a more filling smoothie.

Toppings: Try topping your smoothie with some chia seeds or nuts for a little crunch.

Flavor enhancers: For complexity, you can experiment with different flavors that suit your taste buds. A touch of ginger can add a kick, while cinnamon can pair nicely with the beetroot + apple combo.

Health benefits of drinking a beetroot smoothie

Research has already shown that beetroot juice can make small, but telling changes to athletic performance.

The nitrate (or nitric oxide) takes care of this – it is believed the oxide increases the delivery of oxygen to muscles during exercise.

For someone who knows that in sport a small help is still a help, I’ll take that, thanks.

If sport isn’t your thing, there are many other reasons to incorporate this root vegetable into your daily diet.

It unquestionably lowers blood pressure, a serious issue for many, and something we should all keep an eye on.

The polyphenols in beetroots have also been linked to helping prevent cancer, mainly by fighting free radicals. They are also believed to promote brain health.

As always though, moderation is key. Going too far with most things is never good, and beet consumption is no exception.

Large amounts of beet juice could be harmful, so don’t go overboard. Rather, let your body get used to them as you up your intake, and keep beets to a couple of times a week.

Nutritional value of a beetroot smoothie

This beetroot smoothie for weight loss has only 116 calories which makes it a great choice for a quick snack or breakfast smoothie.

It also has 6 grams of dietary fiber and 2 grams of protein. To be honest, this sounds amazing for a low-calorie vegan smoothie.

Here’s a quick overview:

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4.75 from 16 votes

Beetroot Smoothie

Looking for a beetroot smoothie for weight loss? Grab the impressive health benefits from the little purple power balls!

Course Breakfast, Smoothies

Cuisine Vegan, Vegetarian

Diet Gluten Free, Egg Free, Low Calorie, Low Fat, Dairy Free, Vegan, Vegetarian

Time Max 10 min

Calories 0 – 150 kcal

Type meal plan recipes

Diet dairy-free, egg-free, gluten-free, vegan

Prep Time 4 minutes minutes

Total Time 4 minutes minutes

Servings 1 person

Calories 116kcal

Author HurryTheFoodUp

Equipment

• Blender
• Peeler
• Cutting board
• Knife

Ingredients

• ½ apple (eg. Golden Delicious)
• 1 small beetroot, pre-cooked
• ½ lime (juiced)
• 1 tsp maple syrup
• 10 mint, fresh
• 1 ¼ cups water

Optional:

• 1 cup beetroot juice (only if you need to the replace a real beet and the water)

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• You know the story: throw everything into the blender. Swirl, noise, rattle.
  ½ apple, 1 small beetroot, pre-cooked, ½ lime, 1 tsp maple syrup, 10 mint, fresh, 1 ¼ cups water, 1 cup beetroot juice
  
• Done. Enjoy! 🙂
  

Notes

Opened a pack of beets and don’t want to drink beet smoothies the entire week? No problem! Try out our bangin’ Beetroot Pasta, or this beautiful Chickpea Salad (incl. beets). If you’re looking to fuel yourself pre-run, then you must check out the famous iskiate. For recovering from long runs or workouts, get a runner’s sandwich down you!

Nutrition

Nutrition Facts

Beetroot Smoothie

Amount per Serving

Calories

116

% Daily Value*

Fat

 

0.4

g

1

%

Saturated Fat

 

0.1

g

1

%

Polyunsaturated Fat

 

0.2

g

Monounsaturated Fat

 

0.04

g

Sodium

 

79

mg

3

%

Potassium

 

448

mg

13

%

Carbohydrates

 

29

g

10

%

Fiber

 

6

g

25

%

Sugar

 

19

g

21

%

Protein

 

2

g

4

%

Vitamin A

 

515

IU

10

%

Vitamin C

 

21

mg

25

%

Calcium

 

69

mg

7

%

Iron

 

1

mg

6

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

Beetroot smoothie FAQs

Check out our free 7-day vegetarian weight loss meal plan to learn the best practices and healthy recipes for weight loss.

More recipes for you

If you like refreshing summer treats, check out these protein popsicle recipes. They’re super simple and healthier than store-bought sweets.

If you’re a student or just looking for quick and affordable vegetarian meals, click the link for 58 wonderful ideas.

Don’t throw away your leftover veg! It’s wasteful, especially when you can create amazing recipes with them!

Last but not least, check out our new high-protein overnight oats recipe. It’s delicious, low calorie and weight loss friendly!

I hope you enjoyed learning about the amazing benefits of beet smoothies! Give this recipe a try and share your thoughts in the comments.

The post Beetroot Smoothie – Perfect for Weight Loss and Detox appeared first on Hurry The Food Up.

Fresh fruit smoothies are a great way to get some healthy eating into your diet – I’m certainly very guilty of not eating anywhere near enough fruit!

So this lovely recipe goes someway to remedying that – and it’s a winner, as it tastes like cheesecake!
And this blueberry banana smoothie is also an absolute protein beast.

One serving already boasts well over 27g of the stuff – and with added powder (depending on the variety) will take you closer to the 45g mark, it’s the perfect way to hit your goals.

Those are the kind of numbers that would make Arnie blush.

And if you’re looking to find more vegetarian recipes then check these out!

So let’s take a look at what makes this smoothie so epic!

Low fat snacks with minimal ingredients are definitely my jam. What’s in this one you wonder?

Ingredients

This protein smoothie recipe is so beginner-friendly!

Fruit

Fresh blueberries are a key ingredient as their slight tartness balances out the sweetness of the banana in this banana blueberry smoothie.

The banana goes so well with the blueberries. I chose to use a frozen banana as it helps to chill the smoothie and creates a delicious smoothie.

You could also use a fresh banana too though if you don’t have a frozen one. Make sure it is a ripe banana either way so its natural sweetness is at its best.

Liquids

I added water to thin down the fruit mixture and also add vanilla extract. Vanilla is a great base for the other fruity flavors to combine with.

You can also add more or less water depending on how thick you want the consistency.

Protein

An easy way to increase protein in a healthy smoothie like this one is to use simple ingredients that are naturally high in protein. I chose to add cottage cheese to this recipe.

Its bland flavor means that it doesn’t detract from the other flavors, and you won’t notice its texture once it’s gone through a high-speed blender.

Extras

I’m also adding lemon zest for extra zing and chia seeds for a nutritional bonus.

How many calories are in this protein smoothie recipe?

There are 506 calories, and 27 grams of protein in this flavourful favorite.

And here’s a quick look at the other nutritional facts,

Health benefits

There are some awesome benefits to drinking this smoothie. Let’s take a look at why cottage cheese snacks make a healthy breakfast.

Not only are blueberries a great superfood full of nutrients that help support immune function, but they have 10 proven health benefits including improving memory and protecting DNA from damage.

Bananas are high in potassium which makes them a great food to have when working out. The potassium helps to prevent muscle cramping!

The chia seeds are a powerful little source of antioxidents as well as lots of essential vitamins and minerals.

But the powerhouse in this banana berry smoothie is definitely the cottage cheese which is going to give us plenty of protein.

In fact, it makes it one of the best smoothies for weight loss!

Protein is the best way to help boost your weight loss and muscle gain goals. In fact it’s really easy to gain muscle on a vegetarian diet especially with the right plan.

Weight loss smoothies are also really effective as the protein helps to reduce cravings.

To get protein into your diet at every meal why not download your free 7-day high-protein meal plan? And if that’s not enough inspiration there is also a great weekly meal plan too!

How to make a smoothie?

Blueberry smoothie FAQs

If you’re bursting like an overheated blueberry to find out the answers to your smoothie questions, then take a look below,

Recipe variations

You could try this smoothie in different ways but it probably wouldn’t still taste like cheesecake (just to warn you!)

• Different fruit – Why not try some different combinations, or see what goes well and add it to the banana and blueberries?

• Different protein – You could swap the cottage cheese for greek yogurt. Or if you aren’t into dairy you could add a smooth nut butter or even some protein powder (vegan if you like) instead of using cottage cheese.

• Different toppings – Why not add some low-fat squirty cream and a few dark chocolate chips if you want to make it extra indulgent? (obviously this will alter the calorie count)

More recipes like this

If you like this recipe I think you’ll also love these:

• Super Spinach Banana Smoothie (High-Protein)

• Vegan Blackberry Smoothie

• Our collection of Healthy Protein-Packed Super Smoothies For Weight-Loss

• Or our collection of 15 Yummy Vegetable Smoothies

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4.79 from 64 votes

Protein Power Blueberry Banana Protein Smoothie

A delicious and high-protein fruit smoothie bursting with blueberries and bananas to power your morning and your workout!

Course Breakfast, Smoothies, Snack

Cuisine Vegetarian

Diet Gluten Free, Egg Free, Vegetarian

Time Max 10 min

Calories 450 – 650 kcal

Type meal plan recipes

Diet egg-free, gluten-free

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 1 servings

Calories 506kcal

Author HurryTheFoodUp

Equipment

• Blender
• Grater

Ingredients

• 1 cup blueberries, frozen (fresh is fine too)
• 1 ripe banana (make sure they’re soft and sweet! Keep some in the freezer like we do here)
• 1 cup milk of choice (we use soy milk)
• 1 tsp vanilla extract
• 4 oz low fat cottage cheese
• 2 tbsp chia seeds
• 1 tsp lemon zest

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Add all the ingredients to a blender, and grate in the lemon zest.
  1 cup blueberries, frozen, 1 ripe banana, 1 cup milk of choice, 1 tsp vanilla extract, 4 oz low fat cottage cheese, 2 tbsp chia seeds, 1 tsp lemon zest
  
• Blend. Done!

Notes

Make-ahead? Yes, prep the night before.

We use low fat cottage cheese to keep the calories and fats a little lower. You can absolutely use regular cottage cheese, of course.

IF YOU LIKED THIS RECIPE: well, this isn’t our only awesome smoothie! Some of our very first recipes were smoothies – like this easy spinach and banana smoothie (that doesn’t taste of spinach!). This yummy fitness mega smoothie is a firm favourite too!

Nutrition

Nutrition Facts

Protein Power Blueberry Banana Protein Smoothie

Amount per Serving

Calories

506

% Daily Value*

Fat

 

14

g

22

%

Saturated Fat

 

2

g

13

%

Trans Fat

 

0.03

g

Polyunsaturated Fat

 

9

g

Monounsaturated Fat

 

2

g

Cholesterol

 

5

mg

2

%

Sodium

 

585

mg

25

%

Potassium

 

1073

mg

31

%

Carbohydrates

 

71

g

24

%

Fiber

 

16

g

67

%

Sugar

 

39

g

43

%

Protein

 

27

g

54

%

Vitamin A

 

1143

IU

23

%

Vitamin C

 

45

mg

55

%

Calcium

 

569

mg

57

%

Iron

 

4

mg

22

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

I love protein shakes but you can’t beat a fruity protein smoothie! They’re the perfect healthy way to start your day or end a workout session and I just love how quickly you can whip one up.

Which one will you try next? If you need some ideas check out the other smoothies I’ve recommended in the More Recipes section above.

The post Protein Power Blueberry Banana Protein Smoothie appeared first on Hurry The Food Up.

You could call this a Hulk smoothie – it’s that green – and the vibrancy comes from the spinach, but don’t be put off just yet!

This peanut butter banana smoothie has got to be at the top of my easy breakfast ideas list and it’s fab as a post-workout snack too.

I know, drinking something green feels wrong. But it’s oh so right, trust me.

This smoothie is super quick to make and full of healthy ingredients, so let’s take a look at what makes this spinach banana smoothie recipe so awesome.

Ingredients

This is a super simple smoothie with only 4 ingredients that you can easily find at your grocery store so let’s go!

Banana

Ripe bananas are best for a smoothie as they have a natural sweetness and make it extra creamy.

You can use a fresh banana, or if you don’t have any ice, a frozen banana can work wonders to keep that smoothie coooool.

Spinach

This healthy green smoothie needs a handful of fresh spinach leaves. I use baby spinach (and the grown-up kind is fine too!).

It will give it a lovely color but don’t worry, the other ingredients disguise any odd taste you might imagine it has.

Peanut butter

High in protein, peanut butter is my secret ingredient in making a smoothie that’s both tasty and filling. Stick to the smooth kind though so you don’t get any bits stuck in your teeth.

Liquid

I chose unsweetened soy milk to make a vegan protein smoothie but you could use another non-dairy milk or dairy milk of your choice, or just plain water if you want to keep the calories down.

Obviously, milk over water is preferable to keep the creaminess going and create the perfect smoothie (though water keeps it a low calorie smoothie recipe).

How many calories are in a spinach banana smoothie?

The best thing about healthy smoothie recipes is that they are a great option for the whole family.

This smoothie has 310 calories and 15 grams of protein.

Here is an overview of the other nutritional facts:

Health benefits

If you want a delicious smoothie that’s full of health benefits you’re in the right place!

Bananas and spinach contain a lot of dietary fiber. My favorite feature of fiber-rich food is that it makes you feel full for longer.

You won’t get so hungry straight after, which helps you to snack less on whatever it was you promised you wouldn’t.

You’re also going to get a load of iron and potassium. Potassium helps fight against increased blood pressure and stops muscle weakness.

Iron, a key nutrient, is used by the body to create myoglobin which provides oxygen to the muscles – essential if you’re working out.

A spinach protein smoothie is also great after a workout.

With the 16g of proteins from the spinach and peanut butter, an 80kg (176lbs) person already takes in more than 20% of the daily recommendation – essential for keeping fit and strong.

If you’re looking to increase your protein intake why not download your Free 7-Day High Protein Meal Plan? And if you need more, there is a weekly plan for you too – aid your weight-loss or muscle-gain goals today!

How to make this easy spinach banana smoothie

(If you’re still not sure how to make this creamy smoothie, take a look at the recipe card below.)

Spinach banana smoothie FAQs

Here are your top smoothie questions answered!

Recipe variations

You could of course mix up the ingredients in any way you fancy in this recipe however it may not have the same nutritional value as the original one.

• Different fruit – You could choose mango, fresh strawberries, or even avocado (although this may increase the calories)
  
• Different veg – Try kale as an alternative green.
  
• Different protein – Of course, if you can’t have peanut butter you could try almond butter as an alternative.
  
• Different milk – If you don’t like soy, try cashew milk or almond milk instead.

More recipes

If you love this recipe then I think you love these too!

• Vegan Blackberry Smoothie
• Fresh & Minty Pineapple and Spinach Smoothie
• Blueberry Banana Protein Smoothie

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4.69 from 151 votes

Super Spinach Banana Smoothie (High-Protein)

Boost your workouts with this protein-packed smoothie! My spinach banana smoothie is lean, clean, and oh so green!

Course Breakfast, Smoothies

Cuisine Vegan, Vegetarian

Diet Gluten Free, Egg Free, Low Calorie, Dairy Free, Vegan, Vegetarian

Time Max 10 min

Calories 150 – 450 kcal

Type meal plan recipes

Diet dairy-free, egg-free, gluten-free, vegan

Prep Time 3 minutes minutes

Total Time 3 minutes minutes

Servings 1 big glass

Calories 310kcal

Author HurryTheFoodUp

Equipment

• Blender

Ingredients

• 1 banana
• 1 handful spinach (approx. 60g)
• 1 tbsp peanut butter
• 1 ¼ cup soy milk (or your fave milk)

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Easy as hell – throw everything together!
  1 banana, 1 handful spinach, 1 tbsp peanut butter, 1 ¼ cup soy milk
• And blend!
  

Notes

Make-ahead? Yes, can be made ahead.

IF YOU LIKED THIS RECIPE: We know sometimes a smoothie change is necessary. For when that happens we also highly recommend the Kiwi Banana Smoothie or the Mango Lassi if you have two minutes more in the morning.

Nutrition

Nutrition Facts

Super Spinach Banana Smoothie (High-Protein)

Amount per Serving

Calories

310

% Daily Value*

Fat

 

14

g

22

%

Saturated Fat

 

2

g

13

%

Polyunsaturated Fat

 

5

g

Monounsaturated Fat

 

5

g

Sodium

 

140

mg

6

%

Potassium

 

1044

mg

30

%

Carbohydrates

 

37

g

12

%

Fiber

 

6

g

25

%

Sugar

 

17

g

19

%

Protein

 

15

g

30

%

Vitamin A

 

3517

IU

70

%

Vitamin C

 

19

mg

23

%

Calcium

 

420

mg

42

%

Iron

 

3

mg

17

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

I really hope you love this creamy spinach banana smoothie I think it’s just delicious! Let me know in the comments what is your favorite smoothie. Have you tried any of the other recipes mentioned above?

If you are hungry for more (or is that thirsty?) then take a look at this amazing collection of 19 Natural High Protein Smoothies!

The post Super Spinach Banana Smoothie (High-Protein) appeared first on Hurry The Food Up.

“Unlike any other organism in history, humans have a mind-body conflict: we have a body built for performance, but a brain that’s always looking for efficiency.” – Dr. Bramble ‘Born to Run’.

I was a bit late to the party in picking up the fantastic book – ‘Born to Run’, but no matter.

If you have just the slightest interest in running or fitness, this book is more than worth taking a look at.

It’s a great read, super insightful too, exploring problems and solutions relating to the human physique.

It touched me so I decided to do a lot of soul-searching, amending my practices and techniques to make running, freeletics – heck, exercise overall a much more fruitful and accomplishing experience. 

One of the things I learnt from the book that really changed the game for me was this natural but incredibly powerful energising drink. 

For an energised and exercise-ready day, start off your morning with this iskiate!

It’s been used by the Mexican Tarahumara Indians – ‘the world’s greatest distance runners’(1) for thousands of years (they call it ‘Iskiate’) and provides your body with a huge amount of endurance energy.

The first time I drank it, I headed out for an 8-mile run where I smashed my previous best time and still had enough energy to continue for another five, and I’m not even kidding.

‘Twas about half a marathon in the end and I’m not one to toot my own horn but I’ve gotta say, that ain’t bad for an easy Sunday morning run.

Ever since then, this beast of a drink has become my go-to before any sort of athletic activity. be it working out at the gym or any kind of sport. 

The best part about it is how quick and easy it is to make, especially since you’ll just need four ingredients. Have a look at the ones I used below.

Ingredients

Sweetener and Citrus

An energy drink is basically just fancy plain water without a sweetener so, I used just a single tablespoon of honey to add some pizzaz to our iskiate.

If you’re vegan, some agave or maple syrup would do just as fine and if you haven’t got any, just throw in your favourite sweetener.

The lime juice adds that much-needed touch of sweet and sour acidity to give this healthy beverage more depth in flavour.

Switch your own chia fresca up a bit by using a different citrus juice like lemon juice (for a lemon chia fresca) or orange juice instead! 

Some fresh mint would also be a great addition, giving it a nice aroma to make your refreshing drink all the more cooling, plus, minty water is great for weight loss too.

Just by subbing one ingredient for another, you can make a variety of chia drinks. So, give it a go, try out a different fruit juice and sweetener every time you make an iskiate to find what fits you!

Chia Seeds and, of course, Water

The black chia seeds, being the star of the show, are essential for this recipe and the water’s what ties all the ingredients together. 

Instead of making your chia water at room temperature with regular water, try using 2 cups of cold water. You could even try making this into a coconut chia fresca (by using coconut water) for an even more refreshing and tasty drink! 

How many calories are in this chia fresca recipe?

This homemade energy drink contains just 142 calories and 3.5g protein per serving.

One portion of our chia fresca will boost you with:

• kcal 142kcal
• Carbs 30g
• Fat 5g
• Protein 3.5g

Being low-calorie and high-fibre, this popular drink makes for the perfect pre or post-workout sip on a hot sunny day. 

Health Benefits – Chia Fresca / Iskiate – A Natural Chia Seed Energy Drink

The main and most important ingredient here is by far the chia seeds.

They’re nice and easy to get hold of these days (you can find them in most good supermarkets/health food stores, or on Amazon too) and are a nutrition powerhouse.

Chia seeds are stacked with omega-3 fatty acids (more than salmon, gram for gram, though plant-based is harder for us to absorb), high-quality protein and dietary fiber – not to mention calcium, magnesium, manganese and a whole host of other nutrients.

There’s also a wide range of health benefits chia seeds provide like helping improve blood sugar levels and heart health and when it comes to water, the benefits are nearly endless.

Citrus fruits aren’t just tart and colourful fruits bursting with flavour, they’re loaded with vitamin c and fibre too while sweeteners, when consumed in moderation (obvi), will do most people no harm.

The water, citrus, chia seeds and sweeteners (depending on your choice of sweetening agent) that make up this natural energy drink are all vegan-friendly and that’s another thing I love about this refreshment. 

Speaking of vegan-friendly, if you’re looking for more easy and nutrient-packed dishes filled with plant-based ingredients, be sure to grab this free 7-day vegan meal plan for the best inspo!

How to make the best chia fresca / iskiate energy drink

• Measure all your ingredients and set them aside. Make sure you’ve juiced the lime (or lemon) too.
• Grab a jar, a bowl, or heck, even a freaking sports bottle if you’re in a rush and give all your ingredients a nice mix in it. If you’re using warm water, throw it in the fridge to let it cool for a few.

And you’re all done! 

Chia Fresca / Iskiate FAQs

Is chia fresca good for you?

A chia fresca is a dairy, gluten and egg-free Mexican Lemonade drink that’s incredibly healthy and great for you. 

Those canned energy drinks filled with sickly amounts of sugar will do you no good in the long run. Ditch the little bastards and opt for this simple homemade choice instead!

When should I drink Iskiate?

I’d say at least an hour or two before exercise. I personally like to start off new day by chugging down a big ol’ glass of chia fresca, but hours before an intensive workout sesh would do. Carry it along with you on a run for some hydration too!

What is Chia Fresca made of?

A traditional chia fresca is a Mexican Lemonade made from water, a citrus fruit (usually lime or lemon) and a natural sweetener with the addition of chia seeds. It’s traditionally known as Iskiate and it’s used as a natural energy drink. 

More Chia Recipes

• Chia Breakfast Pudding
• Chia Pudding with Almond Milk
• Homemade Acai Bowl

Kick off exercise on the right foot with a chia fresca / iskiate that’s sure to keep you energised and hydrated throughout your session. I live for the comments so if you’ve got anything to add or testimonies to share, drop them in the section below!

Enjoy! 🙂

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4.73 from 33 votes

Refreshing Chia Fresca (Isikiate) Drink Recipe

Looking for a healthy refreshment to fuel your run? Perfected by the Tarahumara Indians, this chia fresca/iskiate is just what you’ll need!

Course Appetizers, Drinks, Smoothies

Cuisine Mexican

Diet Gluten Free, Egg Free, Low Calorie, Low Fat, Dairy Free, Vegan, Vegetarian

Time Max 10 min

Calories 0 – 150 kcal

Type meal plan recipes

Diet dairy-free, egg-free, gluten-free, vegan

Prep Time 3 minutes minutes

Total Time 3 minutes minutes

Servings 1

Calories 142kcal

Author Hurry The Food Up

Ingredients

• 2 tbsp chia seeds
• 2 cups water
• 1 lime (juiced)
• 1 tbsp honey (or maple/agave syrup/favourite sweetener. Honey is non-vegan)

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Mix all the ingredients together in a suitable container (large cup or sports bottle) and let cool in fridge for minimum 2-3 hours.
  2 tbsp chia seeds, 2 cups water, 1 lime, 1 tbsp honey
• Optional: Make double the amount and drink half before sports, and take the other half as your main refreshment. F**k Gatorade.
• Drink, and feeeeellll the poowwwwwwwwwwwwweeeeeer!! 😉
  
• PS: It’s ok that the chia seeds end up looking like frog spawn…

Notes

IF YOU LIKED THIS RECIPE: Then you definitely need to check out this Fitness Mega Smoothie by extreme endurance athlete Ben Greenfield. If you look for a quick snack that boosts your energy, you can’t go wrong with these Banana Egg Pancakes!

Nutrition

Nutrition Facts

Refreshing Chia Fresca (Isikiate) Drink Recipe

Serving Size

 

577 g

Amount per Serving

Calories

142

% Daily Value*

Fat

 

5

g

8

%

Sodium

 

16

mg

1

%

Potassium

 

182

mg

5

%

Carbohydrates

 

30

g

10

%

Fiber

 

6.9

g

29

%

Sugar

 

18.4

g

20

%

Protein

 

3.5

g

7

%

Vitamin A

 

50

IU

1

%

Vitamin C

 

28.1

mg

34

%

Calcium

 

160

mg

16

%

Iron

 

1.8

mg

10

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

The post Refreshing Chia Fresca (Isikiate) Drink Recipe appeared first on Hurry The Food Up.

We all know a healthy breakfast is the most important meal of the day. But if you’re in a rush then this super quick and delicious vegan blackberry smoothie is just what you need to start the day!

The best thing about this time of year is it’s almost blackberry season and smoothies are the perfect way to use up those fresh berries growing on the hedgerow.

We’re sure it tastes even better when they’re free!

Blackberry bushes spring up all over the place, but if blackberries don’t grow by you you should be able to pick them up at the local grocery store.

The great thing about berry smoothies is that they’re a great option for breakfasts, snacks, or even healthy desserts. Using simple ingredients we created the perfect drink to boost your day.

And what’s more, we’ve made sure it’s not too high in calories and packed with protein to help keep you satisfied until lunch.

Plant-fuelled protein for the win!

It’s really important when eating a healthy diet to incorporate foods with a high protein density. Here are 10 reasons why you should eat more protein in your diet, it can do amazing things for our bodies!

Including, reducing cravings – especially useful for those late-night snackers! It also aids in lean muscle development, which is great for bone health and lowering blood pressure as well.

If you’re looking at building muscle as a fitness goal, then our free weekly high-protein meal plan is full of meal ideas like this one to keep you inspired!

We’re nuts about smoothies!

To add some healthy plant protein into this recipe let’s start with almond butter. Most nut butter offers a good level of protein.

Almond butter has a whopping 7 grams per ounce.

It also has one of the lowest amounts of calories, so it’s a good choice if you’re trying to keep the calories down.

By the way, if you’re finding it difficult to get started on your journey here’s how to get the right mindset for weight loss.

Next up we have the mighty pumpkin seed. They may be small, but here are just a few of the many health benefits of pumpkin seeds.

Not only are they rich in protein, but also vitamins, and minerals like magnesium, potassium, and iron.

But don’t worry we’ve chosen just the right amount to boost your protein intake but not so much that the calories shoot up.

If you’re following a weight loss plan, be careful what you add to your smoothies, as some ingredients can have hidden added calories that could add to your calorie intake.

This delicious vegan blackberry smoothie is oat-ally smooooth!

So far in our high protein smoothie, we’re adding the fruit to some soy milk, whacking in that almond butter, sprinkling in the pumpkin seeds, and don’t forget the ice cubes.

But there is one ingredient we haven’t mentioned yet which is going to help you make the creamiest smoothies, and that’s oats.

They’re not only gluten-free, high in fiber, and a source of antioxidants like the mango.

They are also high in protein compared to other grains, helping you to feel fuller for longer as well as helping lower your blood sugar and cholesterol.

Oats are really good for you, and adding them to your vegan blackberry smoothie is an easy way to get them into your diet every single day.

Here are 9 health benefits of eating oats to amaze you, they’re such a great grain!

This recipe is sure to make your morning run smooth-ie!

So why is a breakfast smoothie like this one such a great idea? Firstly because they super quick to make – 10 minutes is all you need!

You can save money picking your own blackberries, and overall they are probably cheaper than a coffee shop frappe and are definitely way better for you and your healthy eating lifestyle.

The good news is if you have loads of additional blackberries left after you’ve gone picking they freeze really well!

If you’re looking for a vegan blackberry smoothie with no yogurt, then you’ve come to the right place. As a vegan smoothie, you won’t find any dairy here.

That’s why the oats and mangoes work so well. They give you that creamy thicker texture without the need for ingredients like yogurt.

Fabulously fruity smoothies

If fruit and nut is not your cup of tea, you could try different ways of creating our yummy high-protein smoothie.

Why not try a blackberry strawberry banana smoothie? Or go tropical with a blackberry pineapple smoothie.

If you don’t like the pips from the blackberries you could try straining the smoothie after.

Alternatively, if you’re just not a fan of them, you could keep all the other ingredients in the recipe card but next time swap in your favorite berries.

We chose blackberries as although fruit doesn’t carry a lot of protein, they are one of the highest in comparison to others.

I love the color of this healthy blackberry smoothie though, and it would look funky in a mason jar with some fresh mint on top!

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4.75 from 12 votes

Vegan Blackberry Smoothie

A fruity vegan smoothie, packed with protein to fuel your day ahead. Love fruit and nuts? Then you'll love this!

Course Breakfast, Smoothies, Snack

Diet Gluten Free, Egg Free, Low Calorie, Dairy Free, Vegan, Vegetarian

Time Max 10 min

Calories 450 – 650 kcal

Type meal plan recipes

Diet dairy-free, egg-free, gluten-free, vegan

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 1 serving

Calories 482kcal

Author Abril Macías

Equipment

• Blender
• Knife
• Cutting board

Ingredients

• 1 ½ cup soy milk (or milk of choice)
• 1 cup blackberries (preferably frozen)
• ½ mango (diced)
• 2 tbsp rolled oats
• 1 tbsp pumpkin seeds
• 1 tbsp flax seeds
• 1 tsp almond butter
• 1 ½ tsp sugar
• 1-2 ice cubes

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Blend all the ingredients until creamy and fully incorporated.
  1 ½ cup soy milk, 1 cup blackberries, ½ mango, 2 tbsp rolled oats, 1 tbsp pumpkin seeds, 1 tsp almond butter, 1 ½ tsp sugar, 1-2 ice cubes, 1 tbsp flax seeds
  
• Serve.
  

Notes

Looking for more delicious smoothies?

Loads to choose from! 14 Vegan Protein Smoothies

Great for your waist! 18 smoothies for weight loss

Fresh and minty! Minty Pineapple Smoothie

Need a crunch? Breakfast Pear Crisp

Easy oatmeal! Healthy Baked Oats

Nutrition

Nutrition Facts

Vegan Blackberry Smoothie

Amount per Serving

Calories

482

% Daily Value*

Fat

 

22

g

34

%

Saturated Fat

 

3

g

19

%

Trans Fat

 

0.01

g

Polyunsaturated Fat

 

11

g

Monounsaturated Fat

 

7

g

Sodium

 

145

mg

6

%

Potassium

 

1123

mg

32

%

Carbohydrates

 

56

g

19

%

Fiber

 

17

g

71

%

Sugar

 

29

g

32

%

Protein

 

22

g

44

%

Vitamin A

 

2184

IU

44

%

Vitamin C

 

68

mg

82

%

Calcium

 

562

mg

56

%

Iron

 

5

mg

28

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

We bet you can’t wait to make our vegan blackberry smoothie!

What’s nicer on a warm summer morning than waking up to a cold smoothie? They really do make the most perfect breakfast or delicious snack!

You could even make them with your children, that would be so much fun.

Plus they’re super portable. Pour one into an insulated flask and you’ll be out of the door in no time and it’ll stay cold for hours.

Blackberry Smoothie FAQs

Are vegan smoothies good for you?

You bet! Lots of the fruits and vegetables you can add to vegan smoothies make them really good for you. Our healthy smoothie contains blackberries and mangoes which are rich in vitamin C.

There are some great health benefits of mangos. They include helping with heart health and containing antioxidants. Antioxidants fight the free radicals that can cause cell damage.

How do vegans add protein to smoothies?

Vegans can easily add protein to smoothies by using things like nut butter, pumpkin seeds, or other plant-based ingredients that are high in protein but still taste amazing when blended together.

Are smoothies considered vegan?

We would say yes smoothies can be considered vegan if you use only plant-based ingredients. Like anything you make, it all depends on what you put in it.

By following vegan recipes like ours, you can see that there is so much power in the plant! We think this healthy smoothie has got it going on!

If you’re struggling with other meal ideas why not take a look at our free vegan meal plan for inspiration? There will be lots of recipes there to get your taste buds tingling.

The post Vegan Blackberry Smoothie (High-Protein Recipe!) appeared first on Hurry The Food Up.

A mint, pineapple and spinach smoothie is an awesome way to start the day. Sure, we’re a bit biassed – we LOVE smoothies here at Hurry The Food Up.

We think that they are a yummy way to get the nutrients you need. It’s a miracle what blending can do to turn ingredients that are healthy but not super appetising, into something delicious!

Imagine being presented with a bowl of spinach leaves, another bowl of plain greek yogurt, some frozen pineapple, a bunch of flax seeds, some nuts and fresh mint to eat? That would NOT be a fun culinary experience.

But whack them in a blender and it’s a different story … now, you have a delicious mint pineapple smoothie, which you can’t wait to sip down… and it still contains all the nutritional benefits of those ingredients!

Our easy pineapple smoothie takes just 7 minutes and is a real treat.

Pineapple and Spinach Smoothie: vitamin C, iron & more

As mentioned above, this pineapple and spinach smoothie is full of healthy ingredients – and not just the ones in its name!

The crucial ingredient in a pineapple smoothie recipe is, of course, pineapple. Pineapples are rich in vitamin C and manganese.

Vitamin C helps tissue growth and repair and manganese helps with bone health. 1 cup of pineapple contains 100% of your RDA of manganese!

The other key player in this drink is spinach! We can’t sing the praises of spinach enough – packed full of iron, antioxidants, nitrates, anti-cancer compounds.

In practical terms, this means that spinach is good for your skin and immune system health. It helps to prevent anaemia and to lowering the risk of certain cancers, as well as maintaining a more steaady blood sugar level.

It would take far too long to go through the health benefits of everything else in this smoothie – but cashews, greek yogurt and flax seeds are all pretty awesome too.

Who knew a simple pineapple smoothie could do so much?

If this healthy pineapple smoothie recipe has inspired you, why not try these 18 high protein smoothies or these 30 low calorie smoothies!

How to make a pineapple smoothie for weight loss

Drinking smoothies to lose weight is a popular trend. However, some fad diets promote extremely low calorie drinks as a meal replacement…which is not healthy and will just leave you hungry.

That said, smoothies can be great for weight loss if they have the right ingredients and provide you with enough calories to keep you going.

Basically: don’t drink smoothies to skimp on calories/nutrients – use them to get enough of what you need!

Protein Pineapple Smoothie with Yogurt

For example, you could drink this pineapple and spinach smoothie is one of our favorite weight loss smoothies because it is high in protein (20g per serving), thanks to the fact that we make our pineapple smoothie with yogurt .

Protein is the most filling macronutrient, so a serving of pineapple and spinach smoothie is going to keep you going for longer than something with the equivalent calories but less protein.

Protein also helps you to build and maintain muscle mass – so it’s great if you are looking to bulk up, or just to make sure you don’t lose too much muscle mass while you lose weight!

It also contains 319 kcal per serving. This makes it enough calories for breakfast or a snack, if you are working with the 1500 kcal to 2000 kcal allowance we usually use in our weight loss course and weight loss meal plans.

Essentially you want to be maintaining a slim calorie deficit while eating healthy, wholesome and filling foods … like a pineapple and spinach smoothie!

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4.78 from 9 votes

Mint Pineapple and Spinach Smoothie

After a cool and refreshing summer drink that is healthy too? Try our pineapple and spinach smoothie with fresh mint!

Course Breakfast, Smoothies, Snack

Diet Gluten Free, Egg Free, Low Calorie, Dairy Free, Vegetarian

Time Max 10 min

Calories 150 – 450 kcal

Type abril, meal plan recipes

Diet egg-free, gluten-free

Prep Time 7 minutes minutes

Total Time 7 minutes minutes

Servings 1

Calories 442kcal

Author Abril Macías

Ingredients

• 4 oz pineapple chunks (preferably frozen)
• 1 small sprig mint, fresh
• 5 oz low fat Greek yogurt
• ¼ tsp vanilla extract
• 1.5 oz baby spinach
• 1 tbsp flax seeds
• 1 tbsp cashews
• 1.5 tsp maple syrup
• 2 tbps rolled oats
• 1 ice cubes

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Add all the ingredients to the blender.
  4 oz pineapple chunks, 1 small sprig mint, fresh, 5 oz low fat Greek yogurt, ¼ tsp vanilla extract, 1.5 oz baby spinach, 1 tbsp flax seeds, 1 tbsp cashews, 1.5 tsp maple syrup, 2 tbps rolled oats, 1 ice cubes
  
• Blend until fully incorporated and creamy. You shouldn’t see the texture of the solids, everything should be as smooth as possible.
• Taste and add extra mint leaves if you want more mint flavour.
  

Notes

Looking for more delicious smoothies?

Superman Fuel Avocado Spinach Smoothie

Sweet & Rich Vegan Date Smoothie

Creamy & Delicious Cashew Chocolate Smoothie

Bright & Fuelling Beetroot Smoothie

Berry Bonanza Blueberry Banana Smoothie

Nutrition

Nutrition Facts

Mint Pineapple and Spinach Smoothie

Amount per Serving

Calories

442

% Daily Value*

Fat

 

14

g

22

%

Saturated Fat

 

3

g

19

%

Polyunsaturated Fat

 

4

g

Monounsaturated Fat

 

4

g

Cholesterol

 

8

mg

3

%

Sodium

 

100

mg

4

%

Potassium

 

667

mg

19

%

Carbohydrates

 

59

g

20

%

Fiber

 

9

g

38

%

Sugar

 

29

g

32

%

Protein

 

24

g

48

%

Vitamin A

 

4169

IU

83

%

Vitamin C

 

23

mg

28

%

Calcium

 

285

mg

29

%

Iron

 

4

mg

22

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

The post Fresh & Minty Pineapple and Spinach Smoothie | 20g Protein appeared first on Hurry The Food Up.