If your muscles could talk after a workout, they’d ask for this.
The Beetroot & Berry Recovery Smoothie is bright, earthy, and loaded with antioxidants that help your body bounce back faster. It’s the kind of smoothie that looks too pretty to be this good for you — but trust me, it’s a powerhouse in disguise.
With naturally sweet beetroot, juicy berries, and a creamy protein hit, this one’s ideal for recovery, energy support, and even boosting endurance if you’re a regular walker, cyclist, or gym-goer.
💪 Nutritional Highlights
- Calories: ~240 kcal
- Protein: 14g
- Fibre: 5g
- Hero Nutrients: Nitrates (from beetroot), vitamin C, antioxidants, potassium, and iron.
- Why it’s good for you: Beetroot supports blood flow and oxygen delivery to muscles, berries fight inflammation, and yoghurt helps rebuild muscle tissue — all the ingredients your body needs to recover smartly.
🧾 Ingredients (Serves 1)
- ½ small cooked beetroot (pre-cooked vacuum-packed or roasted at home)
- ¾ cup frozen mixed berries
- ½ banana (fresh or frozen)
- ½ cup Greek yoghurt (or high-protein plant yoghurt)
- ¾ cup unsweetened almond milk (or milk of choice)
- 1 tsp honey or maple syrup (optional, for sweetness)
- ½ tsp vanilla extract
- Ice cubes (optional, for thickness)
🌀 Steps
- Prep your beetroot:
If using fresh, peel and roast or steam until tender, then cool. (Vacuum-packed pre-cooked beetroot from Coles or Woolies works perfectly too.) - Add everything to your blender:
Start with the milk, then add beetroot, berries, banana, yoghurt, vanilla, and honey. - Blend for 40–50 seconds:
Let it run until it’s smooth and vibrantly pink — your kitchen will look like a smoothie ad. - Taste test:
Add more banana if it’s too earthy, or a squeeze of lemon juice if you want extra brightness.
💡 Plan4One Tips
- Post-workout boost: Add ½ scoop vanilla or unflavoured protein powder to support recovery.
- No banana? Use ¼ avocado for creaminess without sweetness.
- Iron absorption tip: A dash of lemon juice helps your body absorb beetroot’s natural iron.
- Extra chill: Freeze your beetroot chunks before blending for a thicker, colder smoothie.
🧊 Storage & Reuse
- Fridge: Keeps up to 24 hours in a sealed jar. Stir or shake before drinking, as beetroot tends to settle a little.
- Freezer: Pour into popsicle moulds for colourful, antioxidant-rich ice blocks.
💸 Approximate Cost per Serve
Around $2.70 AUD, depending on whether you use fresh or vacuum-packed beetroot. Still cheaper than a protein shake and way more natural.
🔄 Smart Swaps
- No beetroot? Try grated raw carrot for a sweeter flavour and similar colour.
- Low-dairy option: Use coconut yoghurt or silken tofu for protein.
- Low-sugar version: Skip the honey if your berries are already sweet enough.
- Extra greens: Add a handful of baby spinach — it won’t affect the taste but adds more nutrients.
❤️ Why You’ll Love It
Because it’s the rare smoothie that looks beautiful and earns its keep nutritionally.
It’s energising, refreshing, and just earthy enough to make you feel virtuous without tasting like you’ve chewed on a garden. The natural sweetness of berries balances everything out perfectly.
📣
If this Beetroot & Berry Recovery Smoothie gave you that post-workout glow (or just made you feel alive again after a long day), share it with a mate who loves a good gym snack!
And don’t forget to subscribe to Plan4One.com for more single-serve smoothie recipes and healthy, no-fuss meals made for real solo living.
