Beet berry smoothie
There’s something both grounding and energizing about starting your day with a smoothie. In one glass, you can blend whole foods, vibrant colors, clean energy, and targeted functional ingredients. Whether you're fueling a workout, supporting hormone balance, or simply trying to feel your best, a well-crafted smoothie can be a morning ritual that works as hard as you do.
Mornings can be hectic, but smoothies offer an efficient, no-fuss way to nourish your body. They digest easily, hydrate, and can be customized for your needs—whether that’s satiety, gut health, hormone support, or muscle recovery. When made with the right ingredients, a smoothie isn't just a drink—it’s a functional meal.
Starting your day with a smoothie helps:
Kickstart metabolism with fiber, protein, and micronutrients
Balance blood sugar when built with healthy fats and fiber
Support digestion and hydration, especially when incorporating ingredients like fruits, veggies, leafy greens, or ginger.
Provide a customizable platform for supplements like creatine, L-glutamine, or collagen without affecting taste or texture
Why Smoothies Are the Ideal Vessel for Creatine and Glutamine? Creatine and L-glutamine are two of the most studied and effective performance supplements—and smoothies are the perfect way to incorporate them into your routine.
Creatine enhances physical performance, supports muscle growth, and can benefit cognitive function - women make 80% less creatine than men. It’s flavorless and dissolves well in liquid, making it a seamless addition to a morning blend.
L-Glutamine supports muscle recovery, gut lining integrity, and immune function. It’s especially valuable for active individuals, anyone under chronic stress, or those healing from digestive issues.
Together, these two supplements can support energy, resilience, and recovery—and when added to a smoothie that contains whole foods like fruit, greens, or healthy fats, their effects are even more integrated into your daily nourishment.
Beets are more than just a vibrant root vegetable—they’re a superfood with specific benefits for women’s health. Whether used raw, roasted, or in smoothie form, beets bring powerful nutrition to the table:
Blood Flow & Energy: Rich in natural nitrates, beets help improve blood flow and oxygen delivery. This can be especially beneficial for women dealing with fatigue or menstrual-related symptoms.
Liver Support: Beets support detoxification pathways, especially the methylation process—key for hormone balance and clearing excess estrogen from the body.
Iron & Folate: Beets are a natural source of folate and iron, two nutrients essential for reproductive health and energy, particularly for menstruating or pregnant women.
Anti-Inflammatory & Antioxidant: Betalains, the pigments that give beets their deep color, are anti-inflammatory and support cellular protection.
Blended into a smoothie with berries, citrus, and plant-based fats, beets contribute both flavor and function—plus that gorgeous magenta color we all love.
A smoothie can be much more than a quick breakfast. It can be a therapeutic, intentional ritual.
RECIPE
Ingredients:
3 oz raw beets (fresh or frozen)
3 oz strawberries (fresh or frozen)
1 medium banana
2 tablespoons fresh lime juice
1 scoop L-glutamine
1 scoop creatine
2 scoops beef protein powder (for 45-50g of protein)
1 tablespoon peanut butter or nut butter of choice
2 cups water (start with 1 cup and adjust to desired consistency)
Instructions:
Prep and measure all ingredients.
Add everything to a high-speed blender.
Begin blending with 1 cup of water. Gradually add more until you reach your preferred texture.
Blend until smooth and creamy.
Pour into a glass and enjoy immediately for a vibrant, nutrient-packed boost.
Or serve in a bowl as a smoothie bowl topped with nuts, seeds, gluten-free granola, and fresh fruits.
As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.
Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation.
In good health,
Ioana