Serves 1 | Prep time: 3 minutes
Ingredients:
- ½ cup / 75g frozen wild blueberries
- ½ cup / 65g frozen raspberries
- ¼ cup / 25g walnuts
- 1 tablespoon ground flaxseed
- ½ small cooked beetroot / about 40g (pre-cooked and cooled)
- 1 cup / 240ml unsweetened oat milk
- 1 teaspoon date syrup (optional)
Method:
- Add the oat milk, beetroot, and walnuts to a blender. Blend for 10 seconds to break down the walnuts.
- Add the frozen blueberries, frozen raspberries, ground flaxseed, and date syrup if using.
- Blend until smooth and thick. Add a splash more oat milk if it's too thick to blend easily.
- Pour into a glass and drink straight away.
Notes:
- Use wild blueberries if you can find them. They have a higher polyphenol content than cultivated varieties and are widely available in the frozen fruit section.
- Pre-cooked beetroot is sold vacuum-packed in most supermarkets. Or roast a few beetroots on the weekend and keep them in the fridge for the week.
Nutritional Breakdown (per serving):
Macronutrients:
Calories: ~320 kcal
Protein: ~7g
Carbohydrates: ~38g
Fiber: ~8g
Sugar: ~18g (naturally occurring from berries and beetroot)
Fat: ~16g
Saturated Fat: ~2g
Key Micronutrients:
Manganese: ~45% DV
Omega-3 (ALA): ~2,800mg
Vitamin C: ~30% DV
Magnesium: ~18% DV
Copper: ~15% DV
Folate (B9): ~15% DV
Potassium: ~14% DV
Iron: ~12% DV
Vitamin K: ~12% DV
Phosphorus: ~10% DV
Vitamin E: ~8% DV
Calcium: ~8% DV
* Note: Nutritional values are approximate and based on standard ingredient sizes.
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