Jacqueline Birtwisle |

Apple and beetroot blend

Nutritionist Jacqueline Birtwisle shares this delicious drink, rich in antioxidants.

Beetroots and apples are an excellent source of antioxidants. Drink this one to help boost your immune system – maybe mid-afternoon – in order to get a variety of nutritional phytonutrient ‘goodies’.

Ingredients – serves two 

1 medium-sized eating apple
1 small fresh beetroot (leaves removed)
2 small satsumas or clementines,  peeled with any pips removed
1 handful of washed curly kale or baby spinach
150ml cold pineapple juice (or 200g  tinned / fresh pineapple with its juice)
125ml to half a cup of icy water (adjust for preferred thickness)

How to make it

1  Wash and core the apple. Leaving the skin on is optional and dependent on whether your blender handles fruit skin or not.
2  Wash the beetroot and trim both ends – you could save the leaves if they are young for use in soups, curries or salads.
3  Place the pineapple juice and iced water in the blender, add the beetroot, apple, satsumas and kale, and blend until smooth.

Why’s this recipe good for rowers?

It has a whole range of vitamins and minerals including vitamin C, folate, vitamin K, iron, potassium plus healthy – and potentially, performance-enhancing – phytochemicals.

Apples are a source of quercetin (a flavonol phytochemical) while beetroot and kale contain dietary nitrates. Although the amounts are small in this smoothie compared with the quantities studied in research, when consumed regularly even small amounts may have a role.

Nutritional content per serving (100g approx)

80 calories (low)
19g carbohydrate (moderate)
2g protein (low)
<1g fat (low)