Serves: 1
Prep time: 5 minutes
Cook time: 0 minutes
Total time: 5 minutes
✔ Rich in fibre, polyphenols and fermented foods to support gut health
✔ Beetroot provides natural nitrates to support healthy blood flow and exercise performance
✔ Greek yogurt and kefir add protein and beneficial live cultures
✔ Quick, refreshing and easy to prepare
✔ Great as a nourishing breakfast or post-workout snack
Nutrition (per serving, approx.)
Calories: ~430-470 kcal
Protein: ~20-22 g
Fibre: ~9-11 g
Ingredients
2 handfuls frozen mixed berries
150ml beetroot juice (or half of a cooked beetroot)
150g plain Greek yogurt
50ml plain kefir
50g rolled oats
1 tsp honey (optional)
A few ice cubes
Method
Add the frozen berries, beetroot juice, Greek yogurt, kefir, oats and honey (if using) and ice cubes to a high-speed blender.
Blend until completely smooth. If the smoothie is too thick, add a little extra kefir, beetroot juice or water until you reach your preferred consistency.
Serve immediately.
Health Insight
Beetroot is naturally rich in dietary nitrates, which the body converts into nitric oxide. Nitric oxide helps support healthy blood flow and may improve exercise performance and endurance.
Mixed berries provide fibre and polyphenols that help nourish beneficial gut bacteria and support overall metabolic health.
Greek yogurt and kefir contribute high-quality protein alongside live cultures that help support a healthy gut microbiome.
Rolled oats add soluble fibre, particularly beta-glucans, which support digestive health, cholesterol management and longer-lasting fullness.
Together, these ingredients create a balanced smoothie that supports gut health, steady energy levels and recovery after exercise.
Portion Guidance
• Enjoy as a balanced breakfast or a nourishing post-workout snack.
• For a lighter snack, reduce the oats to 25g or use 100g Greek yogurt instead of 150g.
• To increase protein after exercise, add 1 scoop of vanilla or unflavoured protein powder and an extra splash of water or kefir.
• If using before exercise, enjoy 2-3 hours beforehand to allow time for digestion and to maximise the benefits of beetroot's natural nitrates.
Easy Swaps
• Mixed berries: Swap for cherries, strawberries or a mixed berry blend.
• Beetroot juice: Use freshly juiced beetroot if available. Cooked beetroot can also be blended with a splash of water, although the texture will be slightly thicker.
• Greek yogurt: Replace with Skyr, cottage cheese or a dairy-free high-protein yogurt.
• Kefir: Swap for natural yogurt, dairy-free kefir or a little extra Greek yogurt with water to thin the smoothie.
• Extra nutrition: Add 1 tbsp chia seeds or ground flaxseeds for additional fibre and omega-3 fats.