Beetroot Carrot Juice

A vibrant, nutrient-dense juice combining earthy beets, sweet carrots, and a touch of apple and lemon for balance. This refreshing drink is rich in antioxidants, nitrates, and vitamins, supporting cardiovascular health and overall wellness.

Ingredients

• 1 medium beetroot, peeled and chopped (150g)
• 2 medium carrots, peeled and chopped (120g)
• 1/2 medium apple, cored and chopped (75g, preferably green for less sweetness)
• 1 tablespoon fresh lemon juice (15ml)
• 1/2 cup cold water (120ml, for blending if not using a juicer)

Equipment

• Juicer (preferred) or blender
• Fine mesh sieve (if using a blender)
• Knife and cutting board
• Measuring spoons
• Glass or pitcher for serving

Instructions

1. Prepare Ingredients: Peel and chop beetroot and carrots into small pieces for easier juicing or blending. Core and chop the apple. Juice the lemon to obtain 1 tablespoon of fresh juice.
2. Juicing Method (Preferred):
   • Run beetroot, carrots, and apple through a juicer.
   • Collect juice in a glass or pitcher.
   • Stir in lemon juice and serve immediately over ice, if desired.
3. Blending Method (Alternative):
   • Add beetroot, carrots, apple, lemon juice, and 1/2 cup water to a blender.
   • Blend on high for 60–90 seconds until smooth.
   • Strain through a fine mesh sieve into a glass or pitcher, pressing to extract as much liquid as possible. Discard pulp.
4. Serve: Pour into a glass and serve fresh. Optionally, garnish with a lemon slice or a sprig of parsley.

Time Breakdown

• Prep Time: 10 minutes
• Total Time: 10 minutes (juicer) or 12 minutes (blender with straining)

Nutritional Information (Per Serving)

• Servings: 1 (approximately 1 cup or 240ml)
• Calories: 100 kcal
• Macronutrients:
  • Protein: 2g
  • Fat: 0g (0g saturated)
  • Carbohydrates: 24g (4g fiber, 15g sugars)
• Micronutrients (approximate % Daily Value):
  • Vitamin A: 100% (from carrots)
  • Folate: 20% (from beetroot)
  • Vitamin C: 15% (from lemon and apple)
  • Manganese: 10% (from beetroot)
• Note: Nutritional values are estimates based on standard ingredient data. For precise calculations, use a nutritional analysis tool with your exact ingredients.

Health Benefits

• Cardiovascular Support: Beetroot contains nitrates, which may help lower blood pressure and improve blood flow, supporting heart health.
• Antioxidant Power: Beets and carrots provide betalains and beta-carotene, respectively, which combat oxidative stress and inflammation.
• Vision and Skin Health: High vitamin A content from carrots supports eye health and skin repair.
• Immune Boost: Vitamin C from lemon and apple enhances immune function and aids collagen production.
• Detoxification: Beetroot supports liver function and detoxification pathways due to its folate and manganese content.
• Low Calorie: With no added sugars, this juice is suitable for low-calorie or weight-management diets.

Tips

• Storage: Consume immediately for maximum nutrient retention. If necessary, store in an airtight container in the refrigerator for up to 24 hours; shake before serving.
• Substitutions: Replace apple with pear for a different sweetness profile, or use lime juice instead of lemon for a slight flavor variation.
• Prep Tip: Wear gloves when handling beetroot to avoid staining hands. Pre-chop vegetables the night before to save time.
• Flavor Adjustment: For a spicier kick, add a small piece of fresh ginger (1/4 inch) before juicing or blending.
• Equipment Note: A juicer yields a smoother, pulp-free juice, but a blender works well with straining. If keeping pulp, fiber content increases to ~6g per serving.

This Beetroot Carrot Juice is a refreshing, nutrient-packed beverage that supports health and vitality with every sip.