An Anti-Inflammatory Smoothie recipe with beets, ginger, turmeric, and strawberries boosts your immune system and helps ease inflammation.
I made this smoothie because I was bloated.
There, I said it.
From time to time, you may feel as though all the waterways in the world are ebbing and flowing throughout your body.
And not in an I-feel-so-connected-to nature sort of way, but in a someone-stab-me-I-feel-like-a-balloon sort of way.
Laaaaaadies < – sung like Missy Elliot. Sorry.
I try to live by the “let food be thy medicine and medicine be thy food” mantra.
So when I occasionally feel inflamed, I try to stick to foods that will lessen the problem rather than worsen it.
Hence: a smoothie that is made with anti-inflammatory ingredients.
Ingredients for Anti-Inflammatory Smoothie:
My medicine of choice for this occasion?: beets, turmeric, ginger, and strawberries.
These four key ingredients are superfoods, containing a high concentration of nutrients while being calorically light.
I use both orange juice and a non-dairy milk like oat milk to blend the smoothie. The orange juice bring citrus flavor and sweetness, while the plant-based milk adds creaminess.
Recipe Adaptations or Additions:
- You can use other juices, such as apple juice or cranberry juice instead of orange juice.
- Add your favorite smoothie ingredients, like blueberries, banana, mango, pineapple, etc.
- For an ultra green smoothie, add a handful or two of fresh baby spinach or kale.
- To add richness and creaminess to the smoothie, use full-fat canned coconut milk for the milk portion of the smoothie.
- Add your favorite protein powder.
- Toss in 1 to 2 tablespoons of nut butter (such as almond butter or cashew butter) for added creaminess and healthy fats.
Make it a Seed Cycling Smoothie:
If you’re into seed cycling, feel free to add your seeds to this smoothie, depending on what phase of your cycle you’re in.
For Days 1-14 (Follicular Phase), add 1 to 2 tablespoons of pumpkin seeds and 1 to 2 tablespoons of flax seeds. For Days 15-28 (Luteal Phase), add 1-2 tablespoons of sunflower seeds and 1 to 2 tablespoons of sesame seeds.
What Makes This An “Anti-Inflammatory” Smoothie?:
Root vegetables are famous for their high concentration of anti-oxidants and anti-inflammatory properties.
Beets: Beets contain a high concentration of betalains, which are a natural anti-inflammatory. They are high in folate, Manganese, and copper.
Many compounds in beets such as betaine, ferulic acid, rutin, kaempferol, and caffeic acid have been shown to have cancer-fighting properties when tested in the lab using cancer cultures and beet extract.
The nitrates in beets are also reportedly helpful for athletic performance, as nitrates improve the efficiency of mitochondria (cellular power plants) in the cell. While exercise has a pro-inflammatory response in your body in the short term, the long term effect lowers systemic inflammation.
Ginger & Turmeric: Both ginger and turmeric are touted as being remarkably potent for easing inflammation. Ginger also helps ease nausea and aids with proper digestion.
Beets, turmeric, and ginger have superpowers when it comes to fighting disease and easing inflammation.
All the vitamins and minerals in this smoothie work wonders for keeping your immune system high.
Strawberries: Did you know strawberries also help ease inflammation? They do!
Both beets and strawberries lower the levels of C-Reactive Protein (which is an inflammation-causing protein) in your blood stream.
The level of CRP in your body has more to do with infection and disease and less to do with the occasional bloat, but it’s still good to know that strawberries have their own anti-inflammatory characteristic.
I also learned strawberries help burn body fat, so there’s an added bonus.
To summarize, this anti-inflammatory beet smoothie recipe is loaded with the tools to lower inflammation in a way that’s simultaneously easy to digest.
What Does This Smoothie Taste Like?
The strawberry and citrus flavors shine through the most in this smoothie so you’re getting a lot of tangy flavor with some subtle sweetness.
You can taste the beet, although it isn’t overpowering.
Is this a dessert-in-a-glass kind of smoothie? Absolutely not.
This is a let’s-exorcise-the-bloat-demon smoothie and let’s do so lickety split kind of smoothie.
Which is my way of saying this smoothie doesn’t taste like butterfly kisses in a glass, but it also doesn’t taste bad. It has a creamy, earthy, zesty flavor.
If you’re accustomed to green smoothies, you’ll take to it like white on rice.
How to Make an Anti-Inflammatory Smoothie:
First cook the beet according to your preference. I like to chop the beet into small pieces, wrap them in foil, then bake them in the oven for 45 to 50 minutes at 375 degrees F.
You can also buy pre-cooked beets from some grocery stores, so keep an eye out for them in the produce section.
Once your beet is cooked, either allow it to cool to room temperature and use it in the smoothie with ice, or freeze it to make your smoothie later.
Simply add all of the smoothie ingredients to a high-powered blender, blend until completely smooth, then pour the smoothie into a glass.
You can top the smoothie with all sorts of yummy treats like hemp seeds, goji berries, cacao nibs, cashews, etc.
And that is all. Let’s drink our anti-inflammatories!
My cookbook, Paleo Power Bowls, is now available! CLICK HERE to check it out. Thank you for your support!
If you make this recipe, please feel free to share a photo and tag @The.Roasted.Root on Instagram!
If you love smoothies with benefits, also try out these healthy smoothie recipes.
Additional Healing Smoothie Recipes:
- Liver Detox Smoothie
- Healthy Gut Smoothie
- Blueberry Avocado Smoothie
- Beet, Turmeric, and Mango Smoothie
- Kale-Ginger Smoothie
- Carrot Ginger Smoothie
- Turmeric Lassi
- Chocolate Beetroot Smoothie
Drink your beets!
Anti-Inflammatory Smoothie
Ingredients
- 2/3 cup beet roasted, chopped and frozen
- 2 cups ripe strawberries chopped and frozen
- 1 tsp fresh turmeric peeled and grated*
- 1 tsp fresh ginger peeled and grated
- 1 cup unsweetened almond milk or non-dairy milk of choice
- ½ cup orange juice
Optional Toppings or Additions:
- Hemp Seeds
- Goji Berries
- Raw cashews or almonds
- Yogurt or coconut milk
- Fresh fruit of choice
- Almond butter
- Protein Powder
Instructions
- Start by roasting or steaming your beet. I chop my beets into ½” pieces, wrap them in foil, and bake them in the oven for 45 to 50 minutes at 400 degrees. You can also chop the beet in half and steam it for 15 to 20 minutes or until it’s soft when poked with a fork.
- Once your beet is cooked, allow it to cool, then freeze it for at least two hours. You only need 2/3 cup so you may have extra roasted beet, which you can use for your salads.
- As an alternative, you can allow the beet to cool to room temperature and add ice to the smoothie if you don't want to take the time to freeze the beet.
- Add all ingredients to a blender and blend until completely smooth.
- Pour the smoothie into a glass, and enjoy! If you'd like, you can top the smoothie with fun ingredients like goji berries, hemp seeds, raw cashews, cacao nibs, etc.
Notes
Nutrition
This post contains affiliate links, which means I make a small commission off items you purchase at no additional cost to you.
I originally shared this recipe on June 12, 2014. I re-photographed the recipe and added more information to the post but the recipe itself is the same.
The color of this smoothie is gawgeous, dahling! Gotta love that it’s tasty and good for ya, too.
Ain’t she a looker? 😉
So pretty! I do like chilled beet borscht, so I’m thinking that I would really like this smoothie; but when it comes to a green smoothie I just chug it down down and get it over with, don’t hate them but don’t love them, but I know that sometimes a girl’s gotta do what a girl’s gotta do.
You said it sister, I’m never like “Ooooooh, gimme that green smoothie, I just want to sip on it and enjoy it.” So…I know exactly what you mean! 🙂
I regularly drink a green smoothie that has peaches, apple juice and I shot of Wheatgrass juice. It’s green and it’s good. Also I like to juice a head of Romain lettuce. Nothing sweet with it
Can I use powdered tumeric and ginger instead of fresh? And how much?
Ah ha! I knew someone would ask! You can definitely use the ground form, and I would start with a small amount – 1/4 teaspoon of each? If you taste test the smoothie and think you can handle more, I’d adjust from there 🙂 Lemme know how you like it!
I did a beet smoothie a long time ago…I don’t think I did it right! Haha This looks like the right way!
Beet smoothies definitely aren’t for everyone. I don’t typically drink them “just because.” I usually have to have a reason, like needing to get rid of some substantial bloat 😉
I’ve never had a beet smoothie but I do put a half of a large beet in with my carrot juice along with an apple or orange or occasional mango. Friends that hate beets say it taste like an exotic fruit drink. Beets in juice is like nuc mam in Thai dishes Horrible by itself but incredible with other ingredients.
Hahaha, I feel like “the bloat” is just one of those things that you’re not supposed to talk about on a food blog, but every now and then you’re like, screw it! This is my own darn blog! And then you make crazy people like me laugh. Hope you feel better!
Haha, yeaaaah, this is pretty much a say anything blog. I just feel like so many people can relate to my recent bloatation, so why not help ’em out with a little beverage? 😉 Glad you got a good laugh.
YES, oh my god, thank you! I have been looking for a new beet/strawberry recipe since the last one I tried was so awesome for my tummy…I am loving the addition of turmeric to this one. Thanks so much!
So pretty!! I love that gorgeous color!
How did you know I’ve been feeling bloated lately. Too many Oregon IPA beers will do that to a girl. I’m in desperate need of this smoothie!
Well isn’t that just the purtiest smewthie I ever did see?! Seriously—I feel healthier just looking at it! I love.
Just look at that gorgeous colour! I bet this tastes so good! I am sure I would love this! Have a great weekend, Ju 😉
Wow, that deep red color is really stunning! I will have to keep this in mind for those puffy feeling days!
I love your mantra! So perfect! I also love this smoothie and all it’s gorgeous color!! I have a very sensitive stomach and, unfortunately, it gets the bloat way too much. The fact that a delicious smoothie like this could cure that makes me so happy! Also, I keep seeing fresh turmeric at the store and it always makes me think of you and your perfect description of what it looks like! I think it is time I buy some!
I want throw pillows the color of this smoothie. Alex would hate that (because pink), but I’ll just tell him their making us not bloated.
I’m good with the educational takeaways, huh?
TMI but I’m about to have that bloat of which you speak in the next week. Not looking forward to it. But now maybe I’m kind of looking forward to it because I have this smoothie in my life? It’s a very mixed emotion.
Haha! I never thought I’d say this, buuuuuut: Bring on that bloat! JK. Bloating sucks. Anyhoo, let me know if you try the smoothie next week. It’s super healing in all regards. If you’re not a fan of beets, you really could always add a banana to give it some sweet creamy creamsicleness. Let me know what you do and good luck out there 🙂
I got my wisdom teeth out this morning and my boyfriend made this for me for dinner!!! So delicious, and hopefully it will help with the swelling a little!!
Awwww! Feel better soon! I know from experience that wisdom teeth extraction isn’t pleasant. Get lots of good rest and drink all them smoothies, girl! If nothing else, the coolness will help sooth the pain. Best of luck, my dear xoxo
Thanks! I’ve been going through your site and sending him more smoothie recipes for his shopping list haha. I have a CSA so I think the kale-ginger one is next so I can get through some of this produce!
I LOVE beetroot smoothies! Ever since I tried your choc beet smoothie from the book I’ve been hooked. I bet I would love this one too – and its coming into flu season in Australia, so perfect timing! 🙂
I thought about you when I was making this smoothie – not be cause of the bloating thing, but because I knew how much you liked the chocolate beetroot smoothie 😉 I’m glad you’re on board with a little immunity booster!! 🙂
Hole moly! You’ve posted up so many new and amazing recipes since I was last in here and checked 🙂 Your blog is beautiful, and this smoothie looks amazing! I also liked your post on how to pickle chilli peppers at home, so inexpensive and much better than the storebought, I can imagine it would make great gifts as well 😀 I hope you are well, and having a lovely Wednesday Julia 🙂 x
This smoothie is just wonderful. I made it this morning with a couple minor changes/additions. I used a whole peeled navel orange instead of the juice, added chia seeds – about a Tablespoon, and also added about 1/3 cup coconut milk – full fat(canned). Thank you so much for the recipe.
You killed it with this one Julia! Question – I love, love ginger, but sometimes find it sharp and almost bitter in smoothies – is it a freshness issue or am I perhaps just using too much?
Thanks, Alisa!! I think it may be a combination of both – I’ve noticed some ginger is stronger/spicier than others (perhaps it’s a seasonal thing?), and I’ve also noticed I have to be careful about how much I use or else the ginger flavor can be overwhelming. Recently, all the ginger I’ve picked up from the store has been pretty mild and almost creamy tasting, so perhaps now it a good time to ginger-it-up! xoxo
I’m curious as to the reason why the beets are roasted or steamed for this smoothie? Does it have more properties if done this way? I use it raw in my smoothies.
Hi Mamie, I like using cooked beets because I prefer the texture more. The smoothie also tastes less earthy to me when I use cooked beets versus raw beets. If you enjoy using raw beets, I don’t see a reason to switch to cooked 🙂
Thank you Julia. I will try steaming or roasting the beets. My granddaughter might like it better. Great recipe.
Oh I love the colour it’s gorgeous! I will try it with the coconut oil that is my new addiction, can’t wait to taste it 🙂 Cheers
Thanks, Leah! So glad you’re going to try the smoothie and coconut oil sounds like the perfect addition. Let me know how you like it!
Hallo
\ alsgevolg ik gochi neem elke avond voel ik me veel lekkerder in mijn lichaam
Adding pepper and coconut oil to this will help the body absorb the cucumin in the turmeric by 2000%
How much pepper do you need to eat to help the turmeric work better
I added honey to beetroot, turmeric and ginger. It was so tasty
I’m into beets right now and love this smoothie recipe. Can’t wait to try it. I love that it isn’t mixed with a lot of sweet ingredients. thanks for the recipe, just pinned it to try it later.
Ooh la laaa! Let me know how you like it, Anna!
What is a good alternative to almond milk. I developed a tree nut allergy around age 50 🙁 (Oh how I miss all those yummy nuts!!!)
Hi Lisa! I use canned coconut milk in my smoothies often! It makes them so rich and creamy! To keep it lower in fat, use light canned coconut milk. You can also try Flax Milk or Hemp Milk. Hope that helps!! xoxo
@Julia, Thank you!!!
Just wondering your opinion on this? I typically use raw beets for smoothies because I don’t usually have the time to cook in advance and it’s just easier. Do you think the cooked beets are better for smoothies. I think flavor wise the cooked beets would probably come through less stong but, other than that do you think it makes that much difference? Thank you!
Hi Mary Beth! Flavor-wise, I think raw and cooked may be fairly similar, but the texture is much better using cooked beets in my opinion. Once they’re cooked, they result in a nice creamy texture but when they’re raw they can be a bit grainy/mealy. Hope this helps!
I usually sqeeze the beetroot (uncooked) with a carrot, 2 apples a kiwi and an orange. I make a juice. But now u gave me the idea to blend it with turmeric and ginger to boost the antiinflamatory propriety. Tx!!
Ooh, your concoction sounds great! I’ll have to try that too!
Great smoothie!! Do I need to peel the beets before roasting?
Thanks!
Hi Andrea! I leave the peel on but you can remove the peel if you’d like 🙂