This bright hued sweet potato beet smoothie is the best post workout smoothie recipe. Made with mango, beets and sweet potatoes, it’s antioxidant rich, and helps replenish and restore your muscles to expedite recovery.
Who’s a smoothie fan?
I am. I drink them year round. Of course, my intake goes down in the cooler months (although, after a long run, I’m usually craving liquid fuel so a smoothie is the best option). But, in the summer months, give me all the smoothie recipes.
I love a good greek yogurt smoothie. I’ll typically add greek yogurt over protein powder because I love the creaminess it offers. There’s nothing better than a creamy greek yogurt fruit smoothie on a hot day.
Plus, it offers probiotics, calcium and Vitamin D. Many protein powders are fortified with these ingredients, but why depend on that when you can get them from the real source?
Anyway, I know many of us are always on the looking for a good post workout smoothie, so here you go.
An Easy Beet Smoothie Recipe
I know what you’re thinking – a raw beet smoothie? I promise you, it’s not earthy. In fact, it’s rather sweet, since we’re using vanilla greek yogurt and maple syrup, too.
Plus, the sweet potatoes are a natural sweetener as well as the frozen mango chunks. Have you seen the ways sweet potatoes can add flavor?
This is my second beet smoothie recipe. The first was a banana beet smoothie recipe and it is good, but it’s not as nutritionally sound as this one is. If you’re in the mood for something light, that one is a great option.
This sweet potato beet smoothie is heavier and more nutritionally dense and balanced. The roasted beets and sweet potatoes provide ample antioxidants and complex carbohydrates, while the greek yogurt and milk offer protein, Vitamin D and calcium.
And we have some quick digesting carbohydrates from the maple syrup and flavored yogurt, too. I long for a greek yogurt protein smoothie after a run.
And have you ever had mango frozen yogurt? It’s the perfect balance of refreshing and sweet. I feel like that’s how I would describe this smoothie with sweet potatoes and beets.
6 Reasons This Post Workout Smoothie Is Great for Runners
- Beets are full of betalains, phytonutrients with antioxidant properties. They have been shown to help decrease inflammation and provide detoxification in our bodies.
- Beets are full of nitrite and nitric oxide, which can help enhance the flow of oxygen through blood vessels and reduce the amount of oxygen our muscles need. Basically, we need less energy to perform the same amount of exercise.
- The nitrates are also great for blood pressure, which they can help reduce by widening our blood vessels.
- One study noted a 5% increase in speed in the final mile of a 5k for runners who took beetroot before the race, versus those who just took a cranberry placebo. So, make this beet smoothie recipe already!
- Beets are good sources of folate, manganese, potassium, and fiber. And 1 cup of beets even gives you almost 10% of your iron needs!
- It provides the perfect 4:1 ratio of carbohydrates to protein, with a hefty dose of antioxidants and electrolytes as well.
I could go on and on, but it seems pretty clear to me why this is the best post workout smoothie recipe.
What You Need For This Sweet Potato Smoothie
- sweet potato
- frozen mango chunks (I love trader joe’s frozen mango)
- greek yogurt
- maple syrup
- vanilla extract
How To Make This Sweet Potato Smoothie Recipe
Just blend all the ingredients in a blender. Simply enjoy, like a tasty greek yogurt fruit smoothie.
And know that you’re also getting some vegetables in there – hooray for plant power!
Those are always my favorite recipes because they are fool proof, quick and easy! And super easy to clean up, too.
I’m laughing over here because when I googled, “how to make a beet smoothie,” I learned that there is some fear about using beets in smoothies because they are so messy, which I can validate.
But if you want to use whole beets, just steam them and let them cool. And cover your baking pan with aluminum foil.
Lastly, do not be intimidated about the roasted beets and sweet potatoes. You can TOTALLY use canned beets in this beet smoothie recipe if you want to.
And for an easy kitchen tip, I always recommend microwaving your sweet potatoes. It seriously takes about 7 minutes and is so quick and easy.
I love the taste of roasted sweet potatoes, but you don’t really taste that in this smoothie, so just do it the easy way.
Can You Add Greens To The Smoothie?
Totally! Adding spinach to smoothies is one of my favorite ways to amp up the nutrition content without changing taste or flavor.
To reduce food waste, you could totally add the beet greens and make it a beet greens smoothie, though I can’t promise you they will come with a neutral flavor. I’m sure having beet tops in smoothies would be interesting.
Other Modification Ideas:
If you don’t enjoy smoothie recipes with greek yogurt, just leave it out.
For a plant-based or vegan post workout smoothie, try soy yogurt or coconut yogurt, and use soy, almond, oat, pea or coconut milk instead (more on the nutrition comparison of different milks here).
Can You Freeze This Greek Yogurt Smoothie For Later?
Definitely. I love freezing ingredients and sticking them in the blender the next day (or week…or let’s be honest, month).
Just let the sweet potatoes ad beets cool and place them in a tight-locked bag or container with the frozen mango, greek yogurt, maple syrup, vanilla extract and cinnamon.
Then, when you’re ready to enjoy your beet smoothie, just add milk and blend.
- 3/4 cup frozen mango chunks
- handful of ice
- 1/3 cup chopped beets (can also used canned)
- 2/3 cup vanilla fat free greek yogurt
- 1 cup milk (use cows milk/soy milk for more protein)
- 2 Tbsp maple syrup
- 1 tsp vanilla extract
- 1/2 tsp cinnamon
- 2/3 cup mashed cooked sweet potato (about 1 small to medium)
1. Mix all ingredients into high speed blender and blend. Add more ice and sweetener as needed.
Nutrition Information:Yield: 2 Serving Size: 1
Amount Per Serving: Calories: 444Total Fat: 3gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 10mgSodium: 124mgCarbohydrates: 57gFiber: 4gSugar: 38gProtein: 8g
Want more beets and sweet potatoes recipes? These two power ingredients pair with each other so nicely! Try my beets and sweet potato breakfast scramble.
This beet butternut squash salad is another delicious option, great for after a run, or during the fall.
And if you’ve never tried beets in a sandwich, give this eggplant veggie sandwich a try.
And for my favorite protein coffee smoothie lovers, try this cold brew smoothie!