Liver Lovin’ Antioxidant Rich Beet Smoothie Bowl Recipe

March 5, 2024 | by ANNALIISA KAPP

Enjoy this recipe from our friend Annaliisa Kapp (@annaliisakapp), a Certified Holistic Nutritionist who helps ambitious women reverse the effects of stress through nutrition and self care so they can get their energy back! You can learn more about Annaliisa on her website HERE!

If you're feeling the effects of the colder months with a noticeable dip in your energy, vitality, and overall radiance, here is a recipe that might be the revitalizing solution you need. It's common during winter for our bodies to feel sluggish due to reduced physical activity, less sunlight, and perhaps a diet less rich in fresh, nutrient-dense foods. This can often lead to feelings of fatigue and a noticeable lack of glow in our skin. But fear not, for there is a delicious and nutritious way to combat these effects and give your body a much-needed boost.

Our liver, an indispensable organ with a staggering workload of over 500 critical functions, plays a central role in our overall health. Its duties encompass detoxification, aiding in metabolism, and facilitating digestion. However, our modern lifestyle often exposes us to toxins from various sources, including processed foods, environmental pollutants, and stress. When the influx of toxins exceeds our liver's capacity to eliminate them, it can lead to an array of issues affecting our skin, hormonal balance, blood sugar levels, and digestive health.

Incorporating specific nutrients and antioxidants into our diet is vital to fortifying our liver and supporting its optimal function. Here's how the ingredients mentioned not only contribute to liver health but also enhance our overall well-being:

· Beets [1]: These vibrant root vegetables contain antioxidants and vital nutrients like betaine. Betaine has been shown to support liver function and is particularly beneficial in aiding phases 2 and 3 of liver detoxification. This process is crucial for neutralizing and preparing toxins for elimination from the body, thereby supporting liver health and contributing to a radiant complexion and increased energy levels.

· Soluble Fiber [2]: Found abundantly in apples and flaxseeds, soluble fiber dissolves in water to form a gel-like substance. This property is instrumental in controlling insulin levels by slowing down the absorption of sugar, thereby preventing spikes in blood sugar. Additionally, soluble fiber aids in intestinal detoxification by facilitating the removal of toxins through the digestive tract, promoting a healthy and efficient digestive system.

· Bee Pollen and Avocados [3]: These foods are rich sources of B vitamins essential for metabolizing toxins in the body. The process of converting toxins into less harmful compounds that can be easily excreted is vital for reducing the toxic load on the liver. Furthermore, B vitamins are crucial for energy production, contributing to increased vitality and endurance.

· Antioxidants and Functional Mushrooms [4]: Antioxidants are pivotal in supporting liver detoxification processes while protecting cells from oxidative stress and the resultant premature aging. Functional mushrooms, such as Chaga, Lion’s Mane, and Oyster, found in the 6 Mushroom Blend, are among the most potent sources of antioxidants. These mushrooms offer comprehensive support for the immune function, and provide an array of health benefits, including improved cognitive function and a boost in overall wellness.

INGREDIENTS

1 Beet (medium, peeled and diced) 

½ avocado 

1 small apple (sliced) 

¼ lemon 

1 Tbsp ground flaxseeds 

1 scoop vanilla protein powder 

½ tsp 6 Mushroom blend 

1 tsp bee pollen 

1 cup filtered water 

Optional toppings: 

1 Tbsp unsulfured shredded coconut 

1 strawberry (sliced) 

1 Tbsp pumpkin seeds 

DIRECTIONS

In your blender or food processor, combine the ingredients, then blend until smooth and thick. 

Transfer to a bowl and add toppings. Enjoy!

References:

[1] Chen L, Zhu Y, Hu Z, Wu S, Jin C. Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity. Food Sci Nutr. 2021 Sep 9;9(11):6406-6420. doi: 10.1002/fsn3.2577. PMID: 34760270; PMCID: PMC8565237.

[2] Khalid W, Arshad MS, Jabeen A, Muhammad Anjum F, Qaisrani TB, Suleria HAR. Fiber-enriched botanicals: A therapeutic tool against certain metabolic ailments. Food Sci Nutr. 2022 Aug 26;10(10):3203-3218. doi: 10.1002/fsn3.2920. PMID: 36249968; PMCID: PMC9548355.

[3] El Ghouizi A, Bakour M, Laaroussi H, Ousaaid D, El Menyiy N, Hano C, Lyoussi B. Bee Pollen as Functional Food: Insights into Its Composition and Therapeutic Properties. Antioxidants (Basel). 2023 Feb 23;12(3):557. doi: 10.3390/antiox12030557. PMID: 36978805; PMCID: PMC10045447.

[4] Kozarski M, Klaus A, Jakovljevic D, Todorovic N, Vunduk J, Petrović P, Niksic M, Vrvic MM, van Griensven L. Antioxidants of Edible Mushrooms. Molecules. 2015 Oct 27;20(10):19489-525. doi: 10.3390/molecules201019489. PMID: 26516828; PMCID: PMC6331815.