Beetroot Juice Recipe: 5 Combinations for Taste & Health

Beetroot juice is one of the healthiest drinks you can make at home. But let us be honest — plain beetroot juice tastes earthy, muddy, and slightly sweet in a way that most people find difficult to enjoy.

The solution is combos. Pairing beetroot with the right fruits and vegetables transforms the taste from "I need to force this down" to "I actually enjoy this." Each beetroot juice recipe below does exactly that.

Each recipe includes exact ratios, method, taste notes, and which health benefit it targets.

Before You Start — Beetroot Prep Tips

• Peel the skin: Beetroot skin tastes intensely earthy. Peeling removes most of the "muddy" flavour that people dislike.
• Chop into small pieces: Beetroot is very hard. Small pieces are easier on your juicer and blender.
• Add lemon or lime: Citric acid stops the juice turning brown. It also keeps the bright red-purple colour.
• Drink within 30 minutes: Nitrate — the compound that lowers blood pressure — drops over time. Fresh is best.
• Stain warning: Beetroot stains hands, clothes, countertops, and plastic containers. Use glass, wear dark clothes, and clean spills immediately.
• Beeturia: Your urine may turn pink or red after drinking beetroot juice. This is normal and harmless. It happens in about 10-14% of people.

1. Classic ABC (Apple + Beetroot + Carrot)

Method (cold press): Alternate pieces — carrot, apple, beetroot, carrot, apple. This pushes softer fruits through with harder ones. Squeeze lemon into the finished juice.

Method (blender): Chop all ingredients, add ½ cup water, blend for 45 seconds. Strain through fine mesh. Add lemon juice.

Taste: Sweet, slightly earthy, balanced. The apple and carrot mask most of the beetroot earthiness. Colour: deep ruby red.

Health angle: All-purpose wellness juice. It has beta-carotene for eyes, pectin for the gut, and nitrates for blood pressure. Drink this one for all-round health.

Yield: ~300 ml | Calories: ~120 kcal | Time: 5 minutes

2. Beetroot + Pomegranate + Ginger (Heart Health)

Method: Cold press beetroot first, then pomegranate seeds, then ginger. Pomegranate seeds are tricky — they produce thick, frothy juice. Push them through slowly. Alternatively, deseed pomegranate, blend with beetroot chunks, and strain.

Taste: Sweet-tart with a ginger kick. The pomegranate leads the flavour. The earthy beetroot is barely there. Colour: deep purple-red.

Health angle: Best beetroot combo for heart health. A 2013 review in the Journal of Nutrition pooled many trials. It found beetroot juice and nitrate lowered systolic blood pressure by about 4.4 mmHg. Pomegranate is rich in antioxidants that support healthy blood vessels.

Yield: ~280 ml | Calories: ~140 kcal | Time: 7 minutes

3. Beetroot + Orange + Carrot (Vitamin C Boost)

Method: Cold press: carrot, beetroot, orange segments (alternate). Blender: chop all, blend with ¼ cup water, strain.

Taste: Bright, citrusy, and sweet. The orange completely dominates — this barely tastes like beetroot. Best recipe for people who hate beetroot's earthy flavour. Colour: bright orange-red.

Health angle: Vitamin C from oranges helps your body take up iron from beetroot. If you have low haemoglobin, this combo helps your body absorb the non-heme iron in beetroot more efficiently.

Yield: ~350 ml | Calories: ~130 kcal | Time: 5 minutes

4. Beetroot + Cucumber + Mint (Summer Cooler)

Method: Cold press: cucumber, beetroot, mint (wrapped in cucumber). Blender: chop cucumber and beetroot, add mint, blend, strain. Add lemon and black salt.

Taste: Light, refreshing, minty with earthy undertones. The cucumber thins the beetroot flavour a lot. Serve chilled. Colour: light pink-red (lighter than other beetroot juices because cucumber dilutes it).

Health angle: Best beetroot combo for summer. Cucumber cools and hydrates. Beetroot adds nitrates. Together they are great for hot weather. Very low calorie (~50 kcal per glass).

Yield: ~350 ml | Calories: ~50 kcal | Time: 5 minutes

5. Beetroot + Amla + Lemon (Iron Absorption)

Method: Cold press beetroot, then amla pieces. Mix in lemon juice and honey. Blender: chop beetroot and deseeded amla, add ½ cup water, blend, strain. Add lemon and honey.

Taste: Sour-sweet with earthy depth. The amla sourness is strong — use enough honey to balance it. Not the most pleasant-tasting juice on this list, but the most nutritionally targeted. Colour: deep red.

Health angle: Plant iron (from beetroot) is absorbed far less easily than iron from meat. Vitamin C is the best helper for plant iron. It turns the iron into a form your gut takes up more easily, and can roughly double how much you absorb. Amla is one of the richest sources of vitamin C (around 600 mg per 100 g — over ten times an orange). That is why it pairs so well with beetroot here. This is the best juice combo for anaemia support.

Yield: ~250 ml | Calories: ~100 kcal | Time: 7 minutes

Important: This juice supports iron intake. It does not replace iron pills or medical care for anaemia. If your haemoglobin is below 10 g/dL, see a doctor.

Cold Press vs Blender — Which Is Better for Beetroot?

If you are drinking beetroot juice primarily for blood pressure (nitrates), cold press is clearly better. If you are drinking it for general nutrition and do not have a cold press juicer, a blender works fine.

Storage and Timing Tips

• Drink fresh: Nitrate content is highest immediately after juicing. It decreases with every hour.
• Add lemon: Citric acid slows browning and keeps the red colour. Without lemon, beetroot juice turns brown within 2-3 hours.
• Glass only: Beetroot stains plastic permanently. Use glass jars or bottles. Stainless steel is also fine.
• Refrigerate immediately: If you cannot drink right away, seal in glass and refrigerate. Use within 24 hours.
• Best time to drink: 2-3 hours before you need the blood pressure or performance benefit. Nitric oxide peaks at 2-3 hours post-consumption.

How Much Beetroot Juice Should You Drink? (And Who Should Be Careful)

Beetroot juice is healthy, but more is not always better. A daily glass of 200–250 ml is enough to get the nitrate benefit that drinking beetroot juice daily is known for.

Here is who should be a little careful:

• On blood-pressure medication: Beetroot juice lowers blood pressure on its own. With medicine, it can push your reading too low. Check with your doctor.
• Prone to kidney stones: Beets are high in oxalates. That can add to stone risk in people who already form them. Keep portions modest and ask your doctor.
• Managing diabetes: Fruit combos like apple, orange, and pomegranate add natural sugar. Pick the cucumber-mint version and skip the added honey.
• Pink urine (beeturia): Around 10–14% of people see pink or red urine after beets. It is harmless and passes on its own.

This is general information, not medical advice. Beetroot juice supports a healthy diet but does not replace blood-pressure or anaemia treatment. If you have a health condition, check with your doctor first.

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Frequently Asked Questions

What is the best combination with beetroot juice?

For taste: apple + carrot (ABC) — masks the earthy flavour completely. For heart health: pomegranate + ginger. For iron absorption: amla + lemon. For summer hydration: cucumber + mint. It depends on your goal.

Should I peel beetroot before juicing?

Yes. Beetroot skin has a strong earthy, muddy taste. Peeling it removes most of the unpleasant flavour. Wash the peeled beetroot before juicing to remove any remaining dirt.

Can I drink beetroot juice every day?

Yes, 200-250 ml daily is safe for most people. If you are on blood pressure medication, ask your doctor — beetroot juice can lower BP more. About 10-14% of people experience beeturia (pink/red urine), which is harmless.

Why does my beetroot juice turn brown?

Oxidation. Betalains (the red pigments) are sensitive to air and light. Add lemon juice right after juicing to stop this. Also, drink within 30 minutes or store in an airtight glass container in the fridge.

Is cold press better than blender for beetroot juice?

For nitrate retention (blood pressure benefit), cold press is better — it retains more nitrates. For general nutrition, a blender works fine. The bigger factor is freshness — drink within 30 minutes regardless of method.

How much beetroot juice should I drink per day?

For most healthy adults, 200–250 ml a day is a safe amount. That is the dose used in blood-pressure studies. More than that gives little extra benefit.

Who should avoid beetroot juice?

Be careful if you take blood-pressure medicine, form kidney stones (beets are high in oxalates), or manage diabetes (fruit combos add sugar). Ask your doctor if any of these apply to you.