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 combinations. Pairing beetroot with the right fruits and vegetables transforms the taste from "I need to force this down" to "I actually enjoy this." These 5 recipes do exactly that.

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

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Before You Start — Beetroot Prep Tips

• Peel the skin: Beetroot skin tastes intensely earthy. Peeling removes 80% 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 prevents the juice from oxidising (turning brown). It also keeps the vibrant red-purple colour
• Drink within 30 minutes: Nitrate content — the compound that lowers blood pressure — decreases significantly with 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. Beta-carotene (eyes), betalains (anti-inflammatory), pectin (gut), nitrates (blood pressure). This is the juice to drink if you want general health benefits.

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 dominates the flavour — earthy beetroot is barely noticeable. Colour: deep purple-red.

Health angle: Best beetroot combo for heart health. A 2013 study in Hypertension (AHA journal) found that 250 ml of beetroot juice reduced systolic BP by 4-5 mmHg within 3-6 hours. Pomegranate juice has been shown to reduce arterial plaque thickness over 12 months.

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 enhances iron absorption 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 dilutes the beetroot flavour significantly. Serve chilled. Colour: light pink-red (lighter than other beetroot juices because cucumber dilutes it).

Health angle: Best beetroot combo for summer. The hydration from cucumber combined with beetroot's nitrates makes this ideal for hot weather when you need both cooling and cardiovascular support. 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: Non-heme iron (from plant sources like beetroot) is poorly absorbed by the body — only 2-5%. Vitamin C increases this to 10-30%. One serving of amla provides 600+ mg of vitamin C, which maximises iron absorption from the beetroot. This is the best juice combo for anaemia support.

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

Important: This juice supports iron intake but does not replace iron supplements or medical treatment 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 oxidation and maintains the red colour. Without lemon, beetroot juice turns brownish 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

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, consult your doctor — beetroot juice can lower BP further. 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. Adding lemon juice immediately after juicing prevents 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 — 10-15% more nitrates preserved. For general nutrition, a blender works fine. The bigger factor is freshness — drink within 30 minutes regardless of method.