Hawkeye Sports Nutrition - The University of Iowa

Chocolate Beet Smoothie Cooking Class

Ultimate Dark Chocolate Berry Smoothie

Every ingredient contains nutritive health benefits. The berries are filled with antioxidants, milk serves as a source of protein, and chia seeds have omega-3 fatty acids. All three help reduce inflammation, aid in recovery and promote optimal performance.


Eat this smoothie alongside your breakfast, dinner or as a snack. Consume no earlier than 2 hours before practice; the chocolate and milk digest slower and may you feel heavy and slow.


  • Frozen mixed berries
  • 1 cup milk/almond milk
  • 1 banana
  • ½ cup peeled and sliced/chopped beet
  • 1 tbsp. chia seeds
  • 2 tbsp. dark chocolate chips
  • Coco Powder


  • Blender/Food processor
  • Knife
  • Cutting Board
  • Measuring Cup


  1. Add all the ingredients to a food processor or blender
  2. Blend ingredients for 20-30 seconds (or until all ingredients are all well blended and a smooth consistency)


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