Beet and carrot smoothie

Ingredients

• 1 small red beet (equivalent to 1/2 cup), peeled and coarsely chopped 
• 1 medium-size carrot, peeled and coarsely chopped (about 1/2 cup) 
• 1 sweet apple, such as Honeycrisp or Pink Lady, coarsely chopped 
• 1 ripe pear, such as red Bartlett or red D'Anjou, coarsely chopped 
• 2 tablespoons fresh lemon juice 
• 2 teaspoons minced fresh ginger 

Directions 
1. Steam beets and carrots until tender, about 10 minutes. Let cool to room temperature. 
2. Combine beets, carrot, apple, pear, juice, ginger, and 2 cups water in a blender; blend until smooth.

Serves 2. Per serving: 134 calories; 0 g saturated fat; 0 g unsaturated fat; 0 mg cholesterol; 35 g carbs; 62 mg sodium; 2 g protein; 7 g fiber. 

Carrot Muffins

• 2 1/2 cups whole-wheat pastry flour
• 2 teaspoons baking powder
• 1 teaspoon baking soda
• 2 teaspoons ground cinnamon
• 1 teaspoon freshly grated nutmeg
• 1/2 teaspoon ground allspice
• 1/2 teaspoon ground cloves
• 1/2 teaspoon salt
• 2 eggs
• 1/3 cup raw brown (turbinado) sugar
• 1/3 cup canola oil
• 1 1/3 cups buttermilk
• 1 teaspoon vanilla extract
• 2/3 cup golden raisins tossed with 1 teaspoon unbleached all-purpose flour, or 2/3 cup chopped pecans
• 1 1/2 cups grated carrots

1. Preheat the oven to 375 degrees with the rack in the upper third of the space. Oil or butter muffin tins.

2. Sift together the whole-wheat pastry flour, baking powder, baking soda, spices and salt.

3. In a separate bowl, beat together the eggs, sugar, oil, buttermilk and vanilla. Using a whisk or a spatula, stir in the dry ingredients and mix until well combined. Do not beat; a few lumps are fine, but make sure there is no flour at the bottom of the bowl. Fold in the raisins or pecans and the carrots.

4. Spoon into muffin cups, filling them to just below the top (about 4/5 full). Place in the oven, and bake 25 minutes until lightly browned and well risen.

Yield: Twelve muffins, depending on the size of the muffin tins.

Advance preparation: These keep for a couple of days out of the refrigerator, for a few more days in the refrigerator and for a few months in the freezer.

Nutritional information per muffin (based on 12-muffin yield): 239 calories; 1 gram saturated fat; 2 grams polyunsaturated fat; 4 grams monounsaturated fat; 32 milligrams cholesterol; 38 grams carbohydrates; 4 grams dietary fiber; 323 milligrams sodium; 5 grams protein