Tangerine Beet Smoothie

Digestive Rebuilding Smoothie for Fat Dominant Types

Are you digesting dietary fat well enough?

Fat is essential to life, this is why fats are referred to as Essential Fatty Acids (EFAs). You make stress and sex hormones from it, you build most cell walls out of it, you even make your brain matter from it. It is no wonder that people who have low-fat diets are at a higher risk of stroke. The authors of a recent study of 135,000 people in multiple countries concluded, “we found that a high carbohydrate intake was associated with an adverse impact on total mortality, whereas fats including saturated and unsaturated fatty acids were associated with lower risk of total mortality and stroke.”1

The Trouble with Fat Digestion

If you are not breaking down your fats correctly, you will notice very specific symptom patterns. Typically, conventional medicine looks at the relationship between the stomach and pancreas, focusing heavily on Lipase Enzyme production. These practitioners narrow in on treating a few symptoms like fatty stool (poop), stomach pain, inflammation, and foul-smelling gas. Integrative practitioners will look at the pancreas, but also look at the production of bile from the liver. This broadens the symptom perspective to include skin conditions, general itchiness, toxicity, constipation, cholesterol balance, etc.

Lipase enzymes are great, but heavily degraded by stomach acid. Therefore this recipe uses bitters (well researched to show an increase in pancreatic enzymes AND bile) that can bypass the stomach acid and help you digest fats more naturally. Keep track of your symptoms using our free assessment and follow-up symptom tracking page.

#functionalfoods for the Fat Intolerant Individual

This smoothie is packed with real foods that will aid your body in fat digestion. It contains high amounts of betaine from the beet leaves which helps create bile in your liver. It contains bitter foods (tangerine zest and beet leaves) that stimulate lipase enzymes and even more bile to break down fats. The avocado and sprouted almonds contain easy to digest fats. The apple is used for its pectin content that has been shown to promote the regression of gallstones. If beets are your spirit vegetable, this smoothie is for you. The taste is citrusy and sweet with earthy notes. The recipe can be customized to fit your preferred tasting ratio of sweet to earthy.

This smoothie is super grounding with an earthy flavor.


Tangerine Beet Smoothie

“For those with fat digestion issues.”

Yield: 2 Smoothies


This smoothie is bursting with nutrition from beets, apple, and tangerine. Pairs nicely with A-F Betafood, Enzycore, and Digest Forte.


  • 8 oz cold water
  • 2 cups of beet leaves (or spinach)
  • 1 small tangerine (peeled and seeded)
  • 2 tsp tangerine zest (from leftover peel)
  • 1 apple
  • ½ avocado
  • 2 TBSP almond butter
  • 1-2 small beets (steamed, roasted, or boiled) *optional, but recommended you wuss ;-)*

Special Notes

  • 1-2 small beets are recommended for individuals with major fat metabolism issues (i.e. gallstones, removal of gallbladder, high cholesterol, experience constipation after fatty meals, chronic burpers).
  • You can add a handful of ice if you prefer a colder smoothie.
  • If you experience right sided pain under the rib cage, radiating to between the shoulder blades, then stop immediately and get assessed for gallstones.

Avocados are an excellent source of lipase enzymes.

Beet Benefit

Anyone who is a regular consumer of this root veggie can tell you it’s much easier to have a bowel movement after eating beets. Beet leaves contain more betaine. Betaine is a substance that helps to protect the liver and stimulate the flow of bile. It also plays a role in reducing the levels of homocysteine, a marker for inflammation in the blood according to the National Institutes of Health.4

If you’re not down to use both the beet and its leaves, we recommend you choose the leaves with some of the stem attached. This is the area of the plant that has the highest amount of betaine.

Tangerine Zest

You may be thinking, “won’t tangerine zest be bitter?” Yes, that is what we want and what your body will love. Bitters help to stimulate enzyme production so the peel is what’s very valuable here. One tangerine contains 10% of your fat-soluble vitamin A, 31% of your vitamin C, is low glycemic compared to similar fruit, and helps to sweeten the smoothie.5

Don’t forget your bitters! Great for stimulating lipase enzymes and bile.

Apple Pectin

It’s no surprise that apples are a good source of fiber and fiber helps to keep things regular. Did you know raw apples are the richest fruit of pectin? With the Jonagold being the leading variety. Pectin is so valuable because it can help to eliminate toxins and heavy metals from the body.2

One study looked at pectin on the formation and aggression of gallstones, and pectin promoted the regression of gallstones by 52%. Pectin also lowers cholesterol concentration in blood cholesterol. Typically, people that have fat digesting problems have very high or very low cholesterol, and stones can be calcium and cholesterol dominant.3

Rebuild Your Fat Digestion!

If you have fat intolerance issues, missing your gallbladder, prone to symptoms, or not sure where to start, you may need some professional help. Start by understanding your symptom patterns and how they relate to the food you’re eating. Enjoy your food again! 

1) Dehghan, MahshidDiaz, R et al. “Associations of fats and carbohydrate intake with cardiovascular disease and mortality in 18 countries from five continents (PURE): a prospective cohort study” The Lancet , Volume 390 , Issue 10107 , 2050 – 2062
2) Kritchevsky D, Tepper SA, Klurfeld DM. “Effect of pectin and cellulose on formation and regression of gallstones in hamsters.” Experientia. 1984 Apr 15;40(4):350-1.
3) https://jonbarron.org/herbal-library/foods/apple-pectin
4) Oudi, Mabrouka EL et al. “Homocysteine and Markers of Inflammation in Acute Coronary Syndrome.” Experimental & Clinical Cardiology 15.2 (2010): e25–e28. Print.
5) https://www.verywellfit.com/tangerine-nutrition-facts-calories-and-health-benefits-4115498

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