Recipe: Spicy Carrot Cooler

We love carrots! Here's a new take on a staple juice by Ilana Katz, MS, RD, CSSD, one of Atlanta's top dietitians specializing in sports nutrition and body composition.

This recipe is so easy & delicious, it's featured in Runner's World new cookbook Meals on the Runpacked with 150 delicious recipes and available on  

Here, Ilana shares the recipe and nutritional info with us:

The carrot juice in this savory, low-calorie smoothie is rich in vitamin A, which helps regulate the immune system. Fresh ginger adds a sweet, peppery flavor that may help reduce post-exercise muscle pain. Avocado adds a silky texture and heart-healthy monounsaturated fats. Studies show that capsaicin in cayenne pepper briefly boosts metabolism, helping you burn a few extra calories.

Spicy Carrot Cooler

Recipe by Ilana Katz, M.S., R.D. C.S.S.D.

Makes 1 serving

¾ cup carrot juice

¼ cup water

¼ avocado, pitted and peeled

1 tablespoon fresh lemon juice

1 tablespoon freshly grated ginger

Pinch cayenne pepper

½ cup ice cubes

In a blender, combine the carrot juice, water, avocado, lemon juice, ginger, pepper, and ice. Blend until smooth.

Nutrition info per serving:

118 cals ; 16g carbs ; 3g fiber ; 2g protein  ; 5g total fat; 0.5 g sat fat  ; 122 mg sodium.

Ilana Katz's practice Optimal Nutrition for Life is one of the top ranked Dietetics Offices in Atlanta.  Read more about her and how she can help you on her website,