Blueberry, Rapsberry and Strawberry Protein Smoothie

Mixed fruits smoothies and shakes, with some lean protein source are great for breakfasts and daily snacks. Blueberry, raspberry and strawberry smoothie is packed with vitamins, minerals and antioxidants and will help you feel energized long after you consume it.

blueberry raspberry strawberry smoothie 1

 Preparation is very simple - put the fruits and some low fat and cottage cheese into the blender and blend everything. Or use hand stick blender.

blueberry raspberry strawberry smoothie 2

Delicious protein shake is prepared. Bone Appetite!

If that was complicated, then ... :)

Note: berries and fruits in general contain enough liquids for blending and making shake, so there is no need to add any more liquid. However, if you like your shakes and smoothies thinner, add some water, fruit juice, yogurt and/or, one of my favorites, freshly squeezed lemon juice.

This shake can be consumed right away, but, during summer, it can also be cooled in the freezer for some 45-60 minutes and served as healthy, delicious mixed berry ice-cream.

blueberry raspberry strawberry smoothie 3

On the photo, mixed berry smoothie served in the glass with dark chocolate chips

Nutritional value of this berry protein shake is given in the following table:

Food Amount Protein Carbs Fats Fibers
Blueberries 100g 1g 15g 0g 3g
Raspberries 100g 1g 12g 1g 6g
Strawberries 100g 0g 8g 0g 2g
Cottage Cheese 100g 12g 3g 2g 0g
Dark Chocolate 10g 1g 5g 3g 1g
Total: ~15g ~43g ~6g 12g
Calories: 60 kcal 172 kcal 54 kcal -

This meal has around 290 kcal. For some people, this is enough calories for a full meal and for some, this is hardly enough to get teeth dirty :)

Anyway, most of the calories come from carbs and rest from proteins and fats. Fiber content is great - 12g.

In order to increase protein content, increase amount of cottage cheese and/or add some MRP protein powder (neutral or some fruity flavor).

Note: some people consider 40-45g of carbs to be too much for single meal. Well, there are 300g (~11 ounces) of mixed berries in this shake, packed with plenty of vitamins, minerals, antioxidants and other health beneficial compounds. Also, although carbohydrates in fruits are mostly sugars, glycemic index of berries is rather low and when consumed in moderation, glycemic load is low, too. Cottage cheese supply slow digesting protein and it is great source of calcium, but it also slows down foods digestion in general.

Of course, adjust the amounts according to your needs and personal preferences.