Mixed Fruits Smoothie With Cottage Cheese

Mixed fruits smoothies and shakes are great refreshing drinks that can be made in no time with available fruits and other foods. Cottage cheese, on the other hand, is great source of lean, slow-digesting protein, making this suitable for breakfasts and daily snacks.

Published: January 28, 2016.

This smoothie consists of 4 fruits: an orange, a kiwi fruit, a banana and strawberries. Blend the orange and pour it into the glass. Do the same with kiwi fruit, just don't mix the orange and kiwi in the glass.

Using sharp knife, slice the banana and put it into the glass. Blend strawberries and cottage cheese and put them onto the banana slices. When blending the fruits, there is no need to add extra liquids.

As decoration, add some dark chocolate and enjoy :) Serve right away, or refrigerated for 20-30 minutes.

If you are in the rush, just put all ingredients into the blender and blend everything - taste is great both ways, however, I personally like variations in taste while I eat/drink smoothies/shakes like this.

Nutritional information is given in the following table:

Food	Amount	Protein	Carbs	Fats	Fibers
Orange	125g	1g	14g	0g	3g
Kiwi Fruit	75g	1g	11g	0g	2g
Banana	100g	1g	23g	0g	3g
Strawberries	100g	0g	8g	0g	2g
Cottage Cheese	100g	12g	3g	2g	0g
Dark Chocolate	10g	1g	5g	3g	1g
Total:		~15g	~64g	~6g	11g
Calories:		60 kcal	256 kcal	54 kcal	-

This smoothie contains around 370 kcal, mostly from carbs. As such, it is suitable for daily snacks and breakfasts.

In order to decrease amount of carbs and fats and increase amount of protein, don't add banana and dark chocolate and double the amount of cottage cheese.

In that case, this smoothie would have:

Food	Amount	Protein	Carbs	Fats	Fibers
Orange	125g	1g	14g	0g	3g
Kiwi Fruit	75g	1g	11g	0g	2g
Strawberries	100g	0g	8g	0g	2g
Cottage Cheese	200g	24g	6g	4g	0g
Total:		~25g	~40g	~4g	7g
Calories:		100 kcal	160 kcal	36 kcal	-

This simple change has decreased the amount of calories from 370 to around 300 kcal. Also, protein is increased from 15 to 25g, carbs decreased from 64 to 40g. Unfortunately, fibers are also decreased from 11 to 7g, however, this meal still contains one quarter of daily required fibers.

To further increase the amount of proteins, add some neutral or fruit-flavored MRP.

As always, adjust the amount of ingredients according to your needs and goals.