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Raspberry and Strawberry Protein Smoothie

Smoothies with fruits, especially with berries are one of my favorite ones. And when some protein source is added, such smoothies become full meals suitable for breakfasts, daily meals, and snacks, and even as bedtime smoothies, if protein sources are slow enough.

Published: January 28, 2016.

Making raspberry and strawberry smoothie is rather quick:

raspberry strawberry smoothie

In a suitable pot, put raspberries, strawberries, and low fat or cottage cheese. Raspberries and strawberries are packed with vitamins, minerals, antioxidants, and digestive fibers, while cottage cheese is the low-fat and low-carb source of slow-digesting protein and it is rich in calcium.

If you would like to increase protein content even further, add some protein supplements in powdered form, neutral flavor, or some fruit flavor. If you like chocolate, feel free to add even chocolate-flavored protein powder.

For breakfasts and daily snacks, whey protein powder can be added, although MRP powders are recommended due to slower digestion. For bedtime shake recipes, add casein protein powder (digested for 6-8 hours) and some peanut butter.

Note: some people recommend not eating fruits for dinner due to carb content, however, the glycemic index of berries is low and since amounts are in moderation, their glycemic load is low, too.

raspberry strawberry smoothie

Using a hand stick blender, blend everything. Or just use an ordinary blender.

Note: berries and cottage cheese contain plenty of water, so there is no need to add any more liquids. However, if you prefer 'thinner' shakes, add some water, milk, fruit juice, or some freshly squeezed lemon juice.

After blending, pour shake into a suitable pot and drink/eat it.

raspberry strawberry smoothie 3

Or, pour it into the glasses, add some dark chocolate chips and a single strawberry as decoration.

Serve it right away, or cool it a little bit in the fridge and eat it as healthy, very tasty, berry ice-cream.

The nutritional value of this meal is given in the following table:

Food Amount Protein Carbs Fats Fibers
Raspberries 150g 2g 18g 1g 10g
Strawberries 150g 1g 11g 1g 3g
Cottage Cheese 200g 23g 5g 3g 0g
Dark Chocolate 10g 1g 5g 3g 1g
Total: 27g 39g 8g 14g
Calories: 108 kcal 156 kcal 72 kcal -

This meal contains around 340 calories, mostly coming from carbs and proteins, a little bit less from fats.

However, if you want to reduce the amount of calories, feel free not to add dark chocolate. The nutritional content of such meal is given in the following table:

Food Amount Protein Carbs Fats Fibers
Raspberries 150g 2g 18g 1g 10g
Strawberries 150g 1g 11g 1g 3g
Cottage Cheese 200g 23g 5g 3g 0g
Total: 26g 34g 5g 13g
Calories: 104 kcal 136 kcal 45 kcal -

Without dark chocolate, this meal would have around 290 kcal. Dark chocolate has its own benefits, and adding it a little bit from time to time is beneficial both for the body and to improve the already great taste and aroma of this smoothie.

Fiber content is great - this meal provides almost half of the daily required fibers, with a relatively low amount of carbs.

Of course, feel free to adjust amounts of ingredients to fit your daily needs and goals.



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