Mad About Berries

Raspberry Strawberry Smoothie Recipe

Raspberries and strawberries are a great combination for every healthy shake or smoothie, giving them a nice, little bit tart taste and aroma.

By adding other ingredients, one can alter both the taste and nutritional profile of the smoothie, avoiding boredom but also changing the amount of macro- and micronutrients and, in the end, total calories.

Updated: October 17, 2023.

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How To Make a Raspberry Strawberry Smoothie

The recipe is simple and rather quick - in a suitable pot, add raspberries, strawberries, and some cottage cheese.

raspberry strawberry smoothie

Note: Cottage cheese is not required, but it is a nice thickening agent and increases protein and calcium content in smoothies, making these snacks practically - full meals, at least regarding content.

raspberry strawberry smoothie 2Blend everything using a hand blender (or any other blender) until all ingredients are mixed thoroughly. There is no need to add water or yogurt since there are enough liquids in berries and cottage cheese.

However, if you like to drink your smoothies, feel free to add just a little bit of water, or if you prefer a "stronger" taste, add some freshly squeezed lemon juice. On the other hand, if you would like to make a smoothie sweeter, add some honey.

Natural or artificial sweeteners may be added as well, but personally, if you use your homegrown strawberries and raspberries, don't add any sweeteners - just enjoy the taste of these two great berries.

After blending everything, pour the smoothie into suitable cups or glasses and decorate, if you want, with some dark chocolate chips and a single strawberry.

Serve right away or after cooling in a refrigerator or even a freezer.

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Also, if you like, you can add some whipped cream.

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Note that whipped creams advertised as low-sugar are often full of fats and vice versa - low-fat whipped creams are often full of sugar.

Anyway, adding chocolate chips and whipped cream in moderation is, IMHO, acceptable :)

Bone Appetite...

Strawberry Raspberry Smoothie Nutritional Data

A strawberry raspberry smoothie with low-fat cottage cheese can be an excellent daily snack or even a light meal.

The original, the simplest recipe can be adjusted to anybody's taste by adding ingredients like lemon juice, honey, yogurt, greek yogurt, using frozen fruit, fresh fruit, almond milk, almonds, walnuts, maple syrup, coconut milk, or even protein powder of some kind (whey protein, casein protein, plant-based protein powder, etc.).

But, personally, the best raspberry strawberry smoothie has only three ingredients:

Ingredient Protein Net Carbs Total Fats Fibers
100g Strawberries 0.7g 5.7g 0.3g 2g
100g Raspberries 1.2g 5.4g 0.6g 6.5g
200g Cottage Cheese 24g 6g 4g 0g
Total ~26g ~17g ~5g 8.5g
Calories 104 68 45 -

As one can see, this smoothie has only ~210-220 calories, most of which comes from slow-digesting casein protein found in low-fat cottage cheese.

Also, this smoothie is rich in vitamin C and other antioxidants; it is very satiating and contains 8-9 grams of fiber, which is approximately 25-35% of fiber's RDA.

Note: The exact nutritional profile of foods varies for many reasons.

Obviously, other foods may be added to alter taste, fragrance, nutritional profile, or similar, but the simplest smoothie is IMHO, the best.

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Fresh or Frozen Berries?

Fresh strawberries and raspberries taste better than frozen ones.

However, frozen strawberries and raspberries may be stored for a long period of time. Also, if you use frozen strawberries and raspberries, you can essentially make a healthy berry ice cream - just be sure to use a blender that can thoroughly blend frozen strawberries and raspberries.

After blending cottage cheese and frozen fruits, place the smoothie in the freezer for 30-45 minutes, and the ice cream is prepared - very tasty, healthy, and refreshing ice cream, ideal for warmer months.



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