A few years ago, I had a smoothie phase where I had at least one smoothie every single day for months.
It was a great way to get in my daily serving of fruits, vitamin C, and I loved coming up with different flavors of healthy smoothies, too.
Now, I do have a disclaimer: NONE of my smoothie recipes are pure fruit and milk. So if that's what you're hoping for, you've come to the wrong place.
As a nutritionist, athlete, and recovering disordered eater, I don't think pure fruit/milk smoothies are all that nutritious. Why?
Because fruit is basically pure sugar, if your smoothie is just fruit, your blood sugar will dramatically spike and then crash 30 minutes later, and you'll be hungry again...for more carbs, because your body wants a quick fix to low blood sugar.
I'm not about that life.
If you want a truly nutritious smoothie that will not only give you your fruits and vitamins, but also keep you full and balance your blood sugar, you need to add a source of protein and healthy fats to your smoothies.
So, today's recipe is a great introduction to this concept and it's thick, creamy, and fruit: a Raspberry Peanut Butter Smoothie!
High in vitamin C: to help strengthen your immune system, repair body tissue, and produce collagen.
High in manganese: to help your body transport blood more efficiently, metabolize dietary fats and carbs, and produce sex hormones.
Great source of antioxidants: to help protect your cells from aging and
Easy to make: all you need is four simple ingredients, a good blender, and five minutes of prep. It's perfect for busy mornings!
Allergen friendly: this smoothie is gluten free and vegan with no added sugar so everyone can enjoy it!
Macro friendly: each serving has 12 grams of fiber, 21 grams of protein, and healthy fats from hemp seeds to keep you fuller longer and prevent your blood sugar from spiking.
If you've ever made a smoothie before, it's pretty simple.
Throw all the ingredients in a blender and blend until smooth. That's it!
However, depending on the type of blender you have and the ingredients you're using, there are a few hacks I've learned over the years that ensure a perfectly blended smoothie every single time:
Yes! Just take out 2-4 tablespoons of milk and scrape down the sides as needed. You'll need a good blender for this!
Choose a high protein source like protein powder or nonfat vanilla greek yogurt, and then replace the hemp seeds with 1 Tbsp peanut butter.
Yes! Most peanut butter powders are made with just peanuts, salt, and occasionally cane sugar. Avoid any brands that use inflammatory oils like palm kernal oil or any artificial ingredients. This is the brand I always use!
Sure! Since this is basically a peanut butter jelly smoothie, any fruit you would use as a jam for the sandwich would taste great in this recipe, like strawberries, blueberries, or blackberries.
I don't recommend making more than one serving at a time because the smoothie will separate if you try and store it in the fridge, but you can prep the raspberries in individual plastic bags or a freezer safe airtight container ahead of time and pre-portion the peanut butter powder with the hemp seeds as well. Then all you need is to measure the milk and you're ready to go!
Peach Sunrise Smoothie
Piña Colada Smoothie
I hope you love this delicious smoothie as much as I do! It's the perfect choice for a healthy breakfast, afternoon snack, or sweet treat to beat the summer heat.
Be sure to leave a star rating and review below so other readers know how you liked the recipe.
Take all the best parts of a peanut butter jelly sandwich and turn them into the perfect healthy breakfast. That's what this raspberry peanut butter smoothie is! It's naturally vegan, high protein, and macro friendly, but you don't need bananas.
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