Low Carb Healthy Berry Smoothie

This Low Carb Healthy Berry Smoothie with blueberries and raspberries contains fibre, healthy fats, protein and essential vitamins and nutrients to keep you satiated until your next meal.

It is the easiest healthy breakfast protein smoothie recipe to give the ultimate energy boosting start to the day.

A few years ago when I was at my lowest point in my Rheumatoid Arthritis journey, I took to having smoothies for breakfast because they were quick to make. They did not require much effort to consume and kept me full until lunch time or sometimes dinner time.

There are so many smoothies recipes out there but I have a few staple ingredients that I include for my balanced breakfast smoothies, healthy green smoothies and healthy protein smoothies for weight loss or fasting for Ramadhan.

I love making berry smoothies with yogurt as it thickens the smoothie when you blend it with frozen fruit and feels like having a drinkable Greek Yogurt breakfast bowl. When I feel that my digestive system is out of whack the quickest way to feel better is having a cultured milk kefir smoothie with sweeter fruits like mango or banana to counteract the sour note of the kefir.

Essential healthy berry smoothie ingredients

• Fruit: Use from the daily requirement of 2 cups fruit in your healthy balanced breakfast smoothie. Fruits will add natural sweetness but do not use too much as it overloads you with sugar. The fruit with the lowest glycaemic index are berries, while bananas have a much higher glycaemic index and should be used in moderation.
• Protein: This can be in the form of greek yogurt or kefir and will provide nutrients and probiotics.
• Healthy fats: This can be in the form of nut butters, avocado or seeds like chia, flax or hemp. The seeds also provide fibre, protein and omega-3 fatty acids.
• Unsweetened liquid base: Unsweetened non GMO milks like almond milk, soy milk, cow or camel milk, coconut milk, coconut water or cold green tea are best. Many carton nut milks include rice milk and sweeteners so check the ingredients first. I prefer the canned coconut milk that is less watered down and has no other additives or sweeteners added.
• Leafy greens: Use from your daily requirement of 2 1/2 cups vegetables. Baby spinach, baby kale and baby swiss chard are good leafy green vegetables. Baby kale is much less bitter than large leaf kale and easier to consume raw.
• Anti-oxidants: Fresh ginger, turmeric, mint, lemon juice are entirely optional but add a boost of vitamin C and anti-inflammatory compounds.

How to make filling breakfast berry smoothies

• Many children are notoriously resistant to healthy breakfasts, preferring sugar loaded cereals and drinks. To make healthy breakfast smoothies for kids, try to keep the sugar level down and add some leafy greens like spinach for a berry smoothie with spinach. They won’t even know it’s good for them!
• Do not add refined sugar to the smoothie as it will leave you hungry before lunch time. Use ripe fresh or frozen fruits for sweetness instead.
• That being said, don’t overload the smoothie with fruit as it makes it very high in sugar and this can actually make you more tired after the sugar high ceases.
• Using fruit juice as a base loads your smoothie with more sugar. Use milk as the base or nut milks, soy milk or coconut water if you or your family are vegan or allergic to dairy. Ice is also good if you are using fresh fruit.
• Smoothies are calorific even if they include only healthy unprocessed ingredients. Resist a second helping.

If a fresh or frozen berry smoothie doesn’t tickle your fancy for breakfast then why not try another breakfast recipe:

• Almond and Coconut Breakfast pancakes
• Low Carb Almond Coconut bread
• Homemade Labneh
• Shakshuka – Poached eggs in spicy tomato sauce
• Berry smoothie bowl

Low Carb Healthy Berry Smoothie

Razena Schroeder

This Low Carb Healthy Berry Smoothie with blueberries and raspberries contains fibre, healthy fats, protein and essential vitamins and nutrients to keep you satiated until lunch time.

5 from 15 votes

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Prep Time 10 minutes mins

Total Time 10 minutes mins

Course Breakfast

Cuisine South African

Servings 2

Calories 407 kcal

Ingredients

  

1x2x3x

• 130 grams raspberries, fresh or frozen approximately 250 ml or 1 cup
• 150 grams blueberries, fresh or frozen approximately 250 ml or 1 cup
• 250 ml coconut milk
• 250 ml green tea chilled
• 1/2 avocado, ripe chilled
• 5 ml lemon juice
• 5 ml grated ginger root
• Stevia to taste

Instructions

 

• Put all the ingredients into a blender or smoothie maker and blend until smooth.
• Serve immediately.

Notes

• Yield: This makes approximately 750 ml of smoothie and is enough for two 375 ml glasses.
• Swop strawberries or blackberries for the blueberries and raspberries.
• Swop almond milk or soy milk for the coconut milk.
• Swop other fruit and herb infused teas or coconut water for the green tea.
• Add honey or other sugar substitute instead of stevia for sweetness, if required.

Nutrition

Serving: 0gCalories: 407kcalCarbohydrates: 27gProtein: 4gFat: 34gSaturated Fat: 24gCholesterol: 0mgSodium: 25mgPotassium: 720mgFiber: 9gSugar: 10gVitamin A: 115IUVitamin C: 31.5mgCalcium: 45mgIron: 5.1mg

Disclaimer: Nutritional information for the recipe is an approximation and varies according to the ingredients and products used.

Keyword anti-oxidant, low carb, vegan

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