• Susan

Protein and Antioxidant-Rich Smoothie


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Smoothies are convenient, filling, nutritious, and above all, delicious. They have become increasingly popular over the years and there's little wonder why. They taste great and you can pack a lot of nutrition into one serving.


Kid-Friendly


Another thing I love about smoothies is that they are almost universally loved by kids. They are colorful, naturally sweet, and kids unwittingly get a hearty dose of vitamins and antioxidants! Shhhh... we won't tell, though.


Great as a Breakfast Option - or Anytime


If you are rushed in the morning or don't have a lot of time to fix a full meal, smoothies are a terrific option to help get you going. They can be made very quickly and are easily taken with you for an "on the go" breakfast. I don't necessarily advocate eating on the run, because the digestive process can take a hit, but life can be hectic sometimes. If you can take a few minutes and make a nutritious, real-food smoothie then you are definitely better off than if you stop for breakfast at a local, fast-food restaurant.


Protein, Carbs, and Antioxidants


Most fruit smoothies tend to be quite heavy on the carbohydrates. Fruits are a rich source of carbohydrates, of course, but it turns out that berries are a good choice for lowering carb intake when compared with other fruits. This particular recipe contains mostly blueberries and some raspberries. Of fruit carbohydrate sources, raspberries are among the lowest in carbs per gram, while blueberries are only slightly higher.


I chose blueberries for this smoothie because of their powerful antioxidant benefits. Blueberries contain the flavonoid anthocyanin, which is responsible for their dark blue color. This plant pigmentation compound carries a strong antioxidant punch. Just one cup of blueberries gives you a whopping 24% of your recommended daily intake of vitamin C. In addition, blueberries contain important minerals such as potassium, calcium, and magnesium.


Raspberries are high in fiber, low in carbs as noted above, and chock full of vitamins. Along with these two delicious berries, I included some healthy protein to slow the release of the carbs and help keep you satiated longer. I chose lupine protein* (from the lupin beans of the plant Lupinus) as it is a rich protein powder which doesn't significantly alter the flavor of the smoothie. I also added hemp seeds to boost the protein content while also providing a delicious texture. Of course, both lupine and hemp are plant proteins, so those who follow a plant-based diet will be able to enjoy this recipe with no problem.



Protein and Antioxidant-Rich Smoothie


  • 1 cup or 237 ml of chilled organic orange juice

  • 1 cup or 100 grams of frozen blueberries

  • 1/2 cup or 50 grams of frozen raspberries

  • 1 small, ripe banana

  • 1 tbsp or 8 grams of hulled hemp seeds

  • 2 tbs or 30 grams of lupin protein powder

  • 1 tsp or 5 ml of vanilla extract

Add all of the ingredients into a blender and blend until smooth.


Metal straw pictured can be found here.


This recipe offers 8 grams of protein and 50 grams of net carbs. The carbohydrate content will provide a nice energy boost, while the protein will help to release those carbs a bit more slowly into your system and will keep blood sugar levels more stable over time.


If you try this recipe, please let me know how it turns out! I'd love to see it. Feel free to tag me at @consciouslivingtoday on Instagram or on Facebook if you happen to give it a go!


*Lupinus is a legume, so those with an allergy to legumes should avoid it.


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