Make this super healthy raspberry smoothie any time of the day. It has no sweetener, making it perfect for diabetes and weight loss.
I love drinking smoothies, especially in summer when it's too hot to cook or eat anything hot! Smoothies are one of the best ways to nourish your body with super-healthy nutrients.
This raspberry smoothie is quite simple and is ready within 8 minutes. It's refreshing and filling.
It happens to be raspberries season, time to throw some of these sweet-sour-delicate fruits in a smoothie.
Did you know that raspberries continue to ripen even in your fridge? I before a hard time buying ripe raspberries as they'd puree themselves in the shopping bag before I got home! If using fresh raspberries, choose less ripened ones and keep them in your fridge. They hold well in the cold, unlike strawberries.
Raspberries healthy benefits
- Raspberries are a good source of dietary fiber and rich in vitamin C. You'll get a relative amount of vitamin E and K.
- Eat raspberries for their copper, iron, potassium, magnesium, phosphorus, and zinc.
- Raspberries are low in Glycemic Index, making them perfect for diabetes and weight loss.
- Because of their red color, raspberries are high in anthocyanin, which acts as an antioxidant.
- Raspberries have a lot of other phytochemicals that make them a perfect food for reducing inflammation and cardiovascular risk.
- Prolonged UVB (Ultraviolet B ) exposure can destroy the skin's natural barrier, causing skin cell death, aging, and inducing inflammation as well as cancer. Raspberries' antioxidants have been shown to offer protection against UVB damage.
Ingredients for this raspberry smoothie
- Carrots. I use baby carrots as they don't have fibrous residue after blending, but this isn't an issue if you have a powerful blender.
- Ginger to spice up the smoothie and for its properties in aiding digestion.
- Sweet potato. For its fiber, protein, and vitamin A. Make sure it's soft and cold. I cook mine a day or two before. Learn how to boil sweet potatoes. Boiled sweet potatoes retain water content compared to baked/roasted ones that are rather dry and may need extra water to make the smoothie.
- Yogurt. I use plant-based yogurt with probiotics to populate the gut microbiome.
- Frozen and fresh raspberries.
- Filtered water. The amount will depend on whether you want a creamy or lighter smoothie.
- Ice cubes to cool for a cooler smoothie during extremely hot days.
How do I sweeten this raspberry smoothie?
Raspberries have a sweet-sour taste that can be overwhelming if used in large quantities, and I particularly appreciate the sour flavor.
This raspberry smoothie isn't quite sugared, and I don't add any sweetener. The sweet potato has high sugar when cooked, which is enough for those with diabetes or who want to reduce sugar consumption.
However, if you need to sweeten this raspberry smoothie, be free to add some syrup, honey, or a sweet fruit like banana or mango.
Prefer drinking your smoothie immediately after blending. That way, you enjoy all the nutrients before they start oxidizing. Vitamin C oxidizes very quickly, and raspberries are high in this vitamin.
Lovely, I hope you'll get value from this raspberry smoothie post. If you have any questions, let me know in the comments below. Please, share this recipe by using the sharing buttons.
You have the power to heal yourself, Githu.
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Super healthy raspberry smoothie with yogurt
- 1 tablespoon grounded flax seeds
- a small piece of ginger
- 2-3 baby or new carrots
- ½ cup cooked & mashed sweet potato
- 100g yogurt
- 1 cup fresh or frozen raspberries
- 2 cups filtered cooled water
- some ice cubes
- Clean the carrots and if using fresh raspberries, run water on them
- Cut carrots and ginger into pieces
- Put everything in a high-speed blender and blend till smoothie
- Serve immediately and enjoy.
- If your blender is not quite powerful, grate the ginger and blender carrots alone first with a cup of water before adding the rest of the ingredients.
- You can ground a batch of flax seeds and store them in your fridge for about a week.
- I use plant-based yogurt, but use any of your choices as long as it's not sugared!
- I use freshly harvested carrots, so no need of peeling them. If you buy carrots with dirt, make sure to clean them well.
- I use boiled sweet potatoes when making smoothies as they have water content compared to baked/roasted ones that are rather dry and may require extra water to make the smoothie!