This raspberry smoothie recipe is adaptable and flexible so you can use whatever you have to hand. I’m always surprised by how many of my clinic patients say they don’t like smoothies, this recipe is so delicious it could convert even the most sceptical amongst us.
#1 Smoothie making tip: make your smoothies delicious!
Raspberry is my number one favourite smoothie ingredient so I make sure I have a supply of frozen organic raspberries from my health food shop. I like my smoothies really delicious and tangy as well as nutritionally dense, it makes sense, the more delicious it is the more likely you are to reach for it every day. If you like another kind of fruit – simply substitute your preferred ingredients. The red berries are particularly good as they contain smaller amounts of sugar than other fruit and just happen to be particularly tasty.
This is a smoothie for when you’re seeking something indulgent without the guilt. The coconut makes this an excellent morning shake for on the go to work or before or after training. It’s loaded with the sharpness of raspberries and the sweetness of fresh fig. Quite apart from being delicious, raspberries are a good source of Vitamin C. Figs contain minerals such as calcium, iron, magnesium and potassium and good amounts of fibre.
#2 Smoothie making tip: Add nuts, seeds and good fats for sugar balancing and extra nutrient value
The fruit sugar is balanced by the addition of almonds, coconut and chia seeds which add an array of minerals, electrolytes, protein and essential fatty acids. When all mixed up in the bullet or blender these nutrient dense extras will also provide a rich creamy texture to compliment the fruit. Combining sugar with protein, fibre and medium chain fatty acids from the coconut is a safer way to consume fruit without risking the blood sugar spikes you may have from loading up on pure sugar.
Raspberry smoothie ingredients
Step 1/ A handful of raspberries – I like to freeze these for a chilled smoothie, you can find lots of red and purple fruit in the freezer section of the supermarket. Find organic in season and freeze for the winter.
Step 2/ A handful of another fruit of your choice. I often use apple just for simplicity as they are always there in the vegbox. For variety you could try fresh chopped figs, banana, pineapple or mango. I recommend using some fresh fruit and some frozen for a good combination of chilled and easy to mix.
Step 3/ 1 tbsp chia seeds and the same again of almonds – soak these a little while you prepare the other ingredients.
Step 4/ 1 tbsp of raw coconut flesh – I use dried for convenience – you can also use a good block of coconut cream like the Biona organic range.
Step 5/ If you can safely add superfood powders, protein powders and so on this is the moment to do that. I like to add a green superfood powder, this gives you all the nutrition of green botanicals without the bitterness or pulpy fibre that if you use fresh veggies can make a smoothie quite unpalatable. If you are pregnant, going through ART or taking medications please check with your practitioner and specialist before adding as some may not be compatible with your needs.
Blend together and you’re ready to go!
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Recipe written and tested by
Eli Sarre MA MA DipNT mBANT CNHC
Founder of Wildfare and Registered Nutritional Therapist