Give yourself a great morning boost with this delicious high protein shake with berries. Made of frozen berries, flaxseed meal, protein powder, and coconut milk, this creamy and thick drink is filled with nutrients. The fatty acids found in the coconut milk added to this shake will stimulate the body’s metabolism and help shed some extra fats.
This protein powder offers a great shot of energy and adds lots of substance to your shake. Not to mention the frozen berries bring plenty of minerals and vitamins. Also, the flaxseed meals add fiber to the shake and many other great compounds (like antioxidants), but you might add some fiber as “Benefiber” or skip it altogether (although fiber is one of the reasons why this shake is so satisfying). If you are looking to add more nutrition to your glass, a green shake choice option includes spinach.
- Calories – 201kcal
- Fat – 9g
- Carbs – 18g
- Protein – 14g
- Preparation Time – 10 mins
- Cook Time – 10 mins
- Total Time – 0 mins
- Servings – 1
- ½ cup coconut milk
- 2 tbsps. Low carb protein powder (like designed protein brand, plain or vanilla)
- 1/3 cup of frozen berries (strawberries)
- ½ medium banana, cut into small pieces
- 2 tbsps. flaxseed meal
1. Place the frozen strawberries, coconut milk, protein mix, and sugar substitute in the blender and blend at a higher speed until smooth and well mixed.
2. Add some ice to make your protein shake extra cold.
Tips For Preparing Main Ingredients
This high protein shake with berries recipe will only take 5 minutes to prepare. And you most likely have all the ingredients it needs in your kitchen. There are only a few things you need with this recipe, including frozen mixed or triple berries, frozen banana, almond milk, vanilla protein powder, and flaxseeds.
Place the frozen berries in the colander and dip them into the bowl of cold water. Slowly swish in the water and allow your strawberries to drain. Cautiously spread it out in a single layer and then use a paper towel to moderately pat it dry. After your strawberries are dry, they can be consumed or added to other ingredients as required by this recipe.
For a high protein shake, use the frozen strawberries. The berries blend up thicker than the fresh fruit and give you a cold smoothie after blending. However, if you do not have frozen berries, you can freeze the fresh berries for about 30 minutes or add approximately one cup of ice and blend.
With the high protein shake with strawberries, you should cut and freeze your bananas in the stasher bags. After you have bought your fresh bananas from the farmers market, you should wash, peel and cut into small pieces so that it blends much faster.
Coconut milk is perfect for an extra nutty flavor, so if this is what you’re looking to have in your smoothie, then you should use almond milk. However, coconut milk pairs perfectly with the tropical smoothie and gives a creamier, richer flavor. Whole fruit juice or milk also works well.
You can purchase flaxseeds or grind them yourself. They are an excellent add-on for this smoothie because they contain more omega-3 fatty acids. Flaxseeds and rolled oats are an incredible way to add more nutrients and extra thickness to your smoothie.
- Freeze your fruit – Cut and freeze the bananas in Ziplocs, meal preparation containers, or stasher bags, so you have them ready when you want to make the smoothie.
- Boost the protein – Choose the best protein powder with a proper label
- Thicken it up – Flax seeds and rolled oats are perfect for adding nutrients and some thickness to your smoothie
What Type Of Minerals And Vitamins You Get With This Recipe
As mentioned earlier, this high protein shake with strawberries needs five ingredients to prepare. This delicious smoothie is rich in valuable nutrients and minerals that provide many health benefits. Below we’ll discuss the vitamins and minerals you will get from this smoothie.
Vitamin C is known to prevent and treat many diseases, including Parkinson’s disease, osteoarthritis, high blood pressure, heart disease, glaucoma, gastritis, cataracts, chronic pain, cancer, bronchitis, asthma, and colds. Vitamin C is erroneously touted for its ability to fight cancer and heart disease. Most of the misperception is largely driven by vitamin C antioxidant abilities.
Flaxseeds are part of this high protein shake with strawberries. Flaxseeds are nutrient-rich and contain vitamin B6, vitamin B1, calcium, folate, phosphorus, magnesium, iron, and more. Vitamin B6 plays a crucial role in keeping cells healthy, creating blood cells, and metabolism. It’s water-soluble and dissolves in water.
Commonly found in high amounts in vegetables, fruits, legumes, and whole grains, this mineral is essential for many processes in the body.
Manganese is essential for producing antioxidants and enzymes that help in lipid and carbohydrate metabolism and fight free radical damage. Also, manganese is needed for healthy brain function and the nervous system.
Calcium is an essential nutrient that the body needs for proper functioning. The body needs calcium to release hormones, move muscles, and circulate blood. Also, calcium helps carry messages from the brain to other parts of the body. It’s also important to note that calcium plays a key role in premenstrual syndrome.
About The Main Ingredients
As mentioned earlier, the high protein shake with strawberries is a great smoothie that you can prepare with only a few ingredients, including strawberries, flaxseeds, protein powder mix, and coconut milk.
Strawberries are grown across the globe and have increasingly become popular mainly because of their pleasant aroma, fleshy red color, and sweet taste. This highly delicious fruit can be included in healthy snacks, desserts, and salads.
Also, strawberries contain numerous healthy nutrients such as ellagitannins, anthocyanins, and flavonoids. The antioxidants have been researched for the anti-inflammatory properties in different conditions like heart disease and cancer. Furthermore, strawberries have been studied in control of blood sugar.
Strawberries owe their dynamic due to the series of antioxidants they have. Following are a few of the ways through which strawberries promote good health.
Prevent high blood sugar
Strawberries are low sugar fruits with different benefits for type II diabetes. Strawberries are not just high in fiber that helps keep the blood sugar stable; they might be able to reduce the rise in blood sugar that occurs after a meal. By reducing the uptake and transport of glucose in the intestines, strawberries offer protection against high levels of blood sugar.
Reduced risks of colon cancer
Irritable bowel syndrome has been associated with increased colon cancer rates, with both conditions related to lower vegetable and fruit consumption alongside high fat intake.
Coconut milk is made from the white flesh of brown coconuts, fruits of the coconut tree. Milk has a creamy, rich, and thick texture. Many Southeast Asian cuisines often include this coconut milk. Also, it’s popular in the Caribbean countries, South American, India, and Hawaii.
Coconut milk shouldn’t be confused with the coconut water that’s often found in immature green coconuts.
However, unlike coconut water, coconut milk does not occur naturally. Instead, the solid flesh is mixed with some water to make the coconut milk, which is about 50% water.
Flaxseeds have been grown for many years and remain one of the oldest crops. There are two common types of flaxseeds, including golden and brown seeds. The typical serving size for flaxseeds is 7 grams. One tablespoon provides a great amount of omega-3 fatty acids, fiber, and protein. Moreover, they are rich in many minerals and vitamins.
One tablespoon of flaxseeds contains plenty of minerals and vitamins, including potassium, phosphorous, magnesium, iron, calcium, folate, vitamin B6, vitamin B1, omega-3 fatty acids, polyunsaturated fat, total fat, fiber, carbs, protein, and calories.
Essentially, the health benefits associated with flax seeds are mainly attributed to the fiber, lignans, and omega-3 fatty acids they contain.
As mentioned earlier, they are a great source of numerous nutrients. If you are a vegan or do not consume fish, flax seeds will provide enough omega-3 fatty acids.
Green smoothies are a great delicacy, and it’s very easy to see exactly why – if you blend the right combo of fruit and veggies, you end up with a highly nutritious and tasty drink that will defiantly satisfy the recommended servings of vegetables and fruits of the day. This high protein shake with berries recipe works perfectly with coconut milk because this creamy liquid and strawberries go very well together. Just toss a few flaxseeds in the blender alongside other ingredients and blend.
If you’re looking for a lighter high protein shake, like a snack, you can substitute the coconut milk or unsweetened almond milk or soymilk in cartoons. This will not lower both the calorie and carbohydrate counts and might be enjoyed by a smaller meal or substantial snack.
Are high protein shakes good for you?
What are the best high-protein breakfast smoothies?
• Raspberry almond chia smoothie
• Peanut butter oatmeal smoothie
• Almond coconut mocha protein
• Roasted strawberry protein
• Strawberry orange smoothie
Do high protein shakes help with weight loss?
How many protein shakes should you drink in a day?
Can I drink protein shakes for breakfast?