Red Smoothie

I’m going to let you in on a mom hack I started once my kids began to get invited to birthday parties: smoothies. It took exactly one party to realize that on those days, the kids rarely ate any of the food served at the event, save for a slice of cake topped with ice cream and the sugary treats in the obligatory goody bags. This meant my kids were not only hangry on the ride home but also hyped up on sugar. Recipes like this red smoothie became my hero—I began offering smoothies just before leaving for a party to ensure my kids got a fun, healthy snack before the sugar-filled party.

Here’s the logic: Smoothie recipes like this one are jam-packed with wholesome goodness that not only fills us with fiber to keep us feeling full but also offers an array of vitamins and minerals to energize, strengthen the immune system, and support growth and development.

This red smoothie has the benefits of strawberries, which are loaded with vitamin C and antioxidants, and raspberries, which contain potassium, manganese and omega-3 fatty acids. It also has strawberry yogurt (you can substitute healthy Greek yogurt instead), which adds calcium and protein, along with cranberry juice, another great source of antioxidants and vitamin C. All together, it’s a winning combination of healthy foods that will set you and your family up for success, no matter what your day holds.

Red Smoothie Ingredients

• Cranberry juice
• Strawberry yogurt
• Frozen unsweetened strawberries
• Frozen unsweetened raspberries
• Sugar

Directions

Step 1: Combine the ingredients and blend

In a blender, combine all the ingredients. Cover the blender with its lid, and process the smoothie until it’s smooth. Pour the smoothie into chilled glasses, and serve it immediately.

Editor’s Tip: Healthy smoothie recipes mix up best when you add your liquids to the bottom of the blender and place the frozen fruit on top. If your blender is struggling to process the smoothie with ease, shut off the power and give the mixture a stir. You can add a splash of additional cranberry juice or milk to thin the smoothie to your desired consistency.

How to Store a Red Smoothie

Smoothies are best enjoyed fresh from the blender. That said, you can meal-prep smoothies ahead of time to make the process a little faster and easier if you have a busy schedule (or always-hungry kids).

Red Smoothie Tips

Can you make a red smoothie without added sugar?

Yes! This red smoothie does include a bit of sugar, but you can omit it from the recipe if you prefer and you feel the fruit provides enough sweetness. If you would like to use a natural sugar alternative, consider adding 1 tablespoon of maple syrup or honey to the smoothie instead.

What else can you add to a red smoothie?

The best part about any smoothie recipe is that you can customize it to use up produce you have on hand and/or adjust its nutritional profile to suit your needs. For example, you can add protein to smoothies with a scoop of whey powder, peanut butter or chia seeds.

A red smoothie is also a great place to sneak in vegetables. For the best results, choose those that are red or warm-hued (orange or yellow) to keep the smoothie a consistent color. The colors and health benefits of beets and carrots make them good options for this recipe.

Is a red smoothie healthier than fruit juice?

Whether smoothies are healthier than fruit juice is open to debate. Both drinks have health benefits, but their overall healthiness will depend on their ingredients. The main distinction to keep in mind is that smoothies are often made with whole fruit, so you get the digestive benefits of fiber, and they often include yogurt or milk, which adds protein. Conversely, it often requires more fruit to make a full glass of juice, so you’ll be getting a more concentrated dose of vitamins, minerals and antioxidants in every serving.

The main thing to keep in mind is that smoothies and even cold-pressed juices comprised primarily of fruit will contain a high amount of (natural) sugar, which can make them high in calories and cause blood sugar levels to spike. If you’re trying to be health-conscious, incorporate vegetables for balance and make sure to enjoy quick-energy smoothies (of any color) in moderation.