# Strawberry-hemp smoothie 4 adult servings · US measures · keto · 5 min active per base batch · 5 min A tangy strawberry smoothie with hulled hemp hearts for a nutty finish, without banana or added sugar. Blend until smooth; serve chilled. Blend two servings at a time in a 1.5 L blender. Keep the jar below its marked fill limit. Allow about 5 minutes for four servings in two batches. ## Cooking flow (Tabular Recipe Notation)

Hull and quarter the strawberries. Weigh the yogurt and hulled hemp hearts.
Use chilled ingredients; blend at most two servings per batch in a 1.5 L blender.
20 oz Cold water	Blend in batches of up to two servings for 30–60 sec per batch, until smooth. Then: Divide among serving glasses and serve chilled.
400g Plain lowfat Greek yogurtplain, unsweetened, 2% fat
80g Hulled hemp heartshulled, unsalted
240g Strawberrieshulled

## Ingredients - 400g Plain lowfat Greek yogurt — plain, unsweetened, 2% fat - 240g Strawberries — hulled - 80g Hulled hemp hearts — hulled, unsalted - 20 oz Cold water ## Equipment - Blender with at least 1.5 L capacity; blend two servings per batch ## Cook Wash fresh produce and use a clean blender. Keep yogurt and finished smoothies chilled. 1. **Prepare.** Hull and quarter the strawberries. Weigh the yogurt and hulled hemp hearts. 2. **Blend.** Blend in batches of up to two servings, adding water first, for 30–60 seconds per batch until smooth. 3. **Serve.** Divide among serving glasses and serve chilled. ## Attention timeline - Prepare: 3 min. Weigh and prepare ingredients. - Blend: 2 min. Blend in two batches. Stages can overlap; endpoints and appliance behavior override the estimate. ## Flavor and capacity Greek yogurt supplies a creamy, tangy base; strawberries add fruit flavor and hemp hearts give body without avocado. - Pour cold water in first, then add the other ingredients. - Use chilled ingredients; blend thoroughly so the hemp hearts are smooth. - Serve promptly. Ground seeds thicken on standing; blend again with a little extra water if needed. ## Nutrition per 8 oz glass Calories: 145 kcal; protein: 11.9 g; total carbs: 7.4 g; fiber: 1.4 g; net carbs: 5.9 g This batch makes about 5.6 eight-fluid-ounce glasses. Yield is estimated; added liquid and blending affect actual volume. Estimated from ingredient mass using approximately 1 g/ml for the blended mixture. Finished volume has not been measured; aeration, blender retention and extra liquid affect yield. Per estimated glass: base includes measured sauces, seeds and sides. Family nutrition adds one selected starch portion. US net carbs = total carbohydrate − fiber. Labels and food variation matter; no guarantee of ketosis. Known allergens for these plates: milk. Check product labels and cross-contact. ## First-cook checks and limits - Designed recipe, not kitchen-tested. Check tartness, seed texture and thickness on the first blend. - Use plain unsweetened yogurt and unsweetened fruit. Brand labels can change the carbohydrate estimate. - Larger serving selections require additional blender batches; keep below the marked fill limit. ## Leftovers Serve chilled immediately for best texture; refrigerate any remainder promptly. ## Sources - [Yogurt, Greek, plain, lowfat — USDA FoodData Central](https://fdc.nal.usda.gov/food-details/170903/nutrients) - [Strawberries, raw — USDA FoodData Central](https://fdc.nal.usda.gov/food-details/167762/nutrients) - [Seeds, hemp seed, hulled — USDA FoodData Central](https://fdc.nal.usda.gov/food-details/170148/nutrients) These recipes include household adaptations and recipes adapted from the linked publishers. The adaptations have not been kitchen-tested. Nutrition provenance and source limitations are listed with each recipe; missing nutrition stays unreported. Canonical page: https://www.jsolly.com/recipes/strawberry-hemp-smoothie/ This is the canonical four-serving recipe in US measures. Servings, metric measures, family choices and filters are browser controls on the HTML page; query parameters do not change this static Markdown document.