Strawberry-hemp smoothie
Keto · 4 servings · US measures · 5 min active per base batch per four-serving batch
Total time: 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.
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.
Read left to right. Each merged cell acts on the ingredient rows feeding into it. Parallel branches stay separate until plating.
| 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. | |
| Blend in batches of up to two servings for 30–60 sec per batch, until smooth. Then: Divide among serving glasses and serve chilled. | |
Ingredients
- 400g Plain lowfat Greek yogurtplain, unsweetened, 2% fat
- 240g Strawberrieshulled
- 80g Hulled hemp heartshulled, unsalted
- 20 oz Cold water
Before you start
- Blender with at least 1.5 L capacity; blend two servings per batch
Wash fresh produce and use a clean blender. Keep yogurt and finished smoothies chilled.
Cook
- Prepare
Hull and quarter the strawberries. Weigh the yogurt and hulled hemp hearts.
- Blend
Blend in batches of up to two servings, adding water first, for 30–60 seconds per batch until smooth.
- Serve
Divide among serving glasses and serve chilled.
Where your attention goes
- Prepare · 3 min
Weigh and prepare ingredients.
- Blend · 2 min
Blend in two batches.
Stages can overlap. Do not add every row as separate elapsed time. Safe endpoints and actual appliance behavior override the estimate.
Why this works
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.
- Manganese
- 1.3 mg · 55% DV
- Vitamin C
- 26 mg · 29% DV
- Copper
- 0.3 mg · 29% DV
- Phosphorus
- 345 mg · 28% DV
- Magnesium
- 114 mg · 27% DV
- Thiamin (B1)
- 0.2 mg · 19% DV
- Riboflavin (B2)
- 0.2 mg · 17% DV
- Zinc
- 1.9 mg · 17% DV
- Total fat
- 8.5 g · 11% DV
- Niacin (B3)
- 1.6 mg · 10% DV
- Vitamin B6
- 0.1 mg · 9% DV
- Folate
- 35 mcg DFE · 9% DV
- Saturated fat
- 1.5 g · 8% DV
- Calcium
- 99 mg · 8% DV
- Vitamin A
- 65 mcg RAE · 7% DV
- Iron
- 1.3 mg · 7% DV
- Potassium
- 339 mg · 7% DV
- Cholesterol
- 7.2 mg · 2% DV
- Vitamin E
- 0.3 mg · 2% DV
- Sodium
- 26 mg · 1% DV
Listed allergens: milk. Check purchased labels and cross-contact.
First-cook checks
- 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.