15 Best Healthy Strawberry Smoothie Recipes You Will Love

Introduction

Everyone has their favorite fruit, what is yours?

Mine is going to be the star of this article, the strawberry.

Strawberries rank in the top 10 of all time fruits for us. I feel like it is a competition between them, bananas, blueberries, mangoes, and pineapples for the top spot.

That is a bracket I would like to see who emerges victorious.

We all have enjoyed strawberries either sweetening our favorite beverage or on top of a dessert favorite like strawberry shortcake.

Do you know how good strawberries are for you? As a physician and health nut, I will explain how strawberries are one of the best foods for your overall health.

I will also give you 15 recipes on how to make some delicious strawberry smoothies some very healthy some not so healthy.

The History of the Strawberry

The strawberry has history all the way back to ancient Rome. Ancient artists like Virgo was talking about the benefits and uniqueness of the fruit. It remained popular but was not grown on the scale it was today. Until the 17th century, it was used to treat a variety of illnesses like depression and used as a sign of status.

Around the 1700’s the French started to grow strawberries in gardens for use in deserts, wine, and other cooking recipes. 

In the 1800s was when the strawberry made its way to northeast America and the rest is history. Today, California is the most significant producer of strawberries producing over 3 billion pounds a year followed closely by the state of Florida. The current species of strawberries that we use is the Fragaria ananassa or the “garden strawberry.”

Fun fact, strawberries are not technically fruit by botanical definition. It has to do with their seeds. Usually the part of the fruit we eat comes from the ovaries of the plant. This is not true with the strawberry. What makes strawberries unique is that the seeds on the outsides are the ovaries of the flower. There is another seed inside of that seed.

Health benefits

Nutrition Facts: One Cup of Strawberries

  • Calories: 48.6 kcal
  • Protein: 1.11 g
  • Carbohydrates: 11.7 g
  • Dietary fiber: 3.0 g
  • Vitamin C: 97.6 mg
  • Folate: 36.5 micrograms (mcg)
  • Vitamin A: 18.2 international units (IU)
  • Calcium: 24.3 mg
  • Magnesium: 22 mg
  • Phosphorus: 40 mg
  • Potassium: 254 mg

The primary sources of nutrition from the strawberry include potassium, vitamin C, folic acid, vitamin A, magnesium, antioxidants and dietary fiber.

It can influence multiple organ systems of our bodies.

1.  Blood pressure

For people with high blood pressure, their body will hold onto sodium and get rid of potassium. This constant cycle is what results in people having to be on blood pressure medications. Those with high blood pressure should eat strawberries to get additional potassium that the body might be deficient on.

2.  Preventing Development of Cancer

We are more likely to develop cancer as we get older. It is just one of those things we cannot change, and we have to accept it. This is because the damage in our body accumulates to the point where we cannot regulate all of our cells properly.

An unregulated cell can cause other cells to become unregulated and lead to cancer.

Damage to our DNA is one of the leading theories of how we develop cancer. Our DNA breaks from things like sunlight, infections, and free radicals.

Our body naturally produces free radicals as byproducts of our normal cellular reactions.

These accumulate, and our DNA is very sensitive to these dangerous molecules. One way to prevent and neutralize free radicals from damaging DNA is consuming antioxidants. Antioxidants are chemical compounds that neutralize the free radicals. Strawberries among other berries are some of the best sources of these antioxidants.

3.  Heart health

A chemical compound in strawberries can prevent heart disease, especially among women. It is called anthocyanins. This compound gives the bright, vibrant colors in a lot of the fruits and vegetables. 

A Harvard study showed that young and middle-aged women who have consumed enough anthocyanins have a 32% less chance of heart attack. Another compound called quercetin can reduce LDL preventing atherosclerosis. This will protect the heart because atherosclerosis causes coronary artery disease.

All Coronary vascular disease is another way of saying disease of blood vessels that supply our heart. There is still being research done on the cardiovascular benefits of this compound.

4.  Promotes Better Digestion 

Strawberries just like other fruits and vegetables are good sources of fiber. This fiber as it goes to our gut gets sticky and picks up other debris in our intestines. This makes our stool softer and more comfortable to pass.

Not enough people get enough fiber daily, so strawberries are a great way to supplement fiber.

Another added benefit is that fiber will reduce the amount of sugar your body absorbs.

5.  Anti-inflammatory 

Those same antioxidants also neutralize inflammation in her body. There is inflammation happening in our bodies that we cannot see.

Inflammation is our body’s reaction to stress which includes redness, pain, and swelling. Inflammation occurs when we eat bad diets, smoke, or have an infection.

6.  Diabetes 

Being low in sugar and high in fiber makes it excellent food for those with diabetes. Strawberries will better regulate blood sugar. With diabetes, one will have highs and lows that go with their sugars rising and falling.

The sugar and fiber from strawberries are slowly absorbed into the body rather than quickly. One can also reduce complications of diabetes like kidney disease and peripheral neuropathy (pins and needles feeling).

Top 15 Strawberry Recipe Smoothies

Strawberry Recipe Smoothies

Strawberry Wellness Smoothie

Ingredients

  • 1/2 cup Greek Yogurt
  • 1 cup raspberries
  • 1 cup blueberries
  • 1 cup frozen strawberries
  • 1 cup ice
  • 1 cup water

Benefits

This smoothie is a great way to help fight any illness. It provides vitamin c, vitamin a, and some powerful antioxidants. Add extra water in this to help supplement your sick friend, child, or partner.

Pineapple Berry Smoothie

Ingredients

  • One banana
  • 1 cup. pineapple juice
  • ½ cup of ice
  • ½ cup of blueberries
  • ½ cup of blackberries
  • One tsp. grated peeled fresh ginger

Benefits

This smoothie brings tropical Jamaica to your glass. The added ginger gives added health benefits of anti-inflammatory and pain reducing properties.

Mixed Berry Smoothie with Oatmeal 

Ingredients

  • 1 cup strawberries
  • 1 cup blueberries
  • 1 cup of raspberries
  • 1 cup of oatmeal
  • 1 cup of almond milk
  • 1 banana
  • ½ cup of ice cubes

Benefits

The oatmeal and almond milk is a great dynamic duo. Y are getting vitamins from the almond milk and additional fiber from the oatmeal and banana.

Strawberry Banana Smoothie    

Ingredients

  • 1 ½ cups strawberries
  • 1 banana
  • 1 tablespoon of honey
  • 1 cup of almond milk
  • 10 ice cubes

Benefits

This is a classic flavor combination like peanut butter and jelly. Everyone loves a good strawberry banana drink. That is my favorite kind of milkshake.

The strawberries have vitamin C in antioxidants. The banana is full of fiber and potassium. Feel free to add a little bit of oatmeal or flax seeds to give it a thicker texture.

Blueberry Strawberry Smoothie 

Ingredients

  • 1 cup strawberries
  • 1 cup blueberries
  • 1 banana
  • ½ cup of orange juice
  • 1 cup of almond milk
  • 5 ice cubes

Benefits

Strawberries and blueberries are the sweeter berries. They are both full of vitamins, antioxidants, and promote energy. I would use this drink as a work time snack. With only having 200 calories you will feel light and full of energy.

Peach Strawberry Smoothie Recipe

Ingredients

  • 1 cup water
  • 1 cup fresh or frozen peach slices
  • 1 cup fresh or frozen strawberries
  • ½ cup Greek yogurt
  • ½ teaspoon cinnamon

Benefits

This is can either be a dessert smoothie or a healthy morning smoothie. Keep as it is to make it healthy. For something more decadent, add whole milk and honey to the recipe. I have heard it tastes just like a milkshake.

Strawberry Pineapple Banana Smoothie 

Ingredients

  • 2 cups of strawberries
  • 2 bananas, peeled
  • 1 cup of orange juice or pineapple juice
  • 1 cup of pineapple chunks
  • 1 cup of ice

Benefits

This is one of the most refreshing smoothies on the list. Not only tasty but will provide you with enough vitamin C and antioxidants for your entire day.

Strawberry Shortcake Blend

Ingredients

  • 2 cups strawberries,
  • 1 cup crumbled pound cake,
  • 1 ½ cups each milk
  • ½ cup of ice
  • whipped cream and diced strawberries

Benefits

This is my favorite smoothie on the list because I love strawberry shortcake. If your feeling adventurous, try this new twist on a classic dessert.

Kiwi-Strawberry Blend 

Ingredients

  • 1 cup strawberries,
  • 2 peeled kiwis,
  • 2 tablespoons sugar
  • 2 cups ice
  • 1 teaspoon of honey

Benefits

Strawberry and kiwi are a dynamic duo of flavor. Kiwi is also rich in fiber, vitamin c, and antioxidants like the strawberry.

Raspberry Strawberry Smoothie 

Ingredients

  • 1 ½cups vanilla almond milk
  • ½ cup fresh raspberries
  • 1 cup frozen strawberries
  • 1 teaspoon of honey
  • ½ cup of ice

Benefits

If you love berries, this one is for you. This is a creamy and fruity smoothie that will leave you wanting another one.

Peach Melba Sunrise Smoothie

Ingredients

  • 2 peaches; pitted & chopped
  • ½  cup raspberries
  • ½ cup of strawberries
  • 1 teaspoon of honey
  • ½  cup plain low-fat yogurt
  • ¼  cup milk or almond milk
  • ½ cup of ice

Benefits

This is a breakfast favorite. The colors and taste make this a great smoothie to start your day with.

Fruity Lemonade Smoothie

Ingredients

  • 1 cup of strawberries
  • ½ cups of blackberries
  • ½ cup of lemon juice
  • 2 cups of water
  • 1 cup of ice

Benefits

Who does not love a great lemonade? This frozen beverage is the choice drink for anyone having a hot day. The combination of the sweet strawberry and tart lemon & blackberry are delicious together.

Strawberry Mango 

Ingredients

  • 1 cup of strawberries
  • 1 cup peeled and chopped mango
  • 6 ounces plain Greek yogurt
  • ½ cup of ice cubes
  • 1 ½ cups of water

Benefits

The mango gives this smoothie added fiber and taste. If you want to make this smoothie creamier, try adding milk instead of water.

Oatmeal Strawberry Crunch

Ingredients

  • 1 cup of strawberries
  • ½ cup of oatmeal
  • ½ cup of granola
  • 1 banana
  • 1 cup of milk or almond milk
  • ½ cup of ice

Benefits

This is a smoothie for the early birds. The fiber from the oats and banana will keep you full of energy through your workday. Add extra strawberries for a fruitier flavor.

Powerhouse Green Smoothie

Ingredients

  • 1 cup of spinach, washed
  • ½ cup of strawberries
  • 1 cup of water
  • ½ cup of ice
  • 1 teaspoon of ginger
  • 1 tablespoon of honey

Benefits

Spinach is an excellent source of vitamin K, folate, and fiber. The spinach flavor is matched nicely with the ginger and honey.

Christian Bramwell

Christian Bramwell

A graduating medical student starting his Family Medicine Residency in June of this year. His hobbies include strength training, reading, and networking.

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