You can make this strawberry, raspberry and mandarin smoothie in just a few minutes: blend the berries with a peeled mandarin and a splash of orange juice until smooth. If you want to turn it into a more substantial meal or snack, simply blend in a scoop of unflavoured protein powder (whey or vegan). Below you’ll find the ingredients, the method and the most frequently asked questions.
How do you make a strawberry, raspberry and mandarin smoothie?
Put the fruit, mandarin and orange juice into a blender and blend until smooth. For one large glass of about 300 ml, use the proportions below. You can just as easily use frozen fruit: this will make the smoothie a bit thicker and cooler.
Ingredients (for 1 glass)
- 100 g strawberries (fresh or frozen)
- 50 g raspberries (fresh or frozen)
- 1 mandarin, peeled and seeded
- 100 ml orange juice (or water, see below)
- Optional: 1 scoop of unflavoured protein powder (whey or vegan)
Method
- Peel the mandarin and remove the seeds.
- Put all the ingredients into the blender.
- Blend for 30 to 60 seconds until smooth.
- Pour into a glass and drink straight away: this is the best way to preserve the colour and flavour.
Can you add protein powder to it?
Yes. A scoop of unflavoured protein powder (whey or vegan) turns this fruit smoothie into a more filling, protein-rich drink, ideal for breakfast or after exercise. It’s best to choose an unflavoured powder, so the fresh fruit flavour shines through; a vanilla or berry flavour works well too.
Why add protein? Protein contributes to a growth in muscle mass. Protein contributes to the maintenance of muscle mass. A scoop of powder is also an easy way to spread your protein intake throughout the day. How much protein you need each day depends on your weight and activity levels: you can read more about this in ‘How much protein do you need each day?’. You can find more background information on the different types of powder in ‘The benefits of protein powder’.
Follow the serving instructions on the packaging for the correct amount. For most powders, this is one scoop (one serving) per glass.
What’s the purpose of the fruit in this smoothie?
The strawberries, raspberries and mandarin provide natural sweetness, a fresh flavour and a pinkish-red colour. Raspberries also add a slightly tart note that keeps the smoothie refreshing. If you’re using frozen fruit, there’s no need to add ice cubes: the fruit will naturally cool and thicken the smoothie. When choosing fresh strawberries, go for ripe, deep-red ones, as these blend more easily and are naturally the sweetest.
Would you like the smoothie to be a little less sweet? Leave out some of the orange juice and use water or an unsweetened plant-based drink instead. The mandarin will still provide plenty of sweetness.
What variations can you try?
The basic recipe lends itself to lots of small tweaks. Here are a few ideas:
- Half a banana makes the smoothie creamier and slightly sweeter.
- A handful of spinach leaves blends in completely with the flavour of the berries and gives the smoothie a greener colour.
- A tablespoon of oats or linseeds makes the smoothie thicker and adds fibre.
- Replace the raspberries with blackberries or blueberries for a different flavour.
- A scoop of plain or vanilla protein powder turns it into a higher-protein snack.
When varying the recipe, keep the ratio of fruit to liquid roughly the same so that the smoothie remains pourable. Add liquid a splash at a time until you’ve reached the consistency you like.
When is this smoothie best enjoyed?
This smoothie works well for breakfast, as a snack or after a workout. If you add a scoop of protein powder, it becomes a protein smoothie: a more substantial meal that’s easy to take with you in a sealable cup. Without protein powder, it’s mainly a refreshing fruit drink that’s quick to make.
What about the sugar?
Most of the sweetness in this smoothie comes from the fruit itself and the orange juice. Fruit juice counts as free sugars. The Netherlands Nutrition Centre and the WHO advise limiting your intake of free sugars.
If you want to reduce your free sugar intake, replace some or all of the orange juice with water or an unsweetened plant-based drink, or add an extra piece of whole fruit. In whole fruit, the sugars are present alongside fibre and water, whereas juice mainly keeps the sugars. The smoothie remains just as easy to make.
Frequently asked questions
Can I use frozen fruit?
Yes. Frozen strawberries and raspberries work perfectly and make the smoothie thicker and cooler, without the need for ice cubes. If your blender isn’t very powerful, let the fruit thaw for a few minutes first.
Which protein powder works best in a fruit smoothie?
An unflavoured powder leaves the fruit flavour most intact. If you fancy a bit of extra sweetness, a vanilla or berry flavour goes down well. In our protein range, you’ll find both whey and vegan powders.
How much protein powder should I use?
Follow the serving instructions on the packet – usually one scoop per glass. You can work out how much protein you need in total each day in ‘How much protein do you need each day?’.
Can I substitute the orange juice?
Yes. Water or an unsweetened plant-based drink works just as well and contains fewer free sugars. If you’d like the smoothie to be a bit creamier, use (plant-based) quark or yoghurt instead of some of the liquid.
Give it a go
Would you like to choose a protein powder that suits your smoothie? Our protein collection features a range of plain and flavoured whey and vegan powders. You’ll find more smoothie ideas in ‘Protein-rich smoothies: 3 recipes to make yourself’, and all our recipes are gathered together in the recipes section.
