Hello friends! This raspberry papaya smoothie is one of the many recipes I’ve enjoyed during my contest prep that meets all my diet specs while still being decadent enough to qualify as a “treat.”
Even before I started training for my fitness competition (now only 11 days away!!!), I was never an Oreo & Pop-Tart kind of girl. So I didn’t really have to change my diet that much when I started “the program,” mostly added protein and decreased simple sugars and alcohol. But now, this close to showtime, I’m very careful that all my foods contribute something positive to my daily intake, and just look what this beauty provides:
- 86% of my day’s Vitamin C
- 800% of my day’s Vitamin A
- 8 grams of fiber (25% of my daily requirement)
- 20% of my potassium requirement
- with only 175 calories!
I’d say that’s a big YES, for anyone! And given that it takes only 5 minutes and 6 ingredients to make (frozen raspberries, papaya, & banana, vanilla protein, almond milk, & coconut water), there’s really no excuse not to.
Let me talk about papaya for a second here, because some of you might be hesitant about it. In Philippines, we get the best “Red Lady” papayas ever. They’re fresh, sweet, and mild-tasting. I eat them all the time because they’re lower in carbs than other fruits, and sky-high in Vitamin C & potassium. But I know what you’re talking about if you say you don’t like papayas because of how they smell (you might be living in the US if this is your experience… longer travel times for the fruit= not good for ripening.) In this case I would recommend substituting frozen mango instead… it’ll give that same sweet creaminess that our local papayas give.
In any case, make this smoothie anytime- for a quick breakfast, a post-workout snack, or as a refreshing dessert. It’ll fit in anytime, anywhere…. I promise.
Raspberry Papaya Smoothie
- ½ cup frozen raspberries
- 3 oz (about 2/3 cup) frozen papaya
- 1 oz (about 1/3) banana, sliced & frozen
- 3 T. vanilla protein powder (I used Vega Sport Performance)
- 1/3 cup each vanilla almond milk & coconut water
- Blend all ingredients together until smooth. Makes one serving.
Raspberry Papaya Smoothie
Serves: 1 serving
|Amount Per Serving:|
|% Daily Value*|
|Total Fat 3 g||4.6%|
|Total Carbohydrate 28 g||9.3%|
|Dietary Fiber 8 g||32%|
|Protein 13 g|
|Vitamin A||Vitamin C|
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
The Expat Dietitian
2 thoughts on “Raspberry Papaya Smoothie”
I really like this post! It is short, simple, and to the point, but it is still interesting to read. I like how you added a substitute for the papayas. The pictures are beautiful – as always :). The smoothie tastes just as great and AWESOME as it sounds! I didn’t know it was so healthy and good for you! I am so impressed that you are keeping up with your blog, even though you barely have time to spare, with all of the competition preparations that you are doing. I love you so much! Keep up the AMAZING posts!!! 🙂 😉 🙂 😉
Sara, you warm my heart with your sweet, sweet comments!!! You motivate me to do MORE and MORE! Thank you for being you. I love you! xoxo