My Go-To Healthy Smoothie That’s Secretly Packed With Good Stuff

Hi everyone! My name is Sana Rei, and welcome back.

In this recipe, we are focusing on diets that are anti-inflammatory, heart-supportive, and brain-supportive. We seriously love to use whole, unprocessed foods in everything we do.

Today, I want to show you how to make a raspberry smoothie that checks all those boxes. It’s vibrant, delicious, and honestly, a nutritional powerhouse.

Why You’ll Love This

You know, pureed foods and soft foods are just great. But what is really, really good about smoothies is that the blender does the chewing for you.

Seriously, it’s the first step of digestion. This makes it incredibly easy for your body to absorb nutrients. Plus, you can sneak a lot of things in there. You can puree a cup or so of greens or veggies into a smoothie, and that way, people get their “salad quota” for the day without having to do a whole lot of work through the chewing.

What You’ll Need

Special Equipment

• High-speed blender: essential for breaking down fibrous veggies and raspberry seeds so the texture is smooth, not gritty.

The Ingredients

• 1 cup frozen organic raspberries
• ½ to 1 cup non-dairy milk (almond, oat, or soy works well)
• ¼ to ½ cup raw purple cabbage OR frozen cauliflower rice (the “hidden” nutrient booster)
• ½ banana (fresh or frozen, for creaminess)
• 1 scoop whey protein powder (optional, for extra protein)
• 1 scoop collagen peptides (optional)
• 1 tsp agave nectar, liquid stevia, or local honey (adjust to taste)

Let’s Make It!

1. Add the Liquids

Pour your non-dairy milk into the blender first. This helps the blades spin freely.

Note: For this recipe, I use a non-dairy milk. You could use cow’s milk or yogurt if you want—I’m not here to say “don’t drink cow’s milk.” But in my personal experience, when I used to drink dairy, I got skin rashes. Since switching, I don’t get that anymore! Everyone’s body is different, so do what works for you.

2. Add Soft Solids & Boosters

Toss in the banana, protein powder, collagen, and your sweetener of choice.

We are packing a lot into one cup here. While protein and collagen aren’t a necessity, they are great for people who want a little extra protein or like adding collagen to their routine. Collagen is really popular for skin, hair, and joints. My philosophy is: If you look better on the outside, chances are you’re doing something good for your body overall.

3. The “Hidden” Veggie

Add the frozen raspberries and your chosen cruciferous vegetable (cabbage or frozen cauliflower).

I love adding cold cruciferous vegetables—like purple cabbage, cauliflower, or frozen broccoli. You can pop them in a smoothie and you honestly can’t taste it. It’s a great way to get extra nutrition if you are trying to eat healthier.

(If you have specific health conditions like thyroid issues, always check with your doctor about how much raw cruciferous veg is right for you.)

4. Blend

Blend on high speed until completely smooth. Since we are using fibrous veggies and raspberry seeds, let it run for 45–60 seconds. Remember, we want the blender to “do the chewing for you.”

5. Adjust

If it’s too thick, add a splash more milk. If you want it frostier, add a handful of ice.

6. Serve

Pour immediately and enjoy your bright, berry-packed fuel!

If you like this recipe Explore more recipes

Check out more breakfast recipes

• Frozen Yogurt Bark with Berries
• Creamy Strawberry Pistachio Overnight Oats That Taste Like Dessert!
• Mason Jar Overnight Oats 3 Ways
• High-Protein Greek Yogurt Breakfast Parfaits

FAQs

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Anti-Inflammatory Raspberry & Hidden Veggie Smoothie

Recipe by Sana ReiCourse: Breakfast, SnacksCuisine: American, Health-FocusedDifficulty: Easy

Servings

1

servings

Prep time

5

minutes

Approx Calories

250

kcal

Total time

5

minutes

A vibrant raspberry smoothie with a hidden boost of cruciferous vegetables. Uses non-dairy milk if you like, and the blender does the chewing for you—great for an easy, nutrient-dense breakfast or snack.

Ingredients

• Equipment Needed

• High-speed blender

• Measuring cups

• Ingredients

• 1 cup (125 g) frozen organic raspberries

• ½ cup (120 ml) non-dairy milk (plus more to thin if needed; use up to 1 cup for a thinner smoothie)

• ¼ cup (25 g) purple cabbage, chopped (or frozen cauliflower; use up to ½ cup if you like)

• ½ medium banana

• 1 scoop (approx. 30 g) whey or plant-based protein powder (optional)

• 1 scoop (approx. 10 g) collagen powder (optional)

• 1 tsp agave nectar or liquid stevia (optional, to taste)

Directions

• Add the non-dairy milk to the blender canister first.
• Add the protein powder, collagen, banana, and sweetener.
• Top with the frozen raspberries and the chopped cabbage (or cauliflower).
• Blend on high speed for 45 to 60 seconds until the mixture is uniform and creamy.
• Taste test. If you prefer a sweeter smoothie, add a little more stevia, agave, or honey and blend again briefly.
• Pour into a glass and serve immediately.

Notes

• Dietary Adjustments: To make this vegan, use a plant-based protein powder and skip the collagen or use a vegan collagen-style supplement.
• Sweeteners: If you’re watching your blood sugar, lower-glycemic options like stevia or a small amount of agave can be helpful, but always pay attention to how your own body responds.
• Cruciferous Swap: If you don’t have purple cabbage, frozen cauliflower rice or frozen broccoli florets work great and are virtually tasteless when blended with the tart raspberries.