Low-Carb Summer Blackcurrant Smoothie

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If you are like me, you want to enjoy seasonal fruits and vegetables low in carbs. Summer berries are great low-carb options for anyone who doesn't want to give up fruits completely. So, if you are looking for something different than eggs & bacon for breakfast, these keto smoothies are definitely worth trying.

If you can't get fresh berries, use frozen. If you can't get blackcurrants, I included some alternatives to choose from at the end of this post :-)

You can use any berries — strawberries, raspberries, blackberries or blueberries — all are low in carbs! Feeling hungry? Add a scoop ( ¹/₄ cup) of vanilla or plain whey protein or egg white protein powder (Jay Robb) or plant-based such as NuZest. Protein is the most sating nutrient and will keep hunger at bay!

If you don't have blackberries, use raspberries or blackberries. Here is a quick overview of the net carbs in ¹/₂ cup of berries:

• strawberries: 4.1 g
• raspberries: 3.3 g
• blackberries: 3.1 g
• blueberries: 8.9 g (wild blueberries have less carbs, ~ 7.3 g)
• blackcurrants: 4 g

Nutritional values (per serving, 1 smoothie)

Ingredients (makes 1 serving)

• ¹/₂ cup blackcurrants, fresh or frozen (60 g/ 2.1 oz)
• ¹/₄ cup strawberries, 2-3 strawberries, fresh or frozen (36 g/ 1.3 oz)
• ¹/₄ cup coconut milk such as Aroy-D or heavy whipping cream (60 ml/ 2 fl oz)
• ¹/₂ cup water (120 ml/ 4 fl oz)
• 2 tbsp chia seeds, whole or powdered (16 g/ 0.6 oz)
• seeds from ¹/₂ vanilla bean or ¹/₂ tsp sugar-free vanilla extract
• Optional: 5-7 drops liquid Stevia extract or other healthy low-carb sweetener from this list

Instructions

1. Place all the ingredients into a blender and pulse until smooth - let it sit for 2-5 minutes.
   
   
2. You can use real vanilla beans or sugar-free vanilla extract which is easy and cheaper to make at home.
   
3. That's it, enjoy!
   

Ingredient nutritional breakdown (per serving, 1 smoothie)

Net carbs	Protein	Fat	Calories
Blackcurrants, fresh or frozen
4 g	0.5 g	0 g	18 kcal
Strawberries, fresh
2 g	0.2 g	0.1 g	12 kcal
Coconut milk (full-fat, unsweetened)
1.6 g	1.1 g	12.1 g	111 kcal
Water, still
0 g	0 g	0 g	0 kcal
Chia seeds
0.8 g	3.2 g	5.1 g	82 kcal
Vanilla extract, powder (vanilla bean)
0.3 g	0 g	0 g	6 kcal
Stevia extract (SweetLeaf or NuNaturals, natural low-carb sweetener)
0 g	0 g	0 g	0 kcal
Total per serving, 1 smoothie
8.7 g	5.1 g	17.3 g	229 kcal

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