Summer Berry and Nut Smoothie

Fresh berries are one of the best things about summer. They are naturally colourful, require very little preparation and provide vitamin C, fibre and a wide range of plant compounds.

However, a smoothie made from fruit and juice alone may not keep you satisfied for very long. This version combines berries with protein, fibre and healthy fats to create a more complete breakfast or post-exercise option.

It is thick, creamy and not overly sweet, with no fruit juice, syrups or flavoured yoghurt required.

Why Berries Support Skin Health
Berries contain polyphenols, including the anthocyanins responsible for many of their deep red, blue and purple colours.

Anthocyanins and other polyphenols are being studied for their interactions with antioxidant defence, inflammatory signalling, vascular function and the gut microbiome. Human research has linked berry consumption with favourable effects on several cardiometabolic markers, although outcomes depend on the type and quantity of berries, the study population and the wider diet.

And their real advantage is that they make it easy to add several useful nutrients and plant compounds to an everyday meal.

Strawberries and blackcurrants are particularly rich in vitamin C. Vitamin C contributes to normal collagen formation for the normal function of skin and contributes to the protection of cells from oxidative stress. Collagen is one of the main structural proteins in the skin. The body needs vitamin C alongside amino acids from dietary protein to form and stabilise collagen fibres.

Using a mixture of berries also increases dietary variety. Frozen berries are just as practical as fresh berries and allow you to make this recipe throughout the year.

Serves one

Ingredients

• 150g fresh or frozen mixed berries
• 200g plain Greek yoghurt or unsweetened fortified soya yoghurt
• 100 to 150ml unsweetened milk or fortified plant milk
• 1 tablespoon almond or cashew butter
• 1 tablespoon ground flaxseed
• 1 tablespoon chia seeds
• ½ teaspoon ground cinnamon
• ½ teaspoon vanilla extract
• A small handful of ice, optional
• A little water or extra milk to adjust the consistency

To serve, optional:

• A few sliced berries
• 1 tablespoon chopped almonds, walnuts or pistachios
• A sprinkle of chia, hemp or pumpkin seeds

Method

1. Place the berries, yoghurt, milk, nut butter, flaxseed, chia seeds, cinnamon and vanilla into a blender.
2. Blend until smooth and creamy. Add a little water or extra milk if the mixture is thicker than you prefer.
3. Pour into a glass or bowl. Top with sliced berries and chopped nuts or seeds, if using.
4. Drink or eat it soon after making. If you prefer a smoothie bowl, use slightly less liquid and serve it with a spoon.

Frozen berries will create a colder and thicker smoothie. 

Protein and Fibre Additions
The yoghurt provides most of the protein in this recipe. Greek yoghurt will usually contain more protein than standard natural yoghurt, although the amount varies considerably between brands.

Unsweetened soya yoghurt is generally the most protein-rich plant-based alternative. Coconut yoghurt usually contains very little protein unless it has been specifically fortified or blended with another protein source.

For a higher-protein smoothie, particularly after resistance training or when appetite is low, you could add:

• 20 to 25g of an unflavoured or vanilla protein powder
• An additional 100g of Greek yoghurt
• Silken tofu for a dairy-free option
• 1 tbsp shelled hempseeds

Choose a protein powder without added sugar, additives or preservatives. A simple whey or pea protein can work, depending on personal preference and tolerance.

The chia seeds, ground flaxseed, berries and nuts contribute fibre. Soluble and viscous fibres can slow the movement of food through the digestive system and may help moderate the glucose response to a carbohydrate-containing meal.

Easy Variations

• For a blackcurrant and vanilla smoothie, use blackcurrants and blueberries with vanilla protein powder.
• For a chocolate berry version, add one teaspoon of unsweetened cocoa or cacao powder.
• For a green berry smoothie, add a small handful of baby spinach. This changes the colour more than the flavour.
• For a nut-free version, replace the nut butter with tahini or sunflower-seed butter and use seeds as the topping. Always check individual labels when preparing food for someone with an allergy.
• For a gentler digestive option, omit the chia seeds initially and use a smaller amount of ground flaxseed. Some people also tolerate yoghurt and berries better when the smoothie is not extremely cold.

You can explore the connection between digestion, the microbiome, acne, eczema and rosacea in Could Your Gut Be Influencing Your Skin?

Find more balanced breakfast and snack ideas in my recipe index.