This Strawberry Shortcake Protein Smoothie includes a sneaky serve of vegetables in a delicious and nutritious strawberry smoothie.

This strawberry shortcake protein smoothie has been an absolute lifesaver lately. You see my 10 year old son is growing at a rate of knots. He has size 10 adult mens feet (we call him ‘the hobbit’ lol) and he’s a big, athletic kid. He’s mad for sport and at the moment, he is training sometimes twice a day (athletics and nippers season is in full swing for him). So feeding him nutritionally balanced meals and snacks is especially important for his day to day wellness and his ability to train often and hard.

When I’m creating a meal, I primarily focus on the macronutrients – the balance I’m after is a complete source of protein, plant based carbohydrate (vegetables, fruit, whole grains) and good fats. I believe if they are coming from a variety of whole foods sources, the micronutrients take care of themselves.

Dietary variety really is key to good nutrition as it increases the range of micro-nutrients derived from food, therefore protecting against deficiencies developing. Carbohydrate I find pretty easy to include in meals and snacks, but ensuring a good variety of quality protein and fats, I find a little trickier.

Why is protein SO important?

We all need protein to build new cells and repair tissue. It is especially critical for kids, pregnant women, athletes, those suffering chronic illness or injury, those with dietary restrictions and the elderly. Protein is used extensively by everybody, everyday. Protein is used to make digestive enzymes, to repair the digestive tract, to make antibodies to fight infection, to grow skin, hair, nails, to make blood cells, for strong bones, to build muscle, to make hormones, to stabilise our blood sugar….I could go on forever really.

We cannot store protein, so it’s safe to say, that in order to replace, rebuild and repair, we need to consume protein very regularly.

Protein deficiency is common

In my experience, insufficient dietary protein is surprisingly common, especially amongst fussy kids, pregnant women, athletes, those with food intolerance and the elderly. The one thing that a swing towards processed foods has done, is dramatically reduced the amount of protein many people consume. You see most processed, convenience foods are generally a combination of fat and carbohydrate (breads, breakfast cereals, crackers, muesli bars, pasta and noodles). Anything with a shelf life is generally protein deficient.

It’s a bit of a vicious circle because people who are lacking protein also often reject eating it, craving high energy foods like refined, simple carbohydrate. They may also have also have a poor appetite for ‘meals’ and often just want to snack throughout the day. Poor variety is also another issue, where they may eat protein, but only from one source e.g.; dairy is common. To make matters worse, I’ve also found those deficient in protein are often also deficient in a number of key micronutrients (vitamins and mineral) found in good amounts in, you guessed it, protein rich foods. These micronutrients not only support their health, but help to build a robust appetite for other good foods (like veggies).

Protein supplementation

As you know, I’m a huge advocate of persisting to teach kids to love eating a good variety of whole foods – first and foremost. If you have a picky eater The Raising Well Nourished Kids Podcast is worth a listen to support you to support your young people in developing healthy eating habits and positive relationships with and through food. You can listen on Apple Podcasts, Spotify, YouTube or your favourite podcast App!

However, just as medicine is required occasionally for illness, supplementation is often critical in restoring the appetite and desire for whole foods, especially in picky eaters. Protein supplementation is also often required for people who suffer chronic illness, are athletes or suffering with food intolerance which restricts their protein intake (egg, nut, dairy allergies for example).

It is also very helpful for those mornings that go pear-shaped and a sustaining brekkie is required quickly. As much as I’d like to serve a nutritionally balanced, high protein brekkie each and every morning, some days time is just stretched (like when my kids have a 5am swim squad and we are up at 4.30am) and a protein powder supplement is invaluable.

The vast world of protein powders

Navigating the many types of protein powders available is tricky business. Many brands are derived from feed-lot, grain-fed cows (also often fed GMO’s), highly processed soy proteins and contain franken-sugars, fructose, maltodextrin starches (aggravate blood sugars and the GIT), additives and more yuk ingredients.

Most also contain absolutely no plant fibre, good fats or micronutrients (vitamins and mineral) so nutritionally they are incomplete and not at all reflective of a well rounded, whole food meal. Thankfully, there are a select few which offer balanced nutrition and do what we need them to do – provide a sustaining, nutritious supplement, and here’s the clincher, that actually tastes good. It’s just got to taste good right?

What to look for when choosing protein powders

When choosing a wholefood-based protein powder, there are several key factors to consider to ensure you’re getting a good-quality and effective product:

Ingredients: Look for a protein powder that is derived from wholefood sources, such as 100% grass-fed collagen, pea protein, brown rice protein (preferably non GMO, sprouted and fermented), hemp protein, or a blend of these. If you’re okay with dairy, choose a Whey based protein powder, ensure it is grass-fed and/or organic. Avoid products with additives, artificial flavours, excess sugar or artificial sweeteners.

Nutritional Profile: Assess the nutritional content beyond just protein. Look at the levels of essential amino acids, vitamins, and minerals present in the powder. A good wholefood-based protein powder will offer a range of nutrients beyond just protein.

Allergen Information: Consider any allergies or dietary restrictions. Wholefood-based protein powders are often suitable for those with common allergies (e.g., dairy, soy, gluten), but always check the label for potential allergens.

Taste and Texture: Personal preference matters too. Choose a protein powder that tastes good to you and mixes well with your favourite fruits and fluid (I love making smoothies with coconut water and yoghurt) or add protein powder to recipes like pancakes, overnight oats or chia puddings. Some wholefood-based powders can have a grainier texture, which may be a consideration.

By considering these factors, you can select a wholefood-based protein powder that aligns with your dietary preferences, nutritional needs, and taste preferences, ensuring you get the most out of your protein supplement.

I personally love using this collagen protein—it’s flavourless, so it works beautifully across all kinds of recipes without altering the taste.

Health benefits of this strawberry shortcake protein smoothie

Packed with antioxidants from strawberries, protein from yoghurt and almonds, and added fibre from raw cauliflower, this strawberry shortcake protein smoothie is a nutritious powerhouse. It provides a boost of energy, supports muscle recovery, and helps maintain a healthy gut.

Ingredients

The combination of strawberries, almonds, creamy yoghurt, and a hint of vanilla creates a naturally sweet smoothie that’s satisfying and nourishing. The shortcake-inspired almonds add a delicious crunch, making every sip a treat.

How to make this strawberry shortcake protein smoothie

Start by toasting almonds coated in maple syrup and protein powder for a crunchy shortcake topping. For the syrup, blend strawberries and maple or rice malt syrup. Then, blend the smoothie ingredients—frozen strawberries, cauliflower, coconut water, yoghurt, vanilla extract and plain or vanilla protein powder—until creamy. Assemble by swirling the strawberry syrup in the glass, pouring in the smoothie, and garnishing with the crunchy shortcake topping.

Serving suggestions and how to store

Serve this smoothie immediately with the crunchy almonds piled on top for the best texture. Leftovers can be frozen into popsicle moulds or small containers for a quick, nutritious snack later.

Vary this strawberry shortcake protein smoothie to suit

For a vegan option, use coconut yoghurt and a plant-based protein powder. If you’re short on time, blend all the ingredients together without worrying about the syrup and layering. Want a nut-free option? Swap almonds for sunflower or pumpkin seeds.

For more delicious, easy to make healthy smoothies, click HERE