A classic dessert is transformed into a low-fat, fiber-rich smoothie.

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  • Preparation Time

    5 minutes

  • Difficulty Rating


  • Serves



  1. ¾ cup / 120 g pears, chopped
  2. ¾ cup / 95 g fresh or frozen raspberries
  3. ½ cup / 120 ml organic grass-fed or vegan milk
  4. 1 Tbsp. / 28 g pure cocoa powder dissolved in 1-2 Tbsp. water
  5. ½ tsp. / 1 g Stevia or monk fruit sweetener


  1. Blend for 30 seconds to 1 minute, or until desired consistency is reached.

Serving Size: ֲ1 cup / 240 ml

Exchanges per Serving: ½ Protein, 1 Fruit

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Comments 37

  1. I have raw cacao powder on hand (not cocoa). I’m not entirely sure of the difference. Would I need to change anything to the recipe to use it instead? In the past, I have usually added raw honey (as opposed to stevia) when adding the cacao to smoothies. I know it definitely needs sweetener when using it. If I use the cacao powder would I need to change the amount of stevia?

  2. Hi, Tony. The raspberries are suggested to be frozen here so that the shake will be cold without diluting it with ice cubes. As for the sweetener, you can definitely dispense with it.
    Regarding the nuts, note that each 2 tablespoons (15 grams) would equal 1/2 protein + 1 fat exchange.

  3. Hi, Grammamusic. You can match the exchanges. For example, each serving of this recipe yields a fruit plus half a protein. When going through the Menu Planner, you can find something similar – even if not identical – and selected as a placesaver. When it comes time to prepare the meal of snack, make the swap.

  4. Hi, Passionrages. We would prefer you get your protein from whole foods, so if you find a whole food protein powder, i.e. Garden of Life Raw or grind some hemp hearts to blend in, that’s fine. In the meantime, just use a high-protein dairy or plant milk in this recipe, and it will provide a good boost to the rest of the high-protein menu you will get in this program.
    The program does not work with calories, but I can tell you that if made with a high-protein milk (i.e. 2% milkfat dairy or soy), a one-cup (8 fluid ounces or 240 ml) serving provides 14 grams of available carbohydrates, 4 grams of protein, and 2.7 grams of fat.

  5. WOW! Thank you for the tip, Ossie. I combined pear, strawberries and blueberries, organic lactose-free milk, monk fruit sweetener, and one-half teaspoon pure vanilla. It’s a winner 🙂

  6. The first week I noticed I was to drink this 13 times. I noticed the recipe said a serving was one cup and it serves two. Another place it said 1 servings of shake. Does the grocery list not multiply how much you need for the week?

  7. Hi, Fi449. No – Stevia is just suggested if you want it extra sweet. You can, of course, leave it out, or try another recommended sweetener, such as monk fruit or inulin. Cheese is also largely optional, though it sometimes used to hold dishes together.

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