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Pink Strawberry and Raspberry Protein Shake

Pink Strawberry and Raspberry Protein Shake

This delicious strawberry and raspberry protein shake is an ideal drink to gulp down after a tough workout. Mask the flavour of your protein powder with fresh berries.

Raspberry Remedy Smoothie

Raspberry Remedy Smoothie

A red smoothie with hidden greens! This raspberry remedy smoothie is perfect for fooling everybody into drinking healthy. This recipe includes my 3 favourite ingredients for smoothies: açai powder, wheatgrass powder and coconut water!

Easy baked carrot fries + no-bake raspberry mug cake

Easy baked carrot fries + no-bake raspberry mug cake


There's a certain je ne sais quoi about McDonald's fries that pulls at our heart strings. But with all the salt and hydrogenated oils that go into producing them, the popular side dish can very well send our hearts into a frenzied panic. McDonald's fries aren't only made with white potatoes, but with 18 other extra ingredients. Minimize the 'extra' by eating simply and well. You don't really need additives like dimethylpolysiloxane in your diet anyway. You won't need any hydrogenated oil for these easy baked carrot fries. Just 4-5 carrots, olive oil, and the seasoning of your choice. Go easy on the salt to make sure that your blood pressure doesn't spike.

Easy baked carrot fries

Easy healthy baked carrot fries // The PumpUp Blog


  • 2 lbs carrots
  • 1 tbsp olive oil
  • Salt and pepper, to taste


  • 1 tbsp onion powder
  • 1/2 tbsp - 1 tbsp red pepper flakes


Preheat oven to 400F. Peel carrots, halve them, and slice them into rectangular wedges. Toss them in a large bowl with olive oil and seasonings. Bake in the oven on a cookie sheet lined with parchment paper for about 10 minutes. Flip or toss fries around and bake for another 10 minutes, or until golden brown. They should be crunchy, fully cooked, and not too soft.

No-bake raspberry mug cake

Easy no bake raspberry mug cake // The PumpUp Blog

Not really into baking? Maybe you have a sweet tooth, but you don't have an oven. This mug cake can be put together in no time at all. It's one of the easiest breakfasts you'll ever make when you're rushing out the door.


  • 1 Banana
  • 80 g instant or quick-cooking oats
  • 30 g of raspberry or figs
  • 30 g of protein powder (we used chocolate protein powder)


Mix all the ingredients together in a mug and you're done! Let it sit in the fridge for for 5-15 minutes if you want it to solidify. Eat this no-bake raspberry mug cake as is, or with a bit of almond milk.

Loved learning about these recipes? This post was created by PumpUp members @tyler_bacc and @tysa. Let them know if you tried the mug cake or the carrot fries in the comments below! 


Pro tip : Oats in your smoothies keep you fuller for longer

Pro tip : Oats in your smoothies keep you fuller for longer


Maybe you love smoothies, but don't really love how hungry you feel an hour or so after you drink one. Make your smoothies oat-standing by adding oats to them. They won't be floating around helplessly like alphabet noodles in alphabet soup. Pulse them before you add them to your smoothies so that they disperse evenly throughout the drink. Adding oats in your smoothies is a fail-safe trick that will increase your fibre intake while making your smoothie thicker and equally as delicious. PumpUp member @wigart created a perfectly banana raspberry oat smoothie that will last you throughout the morning. You'll want to chop, blend, sip, repeat.

Banana raspberry oat smoothie

  • 1 banana
  • 2 handfuls of frozen raspberries
  • 1 handful of steel cut oats
  • 2 spoonfuls of greek yogurt
  • 1 tiny dash of honey

Pulse oats in food processor first, then add all other ingredients to your blender or food processor.

Pro tip: add oats in your smoothies, it'll keep you fuller for longer. This summer smoothie recipe has bananas, raspberries, oats, honey, and greek yogurt in it. It's a perfect drink for breakfast and a great idea for a post-workout snack. Courtesy of the PumpUp Blog

Wondering how @wigart made her photo collage? Try the new PumpUp photo editor and choose from different layouts to showcase your best smoothie-making skills. Do you add oats in your smoothies? Show the PumpUp community your smoothies by tagging them on the app with #smoothie or #smoothieseries.


The only banana berry smoothie bowl you need in your life

The only banana berry smoothie bowl you need in your life


Craving something sweet, filling, and good for you? This Banana Berry Smoothie Bowl is free of fat and processed sugars and I know you will absolutely LOVE it!! It is so delicious and easy to make…this recipe will take you under ten minutes and you only need a few ingredients! What you will need for the base:

  • 2 medium frozen bananas
  • 1 medium ripe bananas
  • 1.5 cups of frozen mixed berries


Place your frozen bananas in a food processor or a high speed blender until you achieve a creamy, ice cream consistency:



Next, add your frozen berries and blend until it is smooth throughout:


IMG_2654Pour your base into a big bowl and top it with fresh fruit of your choice! I also added some hemp seeds and crushed almonds for a little crunch! Enjoy your guilt free, delectable Banana Berry Smoothie Bowl!!

This banana berry smoothie bowl recipe was written by Ashley Hampton (PumpUp:@rawincollege), a college student looking to spread the power of the raw vegan lifestyle through her positive posts and vibrant photos. Check out her blog.


It’s the raspberries time to shine for this weeks #TastyTuesday! One of the newest areas of research with raspberries is the potential for them to improve management of obesity! Yep, it’s true! And don’t stop reading just yet! Raspberries also contain a lot of phytonutrients like rheosmin (aka raspberry ketone), which may be able to decrease your risk of obesity and the risk of a fatty liver. Plus raspberries rock our taste buds in such a great way!