7 Smoothie Recipes to Rock Your Summer
In our recent blog, ‘Six Ways to Eat and Drink Right for Hydration’, we discussed the important ways of getting the liquid levels you need to keep your system in balance during the summer months. No one likes to be sluggish, woozy, and covered in crocodile skin, am I right? Some of the ways we mentioned included consuming plenty of raw fruit and veg, integrating chia seeds into your diet, and avoiding carb-heavy salty snacks. And one of the fabulous suggestions made to help you achieve all these things? Smoothies! So, here we are, ready to keep you on the well-quenched path with 7 spectacularly H20-dense delights.
1. Coconut Water and Chia Seed Smoothie:
If you don’t remember what we said about chia seeds, here’s a recap: they’re a superfood, and they help you regulate your body fluid levels, retaining the electrolytes, vitamins and minerals that are key to fighting dehydration. They’ve also got a weighty dose of fiber and omega-3, which facilitate a slow-release of water into your system. So that’s reason numero uno why this smoothie is a winner. Numero dos is obviously the coconut water, which is no slouch in the minerals department either, and is delicious and damn refreshing. You can also add a cup of whatever fruit and veg you like, dealer’s choice! Here’s the whole recipe, courtesy of AAPTIV
Blend the following ingredients together:
– 1 cup coconut water
– ¼ cup chia seeds
– 1 cup frozen fruit or vegetables of choice, such as kale or spinach
– 1 cup ice
For a creamier version: Replace the 1 cup ice with ½ a frozen banana, and throw in a cup of unsweetened almond milk.
2. Ginger Plum Flower Smoothie:
This whimsically (and accurately) named smoothie is said to be anti-inflammatory, skin-glow enhancing, and immunity-boosting. The ingredients make these claims highly likely, with the digestive aids of beets and plums, the circulatory benefits of ginger, the water-weighty oranges (88% H20!), and the vitamin C punch packed by, well, pretty much everything in there. Not to mention the reappearance of the chia seeds we mentioned earlier. Also, did I say yummy? It’s yummy. Here’s the full recipe from Green Blender below:
– 4 oz beets – scrubbed, chopped
– 1 orange – peeled
– 2 plums – pitted
– 1/2 inch ginger – peeled
– 1/2 lemon – juiced
– 1 tbsp chia seeds
– 1 cup water
– 1 cup ice
3. Apple, Carrot and Peach Smoothie:
This delicious concoction offered up by Simply Yum is the color of the sunset and jammed with vitamins and antioxidants. You know what they say about an apple a day, right? What’s more, peaches have 89% water content and are sweet as a summer’s day. You’ve also got the beta-carotene added to the mix which makes sure your eyes stay in prime shape. Simply yum indeed! Here’s their recipe and instructions:
– 1 small to medium carrot, peeled
– 2 medium size apples, peeled and deseeded
– 1 medium size peach, peeled and stone removed
– 5 tablespoons of fat free yogurt
– 5 tablespoons of milk
– Chop the carrot, the apples and the peaches into bite size pieces and place them into a blender.
– Pour the yogurt and the milk and blend until smooth.
– Serve immediately.
Our Wellness Project suggestion: Feel free to choose a non-dairy milk replacement (preferably unsweetened!) and go for half a frozen banana instead of the yogurt if you’re vegan or intolerant.
4. Chocolate Peanut Butter Cup Smoothie
Surely this is a chocolate milkshake you say? Well, it might be as decadent as one, but this nutritional powerhouse would give any milkshake a beat down. I think I might let Green Blender express it in their own words:
Searching for a sweet treat that keeps you feeling hydrated and energetic? This smoothie is it. Both pear and avocado are great for natural skin hydration (thanks to vitamin C, potassium, and healthy Omega-3s), and peanut butter and cacao provide healthy fat, protein, antioxidants, and iron — all essential ingredients for natural energy production. Add in a banana for potassium and electrolytes, and dates for natural sweetness, and you have a high fiber, high protein treat that will keep you feeling invigorated without any unwanted sugar crashes.
I didn’t really need the explanation. The picture was probably enough! I made the smoothie before I started writing this. I drank it in less time than it took you to read it. If your mouth is watering too, get cracking with this recipe:
– 1 banana – peeled
– 1 pear – chopped
– 1/2 avocado – pitted
– 2 dates
– 2 tbsp peanut butter
– 1 1/2 tbsp cacao powder
– 1 1/4 cup water
– 1 cup ice
(In case you haven’t noticed, we really like Green Blender. You should check out Green Blender! In fact, we have ONE MORE Green Blender recipe to send your way. Just wait. And don’t feel sad, other smoothie recipe listers. We like you too).
5. Watermelon, Strawberry, and Cucumber Smoothie:
Once your cravings for peanut butter and chocolate have been filled, your palate might need a bit of cleansing, and your body in the mood for a lighter lift. Nothing can meet those requirements better than this combination of flavors and ingredients. Watermelon, strawberries and cucumbers are 3 kings of hydration, with their water content hitting 95%, 91%, and 92% respectively. Coconut water takes that quench-factor to the next level, and the mint leaves bring all the magic together. Yet another winner from AAPTIV, here’s the recipe for your ultimate refreshment needs:
– 2 cups seedless diced watermelon (chilled first)
– 2 cups sliced frozen strawberries
– 1 cup peeled and chopped cucumber
– 8 mint leaves
– ¼ cup ice
– 1-2 tablespoons coconut or plain water
6. Honey Pomegranate Twist Smoothie:
Here is the third Green Blender recipe just like we promised, with a more adventurous ingredient compilation to excite your senses. Collard greens, a staple of Southern U.S cuisine, are packed with dietary fiber, folate, calcium and a host of vitamins that boost heart health and reduce inflammation. The honeydew melon? It’s got 90% water content and a great dose of potassium to keep your blood pressure in check. The kiwis, native to China and spread with the British Empire through New Zealand and beyond, are known for protective respiratory effects and their stellar vitamin C content. Cashews are cardiovascular health-heroes, and pomegranate, a fruit close to our Middle Eastern hearts, is one of the most antioxidant foods in existence. It also uniquely contains punicalagin, a compound which supports your blood vessel function. Basically, this recipe rocks. And isn’t it just so pretty? Please note the sprinkle of actual pomegranate on top. We support this flourish.
The recipe awaits your tasting:
1 1/2 oz collard greens
4 oz honeydew
2 kiwis – peeled
2 tsp pomegranate powder
3 tbsp cashews
1 cup water
1 cup ice
7. Mango-Coconut Green Smoothie:
Last, but certainly not least, this tropical dream from Kitchen Treaty is creamy, dairy-free, and one of the most coco-nutty recipes around. This may not be the best option for those aiming for low-sugar-and-fat content, but it can always be a relatively guilt-free treat! Besides, the high vitamin C, fibre and pectin levels of mangoes apparently make it one of the best fruits for controlling high cholesterol and cleansing your skin. Spinach and bananas are also very nutritious and fibre-rich, and the latter of the two have 90% water content! Also, this combo of ingredients is made for the beach. Here it is. You’re welcome:
– 1 cup fresh washed spinach leaves, packed
– 1 cup fresh or frozen mango cubes
– 1/2 medium banana
– 3/4 cup light canned coconut milk (can substitute almond milk, but the end result might not be as creamy and won’t taste coconutty)
– 1/2 cup orange juice
– 1/2 cup ice cubes
– 1 tablespoon coconut butter (this adds a bit more coconut flavor plus fiber and a little protein)
– 1 tablespoon ground flaxseeds (these add some more fiber plus omega-3 fatty acids and a little protein)
– Chopped mango or coconut for topping
Our Wellness Project Suggestion: Go for a BPA-free brand of canned coconut milk. And make fresh orange juice when possible!
In fact, our Wellness Project suggestions for all these smoothies are:
Go organic whenever possible, especially for the Dirty Dozen. Go for hormone-and-antibiotic-free (if not organic) for dairy products whenever possible too. Aim for local and seasonal as much as you can (support your farmers!). And, substitute things you don’t like! Smoothie making is fun and easy to customize.
That’s all folks! We hope you’ve enjoyed. As always, we love to hear from you, so please share pictures or thoughts on these recipes in the comments when you try them.