Summertime Sippin' — Healthy Smoothie Recipes

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Prep

Decide on what kind of flavors you’re in the mood for—the Strawberry Mango Sunshine is sweeter with a bit of tartness to it and the Banana Berry Breeze is more toned down with creamier flavors.

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Gather up your fruits—these can be frozen or fresh. It helps to have at least some frozen fruit in there to give you a thicker smoothie consistency. If you’re using fresh fruit, give them a wash and chop them up. (You can also freeze some for future use—this is what I do with my bananas, I peel them, cut them up and put them in a container in the freezer.)

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I’ve never been a fan of the typical red and green mangoes that are sold in most of the grocery stores around me, but then on my trip to the Philippines this year, I got a taste of a champagne mango and they’ve turned into my latest obsession. So of course my first smoothie is centered around these delicious sweet fruits. The easiest way to get the mango out is to cut out the core, cube each half of the mango and then scoop it out with a spoon.

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No matter what kind of smoothie I make, I always like to keep a few staples that I throw into each. I usually pick the fruits, a mixer like coconut water or almond milk, and then add in extra goodies like chia seeds, cacao nibs, collagen, and oats. Then I throw in some kind of supplement like maca, moringa + turmeric, etc. I sometimes add in protein powder, which can give you different flavors too, but the taste can also be a little too overwhelming, so if I want the added protein, I go for a flavorless powder.

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Both of my smoothie recipes will make 1 serving—probably close to 12 ounces or so. Here’s a quick breakdown of what goes into the first one along with some of the benefits you can enjoy from each of the ingredients (the full recipe card is at the bottom of the page):

champagne mango

> low in calories, high in vitamin C, good source of vitamin B, A, K, E, folate, and polyphenols that act as antioxidents
> helps with skin elasticity (prevents wrinkles and sagging)
> boosts immunity and iron absorption
> enzymes and fiber help digestive health (but it does have a decent amount of sugar)

peaches

> high in fiber, vitamins, minerals, and antioxidants

strawberries

> low in carbs, high in vitamin C, manganese, folate, and potassium, and antioxidants
> can decrease LDL cholesterol and regulate blood sugar levels

pomegranate

> rich in fiber, minerals, and bioactive plant compounds (like antioxidants and conjugated linoleic acid)
> reduces inflammation, lowers blood pressure
> has antibacterial/antiviral properties
> can improve exercise performance (increases blood flow)
> may improve memory and help protect against Alzheimer’s

oats

> high in fiber, keeps you feeling full for longer
> lowers LDL cholesterol
> boosts energy

chia seeds

> loaded with fiber and omega-3 fatty acids, and protein

cacoa nibs

> full of fiber, antioxidants, potassium, iron, and magnesium (regulates blood pressure and muscle function and promotes mental health)
> helps enhance mood, reduces cortisol (so body doesn’t retain fat)
> raises energy levels and reduces fatigue
> contains MAO (suppresses appetite)
> contains flavonoids (improves memory, reaction time, problem-solving, and attention span; can lower risk of Alzheimer’s and dementia)

collagen powder

> promotes collagen production (found in bone, tendons, ligaments, muscle, hair, blood cells, connective tissues, etc.)
> increases skin elasticity and helps skin repair

red maca powder

> good source of vitamin C, iron, and bioactive plant compounds
> can improve mental well-being (reduces depression and anxiety)
> boosts energy and can improve exercise performance

unflavored coconut water

> good source of fiber, vitamin C, minerals, and antioxidents
> replenishes fluids and electrolytes
> benefits heart, blood sugar, and kidney health

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The second smoothie is a lot less sweet than the first, I think it’d make for a good morning/breakfast smoothie (full recipe for this one is at the bottom of the page also):

banana

> High in potassium, low in sodium (can help protect against high blood pressure)
> has high levels of tryptophan (converts to serotonin, elevates mood and has sleep-inducing properties)
> contains vitamin B6 (can also help you sleep well) and magnesium (helps to relax muscles)

raspberries

> high in antioxidants, vitamin C, quercetin, gallic acide, fiber, and manganese
> reduces pain associated with inflammatory conditions (arthritis, gout, etc.)
> top brain-supporting food (counters oxidative stress, can reduce risk of Alzheimer’s and Parkinson’s)
> contains flavonoids (helps improve coordination, memory, and mood)

almond butter

> high in good fat (reduces risk of heart disease and regulates blood sugar)
> contains lots of vitamin E (antioxidant that prevents development of plaque in arteries), iron, fiber, and calcium
> a good source of protein
> low in sugar (make sure you check the label though because lots of brands add a bunch of sugar)

oats

> high in fiber, keeps you feeling full for longer
> lowers LDL cholesterol
> boosts energy

chia seeds

> loaded with fiber and omega-3 fatty acids, and protein

cacoa nibs

> full of fiber, antioxidants, potassium, iron, and magnesium (regulates blood pressure and muscle function and promotes mental health)
> helps enhance mood, reduces cortisol (so body doesn’t retain fat)
> raises energy levels and reduces fatigue
> contains MAO (suppresses appetite)
> contains flavonoids (improves memory, reaction time, problem-solving, and attention span; can lower risk of Alzheimer’s and dementia)

collagen powder

> promotes collagen production (found in bone, tendons, ligaments, muscle, hair, blood cells, connective tissues, etc.)
> increases skin elasticity and helps skin repair

cinnamon

> contains lots of highly potent polyphenol antioxidants (has anti-inflammatory effects, which may help lower risk of disease)
> reduces LDL cholesterol
> increases insulin sensitivity to lower blood sugar levels; decreases amount of glucose that goes into your bloodstream after eating
> cinnamaldehyde has antifungal and antibacterial properties (can reduce infections and help fight tooth decay and bad breath)

plain, unsweetened almond milk

> rich in vitamin E, low in calories and sugar
> usually enriched with calcium and vitamin D (vitamin D deficiency is associated with an increased risk of cancer, heart disease, high blood pressure, osteoporosis, muscle weakness, fertility issues, autoimmune diseases and infectious diseases)

(Most of the health benefits info above is from healthline.com.)

Combine

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Once you’ve got everything portioned out, go ahead and toss it all in. I usually put the frozen stuff on the bottom so it gets blended well.

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I’m using a Vitamix Drink Machine Two-Step, (they have some less expensive options too) which makes blending my smoothies so easy. I’ve gone through a bunch of other blenders and this one by far is the easiest and best at blending all sorts of things, it even blends the frozen stuff really well. I also like that it comes with this smaller container, which is the perfect size for making a serving or two. I also have a Ninja Professional 1500W, it’s really convenient to use the single serve cups because I can put the lid on and take to-go. Both the Vitamix and Ninja also have a bunch of different containers and attachments that you can use with them.

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The last thing I add in is usually the liquid base. I like to use coconut water when I’m going with a fruitier smoothie, and almond milk when I want something that’s smooth and creamier.

Blend

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My Vitamix lets me choose how long I want to blend for (I set it to 30 seconds) and then all I have to do it put the lid on, make sure the top is closed, and flip the switch. It blends to a really nice consistency and then stops when it’s done.

Pour

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Pop off the lid, grab a cute cup and fill it on up! For some reason I always like the look of a Mason jar, they also make it easy to take to work in the morning since I can just put a lid on and throw it in my bag. I really recommend these grey reusable plastic lids, they fit perfectly and don’t have the problem of rusting that the metal lids tend to develop.

Drink Up!

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Now it’s time for your tasty, and nutrient packed reward. 😋


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raspberry banana fling

Hope you’re keeping cool this summer!