5 Light and Tasty Smoothies for Better Health This Summer
By Adonia Dennis, Natural Blaze
These five delicious summer smoothies are perfect for backyard barbecues or as on-the-go breakfast options. They’re also incredibly healthy, containing a perfect balance of macronutrients, micronutrients, and antioxidants. We’ve also made sure that the smoothies listed here include healthy sources of protein and no added sugar. To make these smoothies, simply mix the ingredients in a blender or food processor until smooth.
- Berry Good Smoothie
This antioxidant-packed and high-fiber smoothie is a great alternative to on-the-go varieties that are often too high in fats and added sugar. Berries are now widely known as one of the most powerful sources of antioxidants with studies linking berry consumption to cancer prevention, improved cardiovascular health, and even a reduced risk of Alzheimer’s disease. Berries are also one of the best sources of fiber. With the amount given here, you’ll meet almost 50% of your daily needs for fiber.
- 1 cup mixed berries (strawberries, raspberries, and blueberries)
- 1/4 cup coconut water
- 1/4 cup pomegranate juice
- 1 small banana
- 1 cup ice cubes
Tips: This is a light smoothie that’s very low in calories and macronutrients so it may not be enough to replace a full breakfast. To add more protein to this smoothie, you can add one tablespoon of peanut or cashew butter. To add more healthy fats, include chia seeds or ground flaxseed.
- Green Goddess Smoothie
There are many different variations of the Green Goddess Smoothie, but all contain more greens that fruits which you won’t see that often with smoothie recipes. The version given here is nutritiously dense, containing almost 200 calories and a balance of essential nutrients – perfect as a hearty breakfast option. And if you’re looking for a hydrating cucumber recipe, then you’re at the right place because this smoothie recipe contains as much as one whole cup of cucumbers.
- 1 cup baby spinach
- 1 cup cucumber chunks
- 1 large kiwifruit
- ½ avocado slices
- ½ cup frozen kefir
- ½ cup fresh orange juice
- ¼ cup mint leaves
Tips: If you don’t have any frozen kefir, then regular kefir or yogurt will do. Just make sure to add a few ice cubes or freeze your orange juice before making this smoothie.
- Mango Smoothie
A creamy but light drink with a citrusy note, this smoothie is also great for sun protection. No, really. A study published in Photodermatology, Photoimmunology, & Photomedicine found that the naturally occurring antioxidants in mango protected the skin against UVB-induced skin aging. The same study also noted an increase in collagen bundles following mango extract consumption. The smoothie is also great for meeting your daily vitamin C, vitamin B6, and fiber needs. The mango content here will also give you 61mg of omega-3 fatty acids while the low-fat vanilla yogurt provides the right amount of protein to help keep you feeling full.
- ¾ cups low-fat vanilla yogurt
- ¼ cups coconut water
- 1 orange, peeled and halved
- 1 cup fresh mango
- ½ cups ice cubes
Tips: You can add frozen mango instead of fresh mango. If you find the consistency too thick, simply add more water.
- Banana Kale Bonanza
This recipe provided by NutriLiving is one of the best weight loss smoothies out there. This is mostly because studies found that kale works as a weight-loss miracle plant. The high-fiber leafy green reduces post-meal sugar spikes according to a study in Biomedical Reports which helps with weight loss. Kale is also nutrient-dense, providing you with daily requirements for vitamin A, vitamin, C, iron, calcium, and omega-3 fatty acids. The mixed berries and bananas will give this smoothie a sweet taste while the hemp seeds provide just enough protein to help keep you feeling full.
- 1 cup kale
- 1 whole banana
- ½ cup frozen mixed berries
- 1 tablespoon hemp seeds
- 1 ½ Cups Water
Tips: The original recipe asks for several teaspoons of a weight-loss supplement to enhance the fat-burning properties of this smoothie. We suggest you skip this and adding a handful of almonds if you want to make a smoothie that will keep you feeling full.
- Chocolate milkshake smoothie
If you’re a fan of chocolate-flavored drinks, then this incredibly healthy smoothie that was featured in PopSugar may be your summer favorite. This vegan-friendly recipe will give you 22 grams of complete protein and 10 grams of dietary fiber. You’ll also get plenty of antioxidants from the cocoa powder and raspberries while bananas, flax meal, and soy will help keep you full. Containing just 350 calories, this smoothie is a perfect breakfast addition.
- 1/2 package silken tofu (or coconut yogurt)
- 1/2 frozen banana
- 1/4 cup frozen raspberries
- 1/8 cup cocoa powder
- 2 cups baby spinach
- 1 tablespoon ground flaxseed
- 1 cup milk substitute
Tips: This smoothie is best when served immediately.
With bananas, mangoes, avocados, and berries now found abundantly in all your local supermarkets, there’s no reason for you not to make these refreshing smoothies. These smoothies are also light and refreshing – perfect for when the weather gets scorching hot. Make sure to add healthy sources of fat such as seeds, nuts, and avocado and healthy sources of protein like soy, yogurt, and hemp seed for a complete meal.
Read more from Adonia
Adonia Dennis (@adoniadennis), by profession a Health, Beauty and Skin Care adviser. She provides solution related to health and beauty problems. She is an independent researcher who researches for all type of skin related issues. She is a featured blogger at huffingtionpost.com and sheknows.com and share her views on health, fitness and diet. Visit Adonia on Facebook, Google+, and Pinterest.