Want a convenient way to stay hydrated during summer heat waves? Smoothies! Filled with flavours, colours, and nutrients, they are also a boost to your well-being and energy thanks to the abundance of vitamins and antioxidants.
How to make one? It is easier than you think – all you need are a few fresh ingredients and a blender, and it is ready within minutes. From light smoothie-lemonades to a filling meal, the combinations are unlimited. So, if you are looking for a delicious and practical way to fuel your body with antioxidants, check out our suggestions for ingredients and mix-and-match them to get delicious combinations every time.
1. Add berries for vitamins and antioxidants
While some fruits are available all year long, the berry season doesn’t last too long. So, add them to your smoothie recipes and make the most of seasonal berries while you still can! The Medical Medium tells us how important they are for our health in his book “Life Changing Foods”:
“An excellent source of iron, magnesium, selenium, zinc, molybdenum, potassium, chromium, and calcium, berries also have traces of omega-3, omega-6, and omega-9 fatty acids. Plus, they have hidden compounds that stop excess adrenaline from causing damage to organs. This makes blackberries, raspberries, strawberries, elderberries, schisandra berries, and the like critical for life on earth.”
If you need inspiration for a berry smoothie, this is our suggestion:
✤Wild Blueberries Smoothie✤
Ingredients:
∙ 150 g wild blueberries
∙ 250 ml coconut water/plant-based milk
∙ ½ ripe banana
∙ 2 dates, pitted
How to prepare:
Add all the ingredients in a blender, blend until smooth, and serve.
If fresh berries are not available, use frozen berries.
Replace the blueberries with other berries of your choice for whole new flavours and experiences!
2. Add citrus fruits for tanginess, Vitamin C, and minerals
According to the Medical Medium “Lemons and limes are ultra-hydrating and electrolyte-producing because they are a top source of mineral salts and trace mineral salts.” We love them in lemonades, so why not keep the fibre-rich pulp and use them in smoothies as well? Don’t forget other citrus fruits like orange, tangerine, clementine, blood orange, or grapefruit.
Our favourite lemonade-smoothie:
✤Watermelon-Lemonade Smoothie✤
Ingredients:
∙ 400 g sweet watermelon, cubed
∙ Juice of ½ lemon
∙ 2-3 mint leaves
∙ 1 teaspoon raw honey/pure maple syrup (optional)
How to prepare:
Add all the ingredients in a blender, blend, and serve in a glass.
Replace watermelon with strawberries for a delicious variation!
3. Add rich, creamy fruits or coconut milk for healthy fats and creaminess
Thanks to their consistency, papayas, banana, apricot, avocado, mango, and melon are essential additions, as they act like thickeners and bring in the smooth, luscious texture that make smoothies so delightful. Their nutritional benefits shouldn’t be underestimated either – these fruits are rich in vitamins, minerals, and dietary fibre. Therefore, they are a great support for digestion, immunity, and overall health.
Our favourite combination:
✤Tropical Smoothie Recipe✤
Ingredients:
∙ 150 g mango, cubed
∙ 150 g papaya, cubed
∙ 150 ml coconut water/pineapple juice/orange juice
∙ Coconut flakes, cherry, lime slice (for decoration)
How to prepare:
Add the mango, papaya, and the liquid of your choice in the blender, and process until fine. Pour the smoothie into a glass and decorate with coconut flakes, a cherry, or a slice of lime. Enjoy!
4. Extras and supplements
The versatility of these summer drinks makes them easy to transform from a refreshment to an actual meal, just by adding a couple of filling toppings. Cereals and nuts are not only the perfect crunchy toppings, but they are also fibre and protein sources that help you feel full and help rebuild your muscles.
Thanks to their liquid consistency, smoothies also make it easy for you to mix in your daily liquid or powder supplements!
If you feel that the result is not sweet enough for your taste, you can add natural sweeteners to taste. Dates, figs, raw honey, and organic maple syrup are healthier sweetener options which – when used with measure – also bring benefits to your general health.
Add more greens, herbs, and even veggies to your diet by mixing them into your smoothies. Spinach, cucumber, or celery are healthy ingredients that you can easily add to your smoothie without altering its taste.
Smoothies can be savoury too! Try this cold soup inspired by Spanish cuisine for a light meal on hot days:
✤Nourishing Gazpacho✤
Ingredients:
∙ 2 ripe tomatoes
∙ 1 small cucumber
∙ ½ red pepper
∙ ¼ red onion
∙ 1 garlic clove
∙ 1 tbsp cashew nuts
∙ 150 ml water
∙ salt and pepper
∙ hot pepper (optional)
How to prepare:
Add all the ingredients in a blender and blend until fine. Serve it cold, topped with crushed nuts or hot pepper.
If you want to add supplements to your diet, be sure to check with your doctor first. There are endless possibilities when it comes to making your own smoothie recipes – so get creative and enjoy the benefits!
