Peak season blends: Smoothies that taste like summer in a glass

• Smoothies are an easy, tasty way to get vitamins, minerals, protein and fiber in one drink. They’re perfect for breakfast, snacks or post-workout recovery.
• A healthy smoothie should include protein, fiber-rich fruits, leafy greens and a liquid base.
• You can add plant-based proteins, dairy alternatives or energy-boosting chia seeds to your smoothies for a more nutritious drink.
• Smoothies are more than a trend; they’re a flexible, healthy option for anyone looking to fuel their body with wholesome natural ingredients.

Smoothies have become a staple in many health-conscious diets — and for good reason. These blended beverages pack a powerful punch with their high amounts of vitamins, minerals, protein and fiber, all in a convenient, delicious form.

Whether enjoyed as a quick breakfast, post-workout recovery drink or a refreshing snack, smoothies offer an easy way to boost nutrition without sacrificing taste. (h/t to HopkinsMedicine.org)

According to Jordan Spivak, a dietitian from Sibley Memorial Hospital, homemade smoothies, when made with the right ingredients, can be an excellent source of essential nutrients.

Spivak explains that making homemade smoothies with healthy ingredients “that meet your nutrition needs and taste preferences” is the most ideal way to boost your intake of protein, fiber and other nutrients.

But what makes a smoothie truly healthy? And how can you customize one to fit your dietary needs? (Related: Easy, healthy, tasty: Energizing smoothie recipes with high nutritional value.)

Making a nutritious smoothie: key ingredients

A well-balanced smoothie should include a mix of protein, healthy fats, fiber and natural sweetness.

Here’s how to build the perfect blend:

Protein

Protein is an essential nutrient for muscle repair. It can also make you feel full for longer.

Options include:

• Greek yogurt (higher in protein than regular yogurt)
• Nut butter (peanut, almond or sunflower seed butter)
• Protein powder (whey, pea or plant-based)
• Seeds (chia, flax or hemp seeds)

Spivak recommends whey protein for its high absorption rate and leucine content. Leucine is an essential amino acid for muscle growth.

On the other hand, plant-based options like pea protein are excellent alternatives for vegans or people with dairy sensitivities.

Fruits

Fruits add natural sweetness, fiber and antioxidants.

Some top choices:

• Avocado (creamy texture with healthy fats)
• Bananas (great for creaminess and potassium)
• Berries (blueberries, strawberries and raspberries are full of antioxidants)
• Mango or pineapple (adds tropical sweetness and vitamin C)

Greens

Leafy greens can boost your smoothie’s fiber, vitamin and mineral content without overpowering flavor.

Try leafy greens such as:

• Kale (high in vitamin K and antioxidants)
• Spinach (mild taste, rich in iron)

Liquid base

Using the right liquid for your smoothie ensures a smooth consistency.

Options include:

• Dairy or plant-based milk (almond, oat or coconut milk)
• Green tea or cold brew coffee (for an extra energy boost)
• Water or coconut water (low-calorie and hydrating)

Benefits of drinking smoothies

Beyond convenience, smoothies offer a range of health perks. Packed with vitamins, minerals and natural carbohydrates, smoothies are a steady energy source. Smoothies can also:

Support a balanced gut microbiome and optimal hydration

Fiber-rich ingredients like chia seeds, flaxseeds and leafy greens can help you maintain a balanced gut microbiome.

Hydrating liquids like coconut water or cucumber-infused blends can also help you maintain optimal fluid balance.

Supports healthy skin

Antioxidant-rich fruits like berries, citrus fruits and leafy greens can help combat free radicals. This greatly benefits various organs, particularly your skin.

Supports healthy post-workout recovery

Protein-packed smoothies made with Greek yogurt or whey protein can provide the necessary nutrients for healthy muscle repair, while bananas and oats can help replenish your glycogen stores after exercise.

Simple and nutritious smoothie recipes

Here are some smoothie recipes that you can try making at home:

Banana colada smoothie

This tasty banana colada smoothie is great to have on a summer day or anytime you’re craving summer flavors.

Ingredients: 

• 1 cup coconut water
• 1 cup pineapple chunks (If using canned pineapples, drain and rinse well before blending.)
• 1/2 cup plain Greek or non-dairy yogurt
• 3 cups crushed ice
• 2 bananas
• raw coconut flakes (optional)

Directions:

1. Blend all the ingredients until smooth. You can also sprinkle raw coconut flakes on top after blending for garnish, but this is optional.

Blueberry and banana smoothie

Blueberries contain anthocyanins — powerful antioxidants that are known to support optimal health and wellness.

Ingredients:

• 1 cup blueberries
• 1 cup regular or nondairy milk
• 1 handful of spinach
• 1/2 cup plain regular or nondairy yogurt
• 1/2 banana

Directions:

1. Blend all the ingredients together until smooth.
2. If you prefer a smoothie with a thicker consistency, add more ice cubes before blending.

Mango papaya smoothie

Fruits like mangoes, along with cantaloupes and apricots, are rich in vitamin A, a potent antioxidant and nutrient your body needs. Papaya is rich in vitamin C and dietary fiber.

Try this recipe if you’re looking for a sweet, tropical smoothie.

Ingredients:

• 2 cups plain regular or nondairy yogurt
• 1 mango (peeled and pitted)
• 1/2 papaya (peeled and seeded)
• 1 handful of spinach
• 2 tablespoons fresh lime juice
• 1/4 teaspoon almond extract

Directions:

1. Blend all the ingredients together until smooth.
2. If you prefer a smoothie with a thicker consistency, add more ice cubes before blending.

Smoothies are more than just a trend; they’re a practical, delicious way to nourish your body with essential nutrients. By choosing whole, unprocessed ingredients, you can create blends that are good for your health.

Whether you’re blending up a quick breakfast, a post-gym recovery drink or a refreshing snack, the possibilities are endless. Experiment with different fruits, proteins and greens to find your perfect mix.

Where to get lab-verified ingredients for delicious summery smoothies

The Health Ranger Store wants to make it easy for you to enjoy the many health benefits of healthy smoothies, which is why we’re offering smoothie kits like the Green Goddess Smoothie Kit and the Nutrient Dense Chocolate Super Smoothie Kit.

If you lead a fast-paced lifestyle, preparing a healthy and tasty breakfast to start your day can often take time. But what if you could create a smoothie that not only tastes delicious but is also incredibly nutritious?

Introducing our Green Goddess Smoothie Kit: a refreshing blend of vibrant, nutrient-dense ingredients for a quick and nourishing smoothie. This smoothie kit includes:

1 x Clean Chlorella Powder 10 oz (283g)

Derived from ultra-clean Chlorella vulgaris grown indoors under tightly controlled conditions, Health Ranger Select Clean Chlorella™ Powder provides a well-balanced ratio of highly bioavailable vitamins, minerals and antioxidants.

1 x Groovy Bee® Collagen Peptides – Hydrolyzed Type I and III Collagen

Our premium bovine collagen powder uses lab-verified Type I and Type III collagen that are carefully hydrolyzed for optimal digestion and absorption.

1 x Groovy Bee® Organic Coconut Milk Powder 12oz (340g)

Groovy Bee® Organic Coconut Milk Powder is carefully extracted from the fruit pulp of fresh coconuts grown under strict organic standards by our trusted suppliers.

You can also try our Nutrient Dense Chocolate Super Smoothie Kit to help with your fitness goals. This healthy drink is made with lab verified ingredients, such as the creamy Groovy Bee® Organic Coconut Milk Powder, the earthy and nutty Groovy Bee® Organic Hulled Hemp Seed, and the decadent Health Ranger Select Organic Cocoa Love.

This kit also includes the chocolatey goodness of Health Ranger Select Organic Sprouted Radiance Blend for that extra kick of antioxidants and nutrition.

To prepare, blend all of the essential ingredients along with one banana, half a cup of water and half a cup of ice until you achieve your desired consistency. Pour into a glass and enjoy.

The ingredients in our delicious and nutritious smoothie kits are non-GMO, non-China, certified organic and thoroughly lab tested for glyphosate, heavy metals and microbiology.

Visit Health Ranger Store and Brighteon Store to find more lab-verified products that you can use to make healthy and delicious smoothies.

Click on this link to learn how to make a Super Fuel Smoothie that includes nine health-supporting superfoods. 

Watch this clip about Chlorella and how incorporating it into a balanced diet can support good health.

This video is from the Health Ranger Store channel on Brighteon.com.

More related stories:

Enhance the flavor, texture and nutritional benefits of your smoothies with superfood powders.

Elevate your coffee game: Making DIY creamers with Organic Heavy Cream Powder.

CLEAN FOOD WATCH: 6 Foods that are likely to be contaminated with heavy metals.

The history of dried fruit: How apples became a staple in global pantries.

Sources include:

HopkinsMedicine.org

Healthline.com

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HealthRangerStore.com 4

Brighteon.com