Energize Your Day With These 6 Recharging Smoothie Recipes | The Healthy Cuisine (2024)

It’s officially summer, and that means onlyone thing – it’s smoothie season!

There’s no better time than now to enjoy these nutritious drinks, as farmers’ markets are packed with delicious fresh fruit, from strawberries and blueberries to peaches and apples.

If you’re looking for simple sweet morning smoothierecipes, then you’ve come to the right place.

But first, let me tell you why you should have a smoothie every day!

Contents

  • Why are Energizing smoothies good for you?
  • How to Make a Healthy, Energizing Smoothie
  • 6 Energizing Sweet Smoothie Recipes
  • Final Tips
  • Wrapping It Up

Why are Energizing smoothies good for you?

Pump up your fruit and veggie intake

You know that you are supposed to get at least five servings of fruit and vegetables every day, but are you really getting them?

When you don’t have time to cook healthyfood with whole ingredients, it can be quite challenging to reach those fiveservings, right?

Well, having a smoothie for breakfast (or even a snack) will get you very close to that number and provide you with essential vitamins and minerals that your body needs to get through the day.

Can help with digestion

Smoothies are great for people with digestion issues when you include easily digestible fruits. Bananas, pears, melon, and berries are all excellent for the digestive system. Plus, since smoothies are liquid, most of the digestive work is already done for you, and the absorption of nutrients occurs quicker.

Including fermented foods like kefir canalso help certain people digest their smoothies more easily.

Keep you hydrated

Smoothies contain a lot of water. Why? Becausethe fruits and vegetables you blend mostly consist of water. For example, abanana’s composition includes 74% of water. It can be even more than 90% forwatermelons and cucumbers.

As you can see, smoothies easily contributeto the 2 liters of water you are supposed to drink every day!

Protect your body against free radical damage

The fruits and vegetables you put in your smoothie are filled with antioxidants. These vitamins, minerals, and phytonutrients help protect against free radicals and the damage to cells that results from oxidation. With every sip you take, you help keep your body healthy!

How to Make a Healthy, Energizing Smoothie

Energize Your Day With These 6 Recharging Smoothie Recipes | The Healthy Cuisine (1)

Now, smoothies can make a great breakfast,but only if you choose your ingredients wisely.

A drink made with fruits like bananas,mangoes, dates, or grapes is not very healthy as it’s loaded with sugar andwill send your blood sugar on a rollercoaster ride.

On the other hand, balancing the smoothie with low-sugar foods like berries, apples, and peaches, as well as adding protein and healthy fats, will turn it into a filling and nutritious drink.

Here are some things you could do to makeyour breakfast smoothies healthier:

  • Skip the juice and use otherliquids like water, milk, or milk alternatives.
  • Don’t add any sugar or sugaralternatives like honey or agave syrup.
  • Choose berries, apples, peaches, grapefruit, and other low-sugar foods over high-carb ones like grapes, mangoes, and figs.

And to boost the nutritional content ofyour smoothies, try adding these ingredients:

  • Nuts, seeds, peanut or almond butter, and high-protein dairy products for protein and fat.
  • Protein powder, sprouts, and oats for protein.
  • Frozen spinach (previously cooked), and kale for extra vitamins and minerals.
  • Cinnamon, cardamom, nutmeg, raw cocoa, and vanilla extract for extra flavor.

Now that you know all of the benefits ofdrinking smoothies for breakfast and how to make your blends healthier, it istime for the energizing smoothie recipes!

6 Energizing Sweet Smoothie Recipes

All of them produce two servings, and their prep time is five minutes or less. They are super easy to make, too: just throw everything in your blender and mix until smooth.

Just keep in mind that these recipes areonly simple bases – you can (and should) add whatever other ingredients youlike to balance the drinks and turn them into nutritious and filling breakfastblends!

1. Strawberry Banana Smoothie

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This classic strawberry banana smoothie ismy long-time favorite and perhaps one of the most versatile recipes on thislist. No matter what else I throw in the blender, it always tastes good!

Ingredients:

  • 2 cups of fresh strawberries, halved
  • 1 banana, quartered and frozen
  • 1/2 cup of Greek yogurt
  • 1/2 cup of milk

Tips:

  • Greek yogurt is thick andcreamy, but you can use plain yogurt in this recipe as well.
  • If the smoothie comes out toothick, add more milk. If it is too thin, add more fruit or a little bit of ice.
  • Strawberry banana smoothiecalories: about 270 kcals per serving.

2. Strawberry Blueberry Banana Smoothie

Energize Your Day With These 6 Recharging Smoothie Recipes | The Healthy Cuisine (3)

Another classic summer smoothie that tastesbest when made with fresh ingredients. Freeze some of the fruits ahead of timeto give the drink a frosty chill.

Ingredients:

  • 1 cup of fresh strawberries, halved
  • 1/2 cup of blueberries, fresh or frozen
  • 1 small frozen banana, sliced
  • 1 cup of vanilla yogurt (or plain)
  • 1/2 cup of milk

Tips:

  • Start by adding just half ofthe milk, then adjust to get the consistency you like.
  • Strawberry blueberry bananasmoothie calories: about 210 kcals per serving.

3. Blueberry Smoothie Without Yogurt

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This blueberry smoothie without yogurt is agreat option if you can’t or don’t want to have dairy in your diet. Itsubstitutes yogurt for coconut milk, which gives the smoothie a floral, nuttyflavor!

Ingredients:

  • 2 cups of fresh blueberries
  • 1 cup of coconut milk
  • 1/2 to 1 frozen banana to add extra thickness

Tips:

  • If you don’t like the flavor ofcoconut, you can use soy, cashew, or almond milk to make a dairy-like blueberrysmoothie.
  • Or you can simply add otherfruits like frozen peaches or pineapple for a more exotic yet thick blend. Mixwith water to lower the sugar content.
  • Blueberry smoothie with coconutmilk calories: about 250 kcals per serving.

4. Strawberry Banana Apple Smoothie

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Strawberries are my favorite smoothieingredient! When they are in season, I use them fresh, other times, frozenfruits work just fine. This recipe adds an apple to the otherwise classicstrawberry banana smoothie.

Ingredients:

  • 1 cup of strawberries, fresh or frozen
  • 1 banana, sliced and frozen
  • 1 apple, cored and peeled
  • 1/2 – 1 cup of milk
  • 1 cup of Greek yogurt

Tips:

  • If you use all frozen fruit, you probably have to add more milk, or your smoothie will come out too thick. Start by adding 1/2 cup of milk at first and then add more if needed to get the desired consistency.
  • Strawberry banana applesmoothie calories: about 330 kcals per serving.

5. Strawberry Banana Peach Smoothie

Energize Your Day With These 6 Recharging Smoothie Recipes | The Healthy Cuisine (6)

Yet another simple but delicious smoothiewith a strawberry base. This one has a bit more exotic taste due to the tangy peaches.

Ingredients:

  • 1 cup of frozen strawberries
  • 1 banana
  • 1 peach
  • 1 cup of milk

Tips:

  • Start by adding half of themilk, then check for consistency and adjust as needed.
  • If you want a more liquid smoothie,let your strawberries thaw before blending or use fresh strawberries instead.
  • Add a dash of vanilla extract anda pinch of cinnamon for extra flavor.
  • Strawberry banana peachsmoothie calories: about 230 kcals per serving.

6. Banana Peach Smoothie

Energize Your Day With These 6 Recharging Smoothie Recipes | The Healthy Cuisine (7)

This yummy banana peach smoothie is a greatsummer drink if you’re looking for something tangy and sweet. The recipe usesfresh fruits, but you can freeze them for a few hours to get a nice frostytexture.

Ingredients:

  • 1 banana
  • 1 medium peach, pitted, sliced
  • 1 cup of Greek yogurt (or plain)
  • 1/4 cup of orange juice

Tips:

  • Frozen bananas and peaches add more texture and thicken the smoothie.
  • If you use fresh fruit, add acouple of ice cubes to chill the smoothie and make it a little bit thicker.
  • Orange juice adds a tangyflavor, but you can skip it if you want to lower the smoothie’s sugar content.
  • Banana peach smoothie calories:about 240 kcals per serving.

Final Tips

Use milk alternatives to make your smoothiesdairy-free/vegan

Soy, cashew, and almond milk all tastegreat in these smoothie recipes. Coconut milk is also a good option, but don’tadd any other fats when using it.

Use a mix of frozen and fresh fruit

Using all frozen fruit will most likelygive your smoothie a super thick texture. I prefer freezing bananas and usingother ingredients fresh.

Don’t add (too much) ice

If you use frozen ingredients, then theyshould be enough to keep your drink cold without watering it down. If you onlyuse fresh fruits, you can add a couple of ice cubes, but keep in mind ice willmake your smoothie watery pretty quickly.

Get a good blender

Now that you are all ready to start drinking fresh smoothies every day make sure your quiet blender is also up to the task. Don’t be scared to invest in a good smoothie blender – you’re more likely to use it!

Wrapping It Up

Smoothies are a great breakfast option asthey are full of essential vitamins, minerals, and antioxidants. And if you addmacronutrients like proteins and fats, they can even replace meals on busysummer mornings.

These six smoothie recipes are all family-friendly– just play with different ingredients to boost their nutritional content and flavor.

Now I would like to hear from you.What are some of your favorite smoothie recipes?

Energize Your Day With These 6 Recharging Smoothie Recipes | The Healthy Cuisine (2024)

FAQs

What is the healthiest thing to put in a smoothie? ›

Healthy Choices for Fruit Smoothie Recipes

Here are some to try: Raspberries, blueberries and strawberries ― fresh or frozen ― are packed with vitamins and fiber, and add appealing color and flavor. Bananas contain potassium and a fiber called inulin that helps you feel full and satisfied.

What to put in smoothies for weight loss? ›

Healthy smoothies for weight loss should include a variety of fruits and vegetables to support the body's essential nutrient needs. They should also include protein-rich ingredients, such as nuts, seeds, and dairy or dairy alternative products, to help a person stay fuller for longer.

What should I put in my smoothies for energy? ›

Consider pumpkin, hemp, flax, chia, and other super seeds as well as walnuts or almonds as an added source of nutrients. Mixing in a little protein powder like the Berry Power Protein Smoothie is another fantastic way to soup up your stamina. Energy-boosting smoothies are a simple way to get more protein in your diet.

Is it okay to drink a smoothie for breakfast every day? ›

Once you find the right balance and taste, that smoothie can be a good thing. "It's really fine to have a smoothie every day. It can be a convenient meal replacement as long as you're making sure that it really is replacing the meal. Not too few calories, but not too many calories," says Fye.

What should you not mix in a smoothie? ›

6 Ingredients Nutritionists Never Put In Their Smoothies
  1. Sweetener. tobik/shutterstock. If there's fruit in your smoothie, no further sweetener is required. ...
  2. Flavored yogurt. meaofoto/shutterstock. ...
  3. Juice. alenkadr/shutterstock. ...
  4. Protein powder. obak/shutterstock. ...
  5. Dried fruit. katharina scharle/shutterstock.
Jan 25, 2017

What is the best liquid to put in a smoothie? ›

This can be milk, or a dairy-free alternative such as soya or almond milk, natural or flavoured yogurt, fruit juice, or for a tropical flavoured smoothie, low-fat coconut milk or coconut water. It's important to add the liquid to your blender before adding the fruit, as this will prevent the blade from getting damaged.

What is the #1 fat burning fruit? ›

1. Apples. Thanks to their low-caloric value and high-fibre content, apples are sweet juicy fruits that are perfect for weight loss. Apples are a prime source of dietary fibre, polyphenols and carotenoids, and other vital nutrients.

What not to put in a smoothie for weight loss? ›

7 Ingredients You Should Never Add to Your Weight Loss Smoothie
  1. Fruit Juice. Arguably the most common mistake people make when preparing smoothies is adding fruit juice. ...
  2. Flavored Yogurt. ...
  3. Highly Processed Protein Powders. ...
  4. Milk. ...
  5. Super Sweet Fruits. ...
  6. Added Sweeteners. ...
  7. Too Many Healthy Fats.

Will 2 smoothies a day help you lose weight? ›

Conclusion. If you're looking to boost your health and lose weight, adding a smoothie or two to your daily routine is a great way to do so. Not only are they packed with nutrients, but they can also help you feel fuller - longer, and give you more energy.

What is the most important ingredient in a smoothie? ›

Adding protein helps make your smoothie more satisfying. Protein helps fill you up, and there are plenty of ways to add it to your smoothie without using protein powder. If you do want to add protein powder, choose one without a lot of extra ingredients and no added sugars or sweeteners.

What is the best protein to put in a smoothie? ›

Check out nine ways to add protein to a smoothie with whole foods:
  • Kefir. ...
  • Hemp seeds. ...
  • Chia seeds. ...
  • Flax seeds. ...
  • Nut butter. ...
  • Cow's milk. ...
  • Plant milk. Can't handle dairy? ...
  • Silken tofu. Tofu is a source of plant-based protein and soft tofu blends up smoothly.

Do you put ice in a smoothie? ›

Typically you would add ice to a smoothie, but if your fruit is pre-frozen, it is unnecessary to use ice. Adding fruit juice is a good option, but remember to be aware of the sugar content of any fruit juice you are adding to your smoothie.

Is a frozen fruit smoothie healthy? ›

Yes, Frozen Smoothies Are Healthy!

Overall, drinking smoothies will increase your consumption of fruits and vegetables. This increase in consumption provides a diverse array of essential vitamins, minerals, fiber, and antioxidants. so it's a big Yes, homemade frozen smoothies are healthy – go on, get blending!

Is banana in a smoothie healthy? ›

He also said bananas remain a great fruit to be eaten or consumed in smoothies. For those who want to consume smoothies with bananas, or other high PPO activity fruits and vegetables such as beet greens, the suggestion is to not combine them with flavanol-rich fruits such as berries, grapes and cocoa.

Is McDonald's smoothie healthy? ›

So, while McDonald's fruit smoothies definitely aren't the worst thing for you, there are definitely better alternatives with fewer additives if you're looking for a quick, healthy smoothie on the go.

What is the healthiest powder to add to a smoothie? ›

20 Best Superfood Powders to Add to Your Smoothie: At a glance
  • Maca powder.
  • Camu camu powder.
  • Lucuma powder.
  • Flaxseed powder.
  • Wheatgrass powder.
  • Hemp powder.
  • Cacao powder.
  • Spirulina powder.

What can make a smoothie unhealthy? ›

Here's the problem: Too much sugar (sweetened fruit juice, sugary frozen yogurt, dollops of honey, all those bananas) and too much fat (that frozen yogurt again).

Are smoothies better with milk or yogurt? ›

Milk vs.

Both have protein that helps keep you feeling full and energized. It's like having two awesome friends – each with their own strengths! So, whether you go for milk or yogurt in your smoothie, you're making a tasty and nutritious choice.

Are fruit smoothies good for weight loss? ›

Meal Replacement Shakes/Smoothies

Research has found that in outpatient medically-monitored programs, meal replacements in liquid form, such as protein-fruit-vegetable shakes, are beneficial for weight loss. They are quick and simple and may replace a true junk food breakfast.

References

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