There isn’t a better time of year to enjoy smoothies. The variety of fresh fruits available in the summer allows you to get creative and break away from the usual banana-frozen-berry recipe. Using the right combination of summer fruits as they come into season – berries, peaches, pears, apricots or melons will turn out a delicious smoothie that beats the summer heat and packs a big nutritional punch without a sugar overload.
Unlike fruit juice, smoothies made from whole fruit are good sources of fiber. Consider that one cup of raspberries has 8 grams of fiber, one-third of a day’s worth for women and one-quarter of a day’s worth for men. Even one medium pear delivers 5.5. grams of fibre
Fruit smoothies deliver plenty of vitamins, minerals, antioxidants and anti-inflammatory phytochemicals. Peaches, apricots and nectarines are exceptional sources of beta-carotene, an antioxidant linked to heart health. Strawberries, raspberries and blueberries are packed with anti-cancer phytochemicals along with B vitamins and vitamin C.
Melons are nutritious smoothie additions, too and they’re low in calories and natural sugar. Cantaloupe is an excellent source of vitamin C as well as potassium (it’s right up there with bananas), a mineral that helps regulate blood pressure.
Watermelon is 92% water, making it a great choice for a smoothie focused on hydration. It is also a rich source of citrulline, an amino acid that may improve exercise & performance. Plus, it boasts antioxidants, including vitamin C, carotenoids, lycopene, and cucurbitacin E.
Sipping on a smoothie hydrates your body, but it’s not just from the water or (nut) milk they’re often made with. Fruits (and vegetables) contain large amounts of water in proportion to their weight. This rehydration smoothie recipe is a very refreshing tropical mix of coconut water and watermelon to quench your thirst on a hot summer day.
- 1 cup watermelon chunks
- ½ cup coconut water
- 1½ tsp lime juice
- 4 mint leaves
- 6 ice cubes
- Combine all ingredients in a blender. Process until smooth.
- Serve immediately.