One of the things we absolutely LOVE about summer is the abundance of delicious fresh produce! Whether homegrown, purchased from a road side stand, or obtained through our local co-op, a vast array of delicious flavors are available, and prices are affordable! One of the easiest ways to consume an abundance of summer fruits and vegetables is to transform them into satisfying sips of summer with these four incredible summer smoothie recipes. Throw these ingredients into your blender and discover what we’re talking about!
1. Blueberry Peach Smoothie
This recipe incorporates fresh fruit, calcium, and a healthy serving of protein in one glass, and may be a quick meal time substitute for eating on-the-go when sitting at the table is not an option. Since, according to the Environmental Working Group, peaches are currently ranked “number one” on their list of most highly contaminated fruits and vegetables, we highly recommend using pesticide-free organic peaches.
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3/4 cup fresh organic blueberries
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1 small peach, roughly chopped
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1/2 cup almond milk
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1 tablespoon ground flax seeds
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1 to 2 tablespoons local honey or pure cane sugar, to taste
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3 ounces ice cubes
2. Creamy Cantaloupe Apricot Smoothie
Cantaloupes are one of the most popular melons sold in the United States. While they can be locally grown in many of our southern regions, Texas, Arizona, and California are some of our biggest producers. Cantaloupe makes a creamy base for any smoothie, but the mild flavor of this melon blends especially well with apricots. In the rare event that cantaloupe is not readily available, honeydew melon may be used interchangeably in this recipe. This smoothie may be finished with a sprinkle of cinnamon or allspice to taste.
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3/4 cups cantaloupe, cubed
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2 small apricots, pitted and chopped
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1 medium banana, peeled
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1 cup fresh baby spinach
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4 ounces low-fat milk
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2 ounces greek yogurt
Read More: 3 Amazing Healthy Holiday Smoothie Recipes You Have to Try
3. Watermelon Chia Smoothie
The second most popular melon sold in the United States is the watermelon. Most people associate this juicy fruit with Fourth of July backyard barbecues, and seed spitting contests. Its health benefits, however, are many, and we propose that this fun-loving melon deserves more credit than it normally receives. Watermelon is a good source of thiamin, riboflavin, niacin, vitamin B-6, folate, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, choline, and ounce for ounce, contains more lycopene than tomatoes. The chia seeds in this recipe are high in antioxidants and very low in calories and provide an abundance of nutrients, protein, and fiber.
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1 cup watermelon, cut in one inch cubes
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1/2 cup plain or vanilla yogurt
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2 tablespoons chia seeds
4. Tomato and Carrot Smoothie
Seeking a more savory sip? Then our Tomato and Carrot Smoothie is for you! Rich in lycopene and other cancer-fighting elements, tomatoes are recommended for heart health, bone health, and have been shown to help lower cholesterol and triglycerides. Homegrown tomatoes are abundant in the South this time of year, and if you find an excess of them on your kitchen counter, it’s time to put them to good use! While most tomato recipes require cooking, why heat your kitchen on an already sweltering summer day? Give the following ingredients a whirl in your blender, and if desired, garnish with a dollop of sour cream.
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2 medium-sized carrots, cut into 1 inch cubes and frozen
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3 medium tomatoes, quartered and frozen
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pinch of salt
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1/2 stalk of celery, cut into 1 inch cubes
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1 tablespoon fresh lemon juice
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freshly ground black pepper to taste
One of the best things about smoothie recipes is their versatility. Don’t have lemon juice? Try substituting lime instead! Have an abundance of organic strawberries but no blueberries on hand? Switch them out in equal amounts!
All of the recipes above make one good-sized serving, and can easily be double or tripled if needed. Of course, if you are short on time, don’t own a blender, or just need a reason to stop by, you may wish to check out our smoothies at Tidal Creek’s Co-op Cafe! We pride ourselves in using fresh, local ingredients to ensure you are served a satisfying sip, no matter the season.