Summer is here and with it the time when you gratefully accept any opportunity for refreshment. The best time, for fruity smoothies! In this blog post we present you five refreshing summer smoothies for hot days, which are not only delicious, but also packed with nutrients to provide your body with energy. Whether for breakfast, as a snack between meals or as a light meal, these smoothies are always a good choice! Plus, we clarify what makes smoothies so healthy, where hidden calorie bombs lurk, and how to avoid them. Watch out, here we go with our wild mix!
Are Smoothies Really Healthy?
Smoothies are great for breakfast, or a quick snack. Packed with fruits and vegetables, you think you’re doing yourself and your body, with a healthy meal, something good. But are smoothies really as healthy as you think?
Fruits and vegetables are very healthy and should be on the menu every day. Still, a glass of smoothie can contain more sugar than a glass of Coke. The fructose in fruit is the hidden calorie bomb here. Especially smoothies, whose basis consists of bananas, come to higher sugar and calorie values, because the banana contains a lot of fructose. For this reason, unfortunately, homemade is not necessarily healthier here. Many commercially offered smoothie drinks have no added sugar and come solely through the natural fructose to high values.
At home, however, you have the choice of what ends up in your summer smoothies and can ensure a balanced mix of fruits and vegetables. Below, we’ve recapped what to look for when making a balanced smoothie and why fruit drinks are still healthy.
To consider with smoothies:
- Additives: some commercial smoothies may contain high amounts of added sugar, artificial flavors or preservatives. It’s important to check the ingredient list.
- Portion Size: If you drink too large of a portion, smoothies can be high in calories. Pay attention to the serving size and use them as a supplement to your diet, not as a substitute for meals.
- Wholesomeness: A healthy smoothie should contain a balanced mix of fruits, vegetables, proteins (e.g., yogurt or milk) and healthy fats (e.g., nuts or avocado).
- Homemade options: Making your own smoothies gives you full control over ingredients. You can use fresh, unprocessed foods and better control the sugar and calorie content.
- Nutritional needs: Also consider your individual nutritional needs. People with certain health concerns, like diabetes, may want to watch the sugar content in smoothies.
What makes them so healthy:
Thanks to lots of fruits and vegetables, smoothies contain a whole lot of healthy and important ingredients. What they are and what you do for your body, read here.
- Vitamins and minerals: Fresh fruits and vegetables used in smoothies are rich in important vitamins and minerals. These nutrients are crucial for the health and well-being of the body.
- Fiber: When you use the peel and pulp in smoothies, you also get fiber. Fiber is important for healthy digestion and can help stabilize blood sugar levels.
- Antioxidants: many fruits and vegetables contain antioxidants that can help reduce cell damage from free radicals. This can reduce the risk of chronic diseases such as cancer and heart disease.
- Hydration: smoothies, especially those that contain lots of water fruits like watermelon or cucumber, can help keep the body hydrated and maintain hydration.
- Flexibility: Smoothies offer a great way to combine different ingredients into one meal. They can be customized according to taste and nutritional needs.
Overall, smoothies are a great way to take in a variety of nutrients, especially if you have trouble getting enough fruits and vegetables into your diet. When prepared carefully, they can be a healthy option. However, it is important to be aware of the ingredients and adjust them to your needs. Despite everything, homemade meals are always healthier than store-bought ones, and if bananas are all you have in the house, that’s okay sometimes.
Drink feeling
The perfect summer smoothie on a hot day is not only about the right mix of ingredients, but also about the presentation. The colorful fruit drink is even more fun when served in a beautifully shaped glass. You might even have a little fruit or vegetable decoration pinned to the rim of the glass for them to nibble on the side. But what’s really crucial to the perfect smoothie moment is the right straw. And yes, a smoothie needs to be drunk with a straw, hopefully that’s obvious.
Here, we clearly rely on our favorite glass straws. Not only are they beautiful and environmentally friendly, but they also offer health benefits. Unlike plastic straws or disposable alternatives, glass straws are free of harmful chemicals like BPA and don’t absorb flavors or odors. In addition, glass straws are easy to clean, dishwasher safe and offer long-lasting reusability. Our glass straws made of smooth soda glass offer a unique mouthfeel and are suitable for cocktail and long drink glasses, thanks to different lengths. Drink your summer smoothies in style and with a clear conscience by opting for the sustainable alternative.
Summer Smoothie Recipes
Now that we’ve been talking about our summer smoothies for hot days for so long, it’s probably time to finally share our fruity refreshing recipes with you. We’ve put together a colorful selection of our favorite summer smoothies that you can customize to suit your personal preferences. We hope you have fun mixing and enjoying them!
1. Strawberry Pineapple Smoothie
Ingredients:
- 1 cup fresh strawberries, washed and hulled
- 1/2 cup fresh pineapple chunks
- 1 banana
- 1/2 cup Greek yogurt
- 1/2 cup coconut water
- Ice cubes as needed
Directions: Place all ingredients in a blender and blend until smooth and creamy. If needed, you can add ice cubes to make the smoothie even more refreshing. Pour the strawberry pineapple smoothie into a glass and garnish with a few fresh strawberries or pineapple chunks. This smoothie is rich in vitamin C and antioxidants and will put you right in the tropical summer mood!
2. Cucumber Mint Melon Smoothie
Ingredients:
- 1/2 medium cucumber, peeled and cut into chunks
- 1 cup watermelon pieces
- 1 cup honeydew melon pieces
- Juice of one lime
- A few fresh mint leaves
- 1/2 cup coconut water
- Ice cubes as needed
Instructions: Place all ingredients in blender and blend until smoothie reaches a smooth consistency. Add ice cubes if desired and blend again to achieve a semi-frozen consistency. Pour the cucumber-mint-melon smoothie into a glass and garnish with a few mint leaves. This refreshing smoothie is perfect for hot summer days and gives you an uplifting combination of juicy melon and refreshing cucumber.
3. Mango Coconut Lassi
Ingredients:
- 1 ripe mango
- 1/2 cup coconut milk
- 1/2 cup Greek yogurt
- 1 tablespoon honey (optional, depending on desired sweetness)
- A pinch of ground cardamom
- Ice cubes as needed
Instructions: add the mango, coconut milk, Greek yogurt, honey (if using), and cardamom to the blender and blend until you have a creamy smoothie. If you prefer a firmer consistency, you can add ice cubes and blend again. Pour the mango coconut lassi into a glass, garnish with a thin slice of mango and some shredded coconut. This exotic summer blends the flavor of sweet mango with the creamy tang of coconut milk for a delicious combination.
4. Green Avocado Smoothie
Ingredients:
- 1 ripe avocado
- 1 handful of fresh spinach
- 1/2 cup fresh pineapple chunks
- juice of one lime
- 1 cup coconut water
- A few leaves of fresh mint
- Ice cubes as needed
Instructions: put all the ingredients in the blender and blend until the smoothie reaches an even consistency. If you prefer a cooler version, you can add ice cubes and blend again. Pour the green avocado smoothie into a glass and garnish with some mint leaves. This creamy and refreshing smoothie is rich in healthy fats from the avocado and full of vital nutrients thanks to the spinach and pineapple.
5. Berry Mix Smoothie
Ingredients:
- 1 cup mixed berries (strawberries, blueberries, raspberries)
- 1 ripe banana
- 1/2 cup Greek yogurt
- 1/2 cup almond milk
- 1 tablespoon honey (optional, depending on desired sweetness)
- Ice cubes as needed
Instructions: add the mixed berries, banana, Greek yogurt and almond milk to the blender and blend until the smoothie reaches a smooth consistency. If you like it sweeter, add honey and blend again. Add ice cubes if needed and blend again to chill the smoothie. Pour the berry mix smoothie into a glass and garnish with some fresh berries. This colorful smoothie is packed with antioxidants and is a delicious way to get your fill of vitamins and minerals.
Note: For vegan smoothies, dairy can be omitted, or substituted with alternatives.
Cheers to the summer!
These 5 refreshing summer smoothies for hot days are not only delicious, but also healthy and full of nutrients. Whether you prefer the exotic combination of mango and coconut milk or opt for the green avocado smoothie, these drinks are a fantastic way to enjoy the variety of fruits and vegetables while refreshing yourself on hot days. Try different variations and let us know which one is your favorite smoothie. Let yourself enjoy the summer!
