Sip-worthy Summer Smoothies

When the heat from the sun’s rays is at its hottest, a cool, refreshing summertime smoothie can be just the thing to beat the heat. Smoothies are not only delicious but a nutritious addition to a healthy diet. With a wide array of fruits and veggies to choose from, each smoothie creation provides a variety of necessary vitamins and minerals which can nourish the body at a cellular level.

Onycha Bell, RDN, nutrition specialist, Northern Light Health, shares that smoothies can also be a great way to add helpful fiber to your diet. “An added benefit to choosing smoothies over other beverages, such as juice, is that smoothies are broken down in their whole form and will still contain a good source of fiber in the end, whereas with juice, much of the fiber content is lost during the juicing process. Fiber is an important part of a heart healthy diet, it promotes a healthy digestive tract, and can also aid in blood sugar control.” She reminds us however that fruits and vegetables do contain a natural source of sugar. So, rather than adding refined sugars or sweeteners into your drink, you can oftentimes rely on the produce you use in your smoothie for that sweet taste instead.

In addition, Onycha says it can be beneficial to incorporate other ingredients too, such as healthy fats and lean proteins. She shares, “For healthy fats, I like to include avocados or flaxseed oil in my smoothies and for a lean protein I might add in either a few tablespoons of low-fat, plain Greek yogurt or some unflavored, soft (silken) tofu.”

Finally, don’t forget to have fun! Smoothies are incredibly versatile. There are many recipes out there to try, but any recipe can be easily modified. Try adding different seasonal fruits and create new, enjoyable creations. However, if you are looking for help getting going, Onycha has provided some of her favorite recipes below.

Sunrise Super Smoothie

Prep: 5 mins       Total: 5 mins
Servings: 2 servings

  • 8–10 oz. unsweetened almond or coconut milk
  • 1 cup ice
  • 2 small carrots
  • 1 medium orange
  • 1/2 cup pineapple, fresh or frozen
  • 2 Tbsp. hemp hearts
  • 1 tsp. fresh ginger, minced (may substitute ¼ tsp. ground ginger)
  • ½ tsp. fresh turmeric, minced (may substitute ¼ tsp. ground turmeric)
  • 1–2 scoops protein powder of choice
  • Optional: 2-3 Tbsp. collagen peptides (omit for vegan ) or other protein powder of choice


  1. Place ingredients into blender and blend until smooth.


Dairy-Free Egg-Free Gluten-free Grain-Free Paleo Vegan Vegetarian
© The Real Food Dietitians

Serving Size: 1/2 of recipe; Calories: 240; Fat: 8 g; Sodium: 180 mg; Carbohydrate: 22 g; Fiber: 6 g; Sugar: 12 g; Protein: 20 g

By: Stacie Hassing, RDN, LD
Recipe By: The Real Food Dietitians
Find it online: Sunrise Super Smoothie - The Real Food Dietitians

Blue Banana Smoothie Recipe

Serving size: 1 smoothie
Serves: 1


  • 8 ounces milk (use your favorite type such as fat-free, low-fat, reduced-fat, almond, soy)                  
  • ½ cup frozen banana slices                                                                          
  • ½ cup frozen blueberries                                                                              

Optional Boosts (Choose 1 or More)      

  • 1 cup fresh baby spinach                                                               
  • ½ cup plain low-fat yogurt
  • ¼ cup oatmeal
  • 1 to 2 tablespoons ground flaxseeds
  • 1 tablespoon unsweetened cocoa powder
  • Honey, to taste
  • Cinnamon, to taste


Before you begin: Wash your hands.

  1. In a blender, puree ingredients until smooth. Serve immediately.


The frozen fruit gives the smoothie a thick texture. Add water if you want a thinner consistency or add ice if you want it even thicker.


Calories: 190; Total Fat: 1g; Saturated Fat: 0g; Cholesterol: 5mg; Sodium: 105mg; Total Carbohydrate: 38g; Dietary Fiber: 4g; Sugars: 27g; Protein: 10g

Contributors: Dawn Jackson Blatner, RDN, CSSD
Photo: Rebecca Clyde, MS, RDN, CD        
Recipe By: The Academy of Nutrition and Dietetics
Find it online: Blue Banana Smoothie Recipe (

Mango Raspberry Smoothie

Prep Time: 5 mins            Total Time: 5 mins
Servings: 1                          Yield: 1 cups

  • ½ cup water
  • ¼ medium avocado
  • 1 tablespoon lemon juice
  • ¾ cup frozen mango
  • ¼ cup frozen raspberries
  • 1 tablespoon agave (Optional)


  1. Add water, avocado, lemon juice, mango, raspberries and agave (if using) to a blender. Blend until smooth.


Diabetes-Friendly Nut-Free Dairy-Free Healthy Immunity Low-Sodium Low Added Sugar Soy-Free High-Fiber Heart-Healthy Vegan Vegetarian Egg-Free Gluten-Free Low-Calorie

Per serving: Serving Size 1 1/2 cups 188 calories; total fat 7g; saturated fat 1g; sodium 8mg; total carbohydrate 32g; dietary fiber 6g; total sugars 23g; protein 2g; vitamin c 52mg; calcium 35mg; iron 1mg; potassium 261mg

By Devon O'Brien
Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD
Tested by EatingWell Test Kitchen
Recipe By: EatingWell
Find it online: Mango Raspberry Smoothie (
Originally appeared: EatingWell Magazine, July / August 2020