Few things beat the summer heat like a refreshing smoothie. Smoothies are also a great way to get fresh fruits into your diet, and kids tend to like them, too. Here are some ideas for a frosty, healthy summer treat.
The following recipes are enough for approximately two smoothies. You can increase or decrease the ingredients to vary the amount and the taste. Smoothies are very forgiving - if you don't have some of the ingredients listed below, you can leave them out or try something comparable (soy milk instead of almond milk, for instance, or vanilla yogurt instead of plain). Leftover smoothies can be frozen in ice cube trays (use them in your next smoothie) or Popsicle molds.
1. Chocolate Strawberry Smoothie
In a blender, combine:
* 5 medium-sized, frozen strawberries
* 1 frozen, sliced or chunked banana
* 2 ice cubes
* 1 cup sweetened vanilla almond milk
* 1 heaping tablespoon unsweetened cocoa powder (you can substitute carob powder if you like)
Blend on high speed until thick and creamy. Add more almond milk if it's too thick.
2. Summer Breakfast Smoothie
This smoothie contains protein in the form of peanut butter, and it also contains chia seeds. These little seeds are reported to help you feel fuller longer, as they form a thick gel in liquid. They also add a nutritional boost.
In a blender, combine:
* 2 frozen, sliced/chunked bananas
* 1/4 cup unsweetened, natural peanut butter
* 4 ice cubes
* 1 tablespoon flax meal
* 1 tablespoon wheat germ
* 1 tablespoon chia seeds (optional)
* 1 tablespoon unsweetened cocoa powder (optional)
* 1/4 cup plain yogurt
* 2 teaspoons raw honey
* 1 cup milk (if using sweetened nut milk, leave out the honey)
If your blender has an "ice crushing" feature, use that to break up the frozen ingredients. Then blend on high speed until smooth. Add more milk if necessary.
3. Berry and Tea Smoothie
Leftovers of this one are especially good frozen into Popsicles.
In a blender, combine:
* 1 to 2 cups of various frozen berries, such as blueberries, strawberries, raspberries, or blackberries
* 1/2 to 1 cup of fruit-flavored herbal tea or unsweetened apple juice
* 1/4 teaspoon Stevia extract, or to taste
Blend until smooth, using the ice-crushing feature if you have it. Taste before adding the Stevia, and remember that 1/4 teaspoon of Stevia extract is approximately as sweet as two teaspoons of white sugar.
4. Melon Smoothie
Before making this one, chunk up fresh watermelon, honeydew, cantaloupe, and/or melons of your choice. Freeze the chunks on a wax paper-covered cookie sheet, then place the frozen chunks in plastic zip-top bags.
In a blender, combine:
* About 2 cups of various frozen melon chunks
* 1/2 cup orange juice, orange-pineapple juice, or pear juice
* 1 teaspoon fresh lime juice
* Sweeten to taste with raw honey, sugar, agave nectar, or a sweetener of your choice (you may not need to use any sweetening at all)
Blend until thick and smooth, once again using the ice-crushing feature if your blender has it. Add more juice as necessary.
