“Mom, can you make me a smoothie?” is a common question in my house. Within the last couple of years, my littles have really grown to love them. So much so, we collectively burned out the motor of my single-serve bullet and had to upgrade our machinery. Oops.
While smoothies make for a somewhat loud morning, it’s hard to complain when they are such a great (and quick) source of fruits, vegetables, and protein for picky eaters. In fact, I “hide” vegetables in the kids’ smoothies regularly, which makes me feel really sly and awesome. Small wins, amiright?
Read below for 7 tips on making smoothies, and 7 smoothie recipes combining summer fruits with a few mocktail-inspired creations.
7 Tips for Stunning Smoothies
It’s possible to mess up a smoothie. I have, many times. But the beauty of smoothies is mistakes are likely salvageable! Here are a few tips for adjusting recipes as needed and setting yourself up for a smooth meal prep experience.
- To begin: add liquids first if using a standard top-load blender. If using a single-serve blender with a “MAX fill line” like the nutribullet, add liquids last. Blend each recipe for 45-60 seconds.
- To save time: use frozen fruits and vegetables. I say this as often as I can, to anyone who will listen. Frozen fruits and vegetables maintain their nutritional value, you don’t have to race against their biological rot clock to enjoy them, and the prep work is nonexistent!
- To make it frostier: add 2-3 ice cubes. If using primarily fresh rather than frozen ingredients, add 2-3 ice cubes to your smoothie to frost it up. If using a lot of frozen ingredients, ice likely isn’t necessary.
- To pack in the nutrients for picky eaters: hide things! Spinach, cauliflower, and zucchini are three of the most versatile veggies to blend with nearly any recipe – their flavor is easily masked. (Spinach, especially, you can really cram in there.) Ground flaxseed and hemp hearts are high in omega-3s and fiber. Protein and other supplement powders are great to mix in. Before adding any specialty supplements, please verify it’s safe to combine them with the other ingredients.
- To sweeten it up: add natural sugar. If the recipe tastes a bit too tart, blend in two dates, or honey, agave nectar, or maple syrup to sweeten it up. If using a flavored protein powder, check the label for added sweetener.
- To make it thicker/creamier without affecting taste: add about 1/2 cup of bananas, cauliflower, rolled oats, or yogurt.
- To save it for later: refrigerate. Smoothies don’t make great leftovers but can last about a day in the refrigerator. If chia seeds are in the recipe, it’ll require a spoon to eat.
7 Summer Smoothie Recipes
These recipes contain three of summer’s greatest elements: fruit, frozen drinks, and cold coffees.
Each recipe makes one serving. Add all ingredients in the order listed (depending on your equipment) and blend for 45-60 seconds.
And if you’re looking at these pictures thinking Lady, are you drinking those out of barware glasses?! Yes, yes I am. A fun glass is everything.
Simply Summer Flavors
Summer makes me think of three fruits in particular: melons, berries, and peaches. They are at their most delicious during the hot months, and these three recipes maximize all that fruity goodness.
Peanut Butter & Jelly
It really does taste like one!
1 cup milk
1/2 cup mixed berries
1/2 cup plain Greek yogurt
2 Tbsp. peanut butter
Peach-Vanilla
1 cup coconut water
1 cup peach slices (I must insist on fresh peaches, versus frozen)
1/2 frozen banana
1 scoop vanilla protein powder
What a Melon
1/2 cup milk
3 cups watermelon (seedless or seeds removed)
1/2 cup frozen strawberries
1/2 cup vanilla Greek yogurt
Mocktail-Inspired Protein Smoothies
Blended beverages like piña coladas, daiquiris, and margaritas are ultra-refreshing year-round, but especially in the summer. While these smoothies aren’t mixed with alcohol, they do have a protein boost and a hidden vegetable!
The key ingredient in these is fresh lime juice.
I’m going to say that one more time for emphasis: The key ingredient in these is fresh lime juice.
It really makes the flavors sing. I like using this citrus juicer because it collects the juice in a lovely jar.
Proteiña Colada
3/4 cup canned light coconut milk
1/2 cup water or milk
1 scoop vanilla protein powder
1/2 cup frozen cauliflower
1-1/2 cup frozen pineapple
*Lime juice to taste*
Blend the first 5 ingredients, pour, and squeeze fresh lime juice on top.
Berry-Mint Daiquiri
1 cup milk
1 scoop vanilla protein powder
1/2 cup cauliflower
1 cup strawberries
1 Tbsp. lime juice
3-4 fresh mint leaves
Mint trick: Preserve leftover mint leaves by blending with a little water and freezing into cubes. The cubes will be ready to use next time your recipe calls for fresh mint.
Key-Lime Margarit-ish
1 cup milk
2 T fresh lime juice
2 T orange juice
1 scoop vanilla protein powder
1/2 cup frozen cauliflower
1/2 frozen banana
1/2 tsp. lime zest
For the Frappé Fans
I saved this smoothie for last because it is liquid gold. It has caffeine, it has protein, it has omega-3s, it has cruciferous vegetables. Through trial and error, built brick by brick, I present to you, the Mocha Frapp coffee smoothie.
Mocha Frapp
1 cup milk
1/2 cup strong coffee, cold*
1/2 cup frozen cauliflower (or 1/2 frozen banana, depending on my mood)
3-4 frozen cherries
1 scoop chocolate protein powder
1 Tbsp. ground flaxseed
1/2 Tbsp. almond butter
Optional: cold foam topping (pictured)
*Coffee will need to be cold or cooled, not hot. If you cannot make coffee in advance, store-bought cold brew is a great timesaver. You can also use a serving of espresso powder or instant coffee in place of liquid coffee, just increase your milk as needed.
Which recipe do you think you’ll try first? Or share your favorite smoothie recipe in the comments.
