Your Ultimate Summer Smoothie Guide

Smoothies are a quick and delicious way to boost your fruit and vegetable intake.  These thick, cold, and creamy creations also make for a refreshing breakfast in the warmer summer months.  With countless recipes available, it can be intimidating to know where to start.  Should you add protein? How much fruit? Which liquid should I choose?  Follow the tips below to build your very own summer smoothie.

Grocery List for Smoothie Success

1. Start With Fruit

   • • Add 1-2 servings into the blender.  Opt for frozen fruit (no sugar added) to create more thickness.  Fresh works great, too, especially if you need to eat up some in the refrigerator before it goes bad.

2. Next Toss In Leafy Greens

   • • Spinach, baby kale, or power greens work best.  Toss in at least 2 cups to count as 1 vegetable serving.  Using fresh greens instead of frozen allows for easier blending and a more mild taste.  

3. Add A Protein

   • • Protein helps to create the fullness factor in a smoothie.  There are many options including protein powder, collagen peptides, Greek yogurt, cow’s milk, soy milk, or other plant-based dairy alternatives. 

4. Liquid Is Last

   • • Use water, milk, or milk alternatives until you reach desired thickness.  Typically, you need about 12oz of liquid total.  Make sure to read the labels if you’re avoiding added sugars.

Check out one of our favorite summer smoothies below!

Summer Citrus Green Smoothie (247 calories):

Ingredients:

• • ½ cup frozen blueberries
  • ½ medium banana (peel and freeze the other half for next time)
  • juice of ½ lemon
  • 2 cups fresh spinach
  • ¾ cup (6oz) unsweetened almond milk
  • ½ cup (4oz) plain Greek yogurt

Instructions:

• • Add the frozen blueberries and banana into the blender (if you use fresh berries, make sure to add a few ice cubes to make the smoothie cold).
  • Toss in the fresh spinach
  • Next pour in the lemon juice, unsweetened almond milk, and Greek yogurt
  • Whirr in the blender until the contents appear smooth, starting at a slower speed and working your way up to high speed.
  • Pour into your favorite glass, and sip away
  • Feel invincible, tackle many summer chores (garage cleaning anyone?)

There’s no right or wrong way to blend a smoothie creation, but combining protein, fruit, and vegetables ensures your drink is both delicious and filling.  The Lose It! app has a tool for building recipes so if you find yourself making the same smoothie over and over again then feel free to make it into a recipe for easier logging.

Edited by: Anna Smith, MS RDN, LDN