Cool off and chill out with delicious nutrition. 

Are you hoping to lose some weight and feel more confident this summer? Humid days have you feeling foggy-headed? Want a go-to summertime wellness snack? Bring on the smoothies…

Smoothies aren’t just a refreshing treat in summer – they can be a simple and powerful way to pack in extra vitamins and nutrients and live healthier. 

Here are four of our favorite summertime smoothies for whole-body health. Simply add ingredients to the blender, blend until smooth, and enjoy! 

Better-For-You Chocolate “Ice Cream” Smoothie

A towering ice cream cone is a quintessential summertime treat. But all that milk and sugar isn’t so great for the body. Thankfully, there’s a healthier way to enjoy the sweet, creamy taste and texture of a beach day ice cream with better-for-you ingredients. 

• Avocado
  In this recipe, avocado puts the “cream” in “ice cream” smoothie. Avocados are packed with omega-3 fatty acids which support healthy digestion, brain function, heart health, and more. They also contain potassium, folate, and fiber.  
• Cocoa Powder
  Cocoa powder gives a rich, chocolatey flavor without the added sugar of regular chocolate. Plus, it is packed with antioxidants and anti-inflammatory compounds. Cocoa powder has been shown to reduce the risk of heart disease, diabetes, and cancer.  
• Banana
  Along with the avocado, frozen bananas bring a smooth creaminess to this ice cream smoothie. Bananas are known for being high in potassium, a mineral needed to manage blood pressure and muscle and nerve health. They also help manage blood sugar, support healthy digestion, and ease muscle soreness and pain – especially after a long summer hike or swim. 

Recipe

• ½ cup unsweetened vanilla almond milk
• 1 frozen banana
• ½ ripe avocado
• 3 tablespoons unsweetened cocoa powder
• Maple syrup to taste
• Optional healthy toppings: crushed almonds, pistachios, sliced strawberries, coconut flakes.

Slim & Trim Smoothie

While many people strive for a “bikini body” by the time summer vacation hits, going on fad diets to quickly lose a few pounds isn’t a sustainable way to stay slim.

Instead, try incorporating more fresh, whole foods into your diet that support your body’s natural metabolism and fat-burning abilities. This slimming smoothie combines delicious summer fruits and veggies that keep you full and satisfied and help support healthy weight loss. 

• Pineapple
  Pineapple is packed with water and fiber, which help keep you feeling full longer and prevent frequent snacking. Pineapple is also rich in bromelain, an enzyme that enhances digestion promotes weight loss, and reduces bloating. Manganese is also present in pineapple and helps enhance fat metabolism.  
• Frozen cauliflower
  Cauliflower is a low-calorie veggie that offers many beneficial vitamins and minerals. By adding frozen cauliflower instead of ice, you “beef up” this smoothie with extra fiber but few extra calories.  
• Matcha
  Green tea (including matcha) is an antioxidant superfood and one of the best things to enjoy if you’re trying to lose weight. Matcha is rich in green tea catechins which have been shown to increase metabolism, burn belly fat, and promote natural weight loss. 

Recipe

• 1 cup diced pineapple (fresh or frozen)
• 1 cup frozen cauliflower
• 1 cup baby spinach 
• ½ squeezed lime
• 1 teaspoon matcha powder 
• 1 scoop protein powder of choice (optional)
• ¼ – ½ cup plant-based milk of choice

Brain-Power Smoothie

The dog days of summer are on their way. While it would be nice to sit back and relax while the summer heat swelters around you, most of us have things to do and people to see! When summer heat makes it hard to concentrate, give your brain a focus boost with this brain-power smoothie. 

• Blueberry
  Berries of all kinds are packed with antioxidants and vitamins that support whole-body health. Blueberries in particular have been shown to support brain health with their rich source of anthocyanins. These compounds improve blood flow to the brain to enhance attention and focus. Blueberries also help increase BDNF (brain-derived neurotrophic factor), which protects brain cells and encourages the growth of new neurons.  
• Avocado & Chia Seeds
  Both avocado and chia seeds give us one essential ingredient needed for good brain health: omega-3 fatty acids. Omega-3s are building blocks for brain cells and encourage higher blood flow to the brain. This results in better cognitive performance and sharper memory.  
• Lion’s Mane Mushroom Powder
  Researchers are learning more about medicinal mushrooms and how they can support our health every day. One particular mushroom, lion’s mane, has been shown to significantly improve brain function and protect against diseases like Alzheimer’s. The best part is that mushroom powders blend seamlessly into smoothies! 

Recipe

• 1 cup fresh or frozen blueberries
• 1/2 avocado
• 1 frozen banana
• 1 scoop of lion’s mane mushroom powder
• 1 tablespoon chia seeds
• ¼ – ½ cup pomegranate juice 
• Handful of ice

Cool as a Cucumber Smoothie

As summer heats up, so do our bodies. That’s why it’s common to notice more inflammatory issues like excessive sweating, skin irritations, headaches, and more. This excess heat can also make us feel more irritable, angsty, and have trouble sleeping. Not for long! Cool down and support your body’s natural state of balance with this cooling, anti-inflammatory smoothie.

• Cucumber
  Cucumbers are known for being naturally cooling. But did you know that they contain powerful anti-inflammatory compounds, too? Cucumbers are also extremely hydrating and help replenish those lost fluids from the summer heat.  
• Ground flaxseeds
  Ground flaxseeds contain high amounts of omega-3 fatty acids and lignans. These healthy fats are like dietary anti-inflammatories that help reduce heat and damage from inflammation in the body.  
• Turmeric
  Turmeric (and its main compound, curcumin) is a well-known antioxidant and anti-inflammatory. It has been used for thousands of years in traditional medical systems like Chinese medicine and Ayurveda for its powerful natural healing properties. In summer, turmeric can help us improve blood flow, reduce inflammation, clear the skin, and ease aching joints

Recipe

• 1 cup chopped cucumber 
• 1 cup baby spinach
• 1 frozen banana
• 1 teaspoon turmeric 
• 1 tablespoon ground flax seeds
• ½ cup apple juice
• Handful of ice

 

Ready to make this your healthiest summer yet? Moringa Natural Health Center can help. With more health tips and a wellness plan tailored to your needs, you’ll be ready to live your best in any season. 

Request an appointment to start your summer wellness plan today! 

Much love, 

Dr. Lena Fernandez