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  • Writer's pictureSara
    • Aug 1
    • 3 min read

Smoothies for Summer!


10 smoothies to try
10 smoothies to try

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Summer is THE time for smoothies! When the weather is warm (dare I say hot), our bodies crave cooling foods. When the weather is cold, a smoothie just makes us colder, and can even create chills. We don't assimilate the nutrients as well, and may feel unsatisfied. But, warmer months are just the opposite. Our bodies want hydration through food and we become efficient at taking in the benefits of a cold frothy smoothie, packed full of nutrients, while keeping us satiated for longer. A smoothie, aka protein shake, is a great way to get a nice dose of protein, along with several of our daily fruits and vegetables. The fiber from the ingredients is broken down into a delicious treat, but remains intact and available to our bodies as opposed to juices, where the fiber is removed. The fact that we crave these treats in Summer, but not in Winter is what is called intuitive eating.


I use plant-based protein from Sun Warrior, Warrior Blend Vanilla, in every one of my smoothies. One scoop adds 17 grams of protein from several plant sources, along with a touch of stevia, making added sugars unnecessary to sweeten these smoothies. Adding protein really helps make these shakes creamy and turns them into a "meal." I've had those sleepy mornings where I make a smoothie on auto-pilot, but forget the protein and something just doesn't seem "right" about them. They are icier, thinner, and frankly don't taste complete. Try Sun Warrior, or your own favorite protein.


Other staples of a good smoothie:


  • Chia seeds - these little powerhouses weigh heavy in Omega-3 fatty acids (the good fat), plus they gel up and thicken the smoothie to become milkshake-like.

  • Ice - I use lots of it to get that nice frozen milkshake-style quality. Use less if lots of your produce is already frozen.

  • A good high-speed blender, like a Vitamix. This is critical for a smooth texture, and to properly blend thick ingredients, unless you like chewing your smoothies. Trust me, I've used the cheap blenders at vacation rentals and I end up chewing ice and being left with lots of blueberry skins stuck in my teeth.


Be smoothie-ready:


  • Buy berries and other produce when in season, at Farmer's Markets, or at U-pick farms, wash then freeze in batches in gallon sized freezer bags. My family lives near a blueberry farm and when it opens to the public each summer, they pick nearly 100 pounds of blueberries to freeze and enjoy throughout the year. I will also buy and freeze pineapple, mango, melons when they are in season. Cut and freeze, and you'll always be ready to try a new flavor of smoothie. Of course, you can buy frozen fruit throughout the year from the grocery store, but I find there is nothing as tasty as the fruit you buy locally when it is at its peak, and it will keep its full flavor when you freeze it yourself.

  • Spinach (or other greens) -- I buy baby spinach in clamshells at the grocery story each week because it lasts several days in the refrigerator and is always ready to go. It's prewashed, so all I need to do is grab a handful to throw in the blender before adding fruit. You can also use kale if you prefer, but I find spinach is low-FODMAP, neutral taste, and I can check one off toward my 9 produce items each day.


The recipes:



I am always adding new smoothies, so check back often for new additions to the list:



Come back soon to see even more!! And let me know in the comments if you have a favorite not listed here and I'll get to work on it!


~Sara






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