5 Smoothie Recipes For Summer

Did you know that your body spends about 80 percent of its energy digesting what you put into it? By using the blender to purée ingredients, energy normally used in the digestion process can be channeled toward the body’s other needs, such as dealing with an injury or disease prevention.

All five of these smoothies take only five minutes to prepare. Just place all the ingredients in a blender and process until smooth, using water to thin to desired consistency.

Chocolate Maca Antioxidant Smoothie

Chocolate is a good thing. Raw cocoa powder adds a punch of vitamins, enzymes and minerals. Maca root powder has a nutty, caramel flavor and is said to treat stress, anemia, lack of libido, stress, fertility issues and memory loss.

Ingredients
1 cup unsweetened almond milk
1 ripe banana plus 8 ice cubes (or one frozen banana)
1 T cocoa powder (raw if possible)
1 tsp vanilla extract
1 tsp maca powder (can be purchased at health food stores)
1 T ground flaxseed
Pinch of sea salt
2 T raw agave nectar

Orange-Vanilla “Creamsicle” Recovery Smoothie

Oranges contain vitamin C, which helps decrease inflammation. Lucuma powder, which has a smooth and creamy flavor, helps in healing, tissue regeneration, skin aging and inflammation reduction. Marrying orange and vanilla gives this smoothie a tasty balance of flavors.

Ingredients
8 oz milk or milk substitute
4 oz orange juice (freshly squeezed if possible)
1 tsp orange zest (grate rind of orange with grater or microplane)
½ tsp vanilla extract
1 tsp lucuma powder (can be purchased at health food stores)
1 scoop vanilla protein powder (I recommend the Vega Vanilla Recovery Protein Powder, which has 26 grams of protein per serving)
6 ice cubes
Pinch of sea salt
1-2 T agave nectar
2 tsp chia seeds (optional)

RELATED – Multisport Menu: Chia Seeds

Tropical Green Smoothie

Pineapple is loaded with the enzyme bromelain, which decreases inflammation.  Coconut oil, which adds a lovely creaminess and taste to your smoothie, is full of medium chain triglycerides, which raise your thermal temperature and can be quickly processed by your body for energy. Finally, a handful or two of spinach or kale in any smoothie will increase its nutritional profile by adding calcium, chlorophyll and vitamin K.

Ingredients
½ cup diced frozen pineapple
½ cup diced frozen mango
1-2 T coconut oil
1 ripe banana
1-2 handfuls of spinach
½ cup coconut milk
1-2 T raw agave nectar
1 T ground flax or chia seed

RELATED – Eat Right: Enjoy Fruits Year-Round

Purple Berry Smoothie

This is the most basic of smoothies—make it for breakfast or lunch, or tote to work for a midday snack.

Ingredients
1 cup berries (any combination of strawberries, raspberries, blackberries, red grapes or blueberries)
1 ripe banana plus 8 ice cubes (or one frozen banana)
1 cup almond, hemp, rice or coconut milk
1-2 T agave nectar
1 T ground flaxseed
1 handful of spinach (optional)

RELATED: Three Berry-Flavored Energy Gels

Pumpkin-Bee Pollen Smoothie

Pumpkins contain a huge dose of vitamin A, and bee pollen is a complete food that alkalizes your body, builds muscle, aids in exercise recovery and is even said to be an aphrodisiac.

Ingredients
1/4 cup organic canned pumpkin
1 ripe banana
1 cup hemp or almond milk
1-2 T raw honey (or raw agave nectar) to sweeten
1 T ground flaxseed
1 tsp pumpkin pie spice
1 tsp vanilla extract
Pinch of sea salt

RELATED – Soup: Pumpkin Bisque With Roasted Pesto Veggies

Why You Should Drink More Smoothies

„- You can mix and match ingredients and incorporate many whole foods such as fruit, flaxseeds, chia seeds, hemp seeds, protein and greens into a smoothie.
– Smoothies use less of the body’s energy for digestion because ingredients are broken down by a blender.
– They can be made creamy and delicious by adding nut butters, seeds, nuts, coconut oil or avocado, which will also give your diet a boost of healthy fats.
– Smoothies are a good use for frozen fruit, which is “flash frozen,” meaning that the fruit is frozen as soon as it is picked so that it retains its nutrients.
– You can easily get in your omega-3s. A tablespoon of ground flax, chia or hemp seeds added to a smoothie is a simple way to get a dose of omega-3 fatty acids, protein and fiber.

RELATED – Eat Right: Six Smart Snacks

San Diego triathlete Leslie Myers is the chef-owner of Foodsense, Now! and runs Juice Nation, an organic juice and smoothie bar.

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