Smoothies are a great crowd-pleaser for any picnic, or simply to enjoy as a quick but delicious way to get your 5-a-day this summer!
I’ve suggested 5 delightful smoothie combinations, which feature both in-season fruits and fruits which boost a range of health benefits. Refreshing, restricting air miles, and rejuvenating your health. What’s not to love?
June – Apricots, Blueberries, Cantaloupe melon, Cherries, Peaches, Strawberries, Watermelon
July – Same as June, plus Kiwis, Plums and Raspberries
August – Same as June and July
#1: P.A.S – Peach-Apricot-Strawberry
This first smoothie is a super sweet combination, perfect for picnics in the sun. 1 cup of strawberries contain 136% of an adult’s recommended daily allowance (RDA) of vitamin C. Vitamin C is an antioxidant which helps to lower blood pressure, and ensure a healthy immune system, which is brilliant for your bones! Peaches are rich in antioxidants and phytochemicals, which both have positive influence on the body, and are high in vitamins A and C, which make them a great moisturiser, enabling skin tissue to regenerate more quickly.
Apricots contain manganese, calcium, iron and phosphorous, which all aid healthy bone growth. The iron and copper found in apricots may also help contribute to forming haemoglobin in the body, and subsequently combating anaemia, as well as its consumption being linked to relieving fevers.
Find recipe here.
#2: Melumki – Kiwi-Watermelon-Plum
A refreshing BBQ concoction! Watermelon is about 92% water, making it one of the most hydrating fruits. It contains a party of positive pickings; including vitamins A, B6, and C, as well as antioxidants and amino acids, which contribute to optimal body function. Fat free and very low in sodium, 2 cups of watermelon contains 15-20mg of Lycopene, a powerful antioxidant that has even been shown to slow some types of cancer. Combine watermelon with kiwis, which are high in vitamins and antioxidants, and plums, which contain a very high fibre content, (extremely useful in aiding digestion). Hydrating, and uplifting, this smoothie would be a tempting post-workout beverage for any gym-goer, or those leading an active lifestyle.
Find recipe here.
#3: Fruit Cider – Strawberry-Kiwi-Cantaloupe
Your very own (non-alcoholic) Rekorderlig, with a tropical twist! 1 cup of strawberries contains over 13% of an adult’s R.D.A of fibre, aiding digestion, but only contains 43 calories. Kiwis include a large range of nutrients, while also being low in calories. Known for their serotonin content, kiwis also help aid sleep. Studies have also made links between kiwis and healthier skin; both tone and texture, while they may also help to prevent heart disease and reduce blood pressure.
#4: Berry Good For You! – Raspberry-Strawberry-Blueberry
Like it says on the tin, this smoothie is packed full of super antioxidants for a super you. 1 cup of strawberries is also equivalent to 21% of an adult’s R.D.A of Manganese. Manganese is a nutrient which acts as an antioxidant and an anti-inflammatory agent. Strawberries also contain potassium and magnesium, which contribute to bone health. Blueberries are also commonly known as a “superfood”, due to their medley of positive effects. They are rich in vitamins and soluble fibre, as well as phytochemicals, which may help reduce the risk of heart conditions in young women. As with strawberries, raspberries are high in vitamin C and antioxidants, which strengthen the immune system. Raspberries also contain manganese and fibre, and they are broken down into anthocyanins once inside the body, which help prevent infection. Lending a hand for both North and South, raspberries make wonderful face masks for reducing wrinkles, and keeping skin glowing, while some studies have linked raspberries to promoting feminine health, especially during pregnancy.
Find recipe here.
#5: Sun and Sea – Cantaloupe-Melon-Blueberry-Apricot/Peach
This smoothie is tempting treat for anyone, but particularly those who want to lower their calorie intake. Blueberries may help improve spatial and memory skills, such as recollection abilities, while studies have suggested that regular blueberry consumption helps reduce symptoms of depression. 1 peach only contains 35-50 calories, dependent on size, and no fat. They have also been linked to reductions in hair loss. Apricots are rich in fibre, and contain high levels of vitamin C – useful in the maintenance of cardiovascular health, while the potassium in apricots may help lower blood pressure. Cantaloupe melon is again approximately 90% water, and contains high levels of carotene (which give it its orange colour), and once consumed, this carotene becomes vitamin A or powerful antioxidants. Another useful smoothie for the “gym bunny”, cantaloupe melon contains potassium, which is an essential electrolyte mineral, helping the body to replace depleted electrolytes lost during exercise. Not only this, but 1 cup of cantaloupe melon is over 100% of an adult’s RDA of vitamin C, contains 1.5g of protein, and is a great source of fibre!
Why Not Add a Little Mint?
Mint grows wildly in the UK, which makes foraging for it easy! Alternatively, find it in a neighbour’s herb garden for a great garnish to your smoothie creation!
Every smoothie detailed in this article are combinations of flavours which we enjoy during the summer, but that is not to say that you can’t experiment with other fruit, such as (seasonal) cherries, or indeed any other fruit which you may have growing in your garden or allotment.
If you have any suggestions for yummy smoothie recipes which use only seasonal produce, we’d love to know! Tweet us your pics at @revival_collect!