Summer is knocking on the door. Sun, warmth and trips are waiting ahead. However, along with all the pleasant things that occur, summer also comes with dehydration and heat exhaustion. Which is why it is important to consume foods that would replenish fluids and electrolytes that are lost through sweat.

Smoothies are one of the best refreshing beverages that are able to fulfill the needs of the body during hot season. “A well-made smoothie strikes a harmonious balance between flavor and nutrients, making it an ideal choice for those looking for a tasty and healthy treat,” says Lia Melnyk, a nutritionist with 8 years of experience.

Smoothies are an easy and convenient way to consume a variety of essential nutrients in one serving. By blending fruits and vegetables, one can get a concentrated dose of vitamins, minerals, and antioxidants that improve your overall health. “For example, a smoothie made with spinach, berries, and almond milk can be high in vitamin C, fiber, and iron, supporting immune function and boosting energy levels,” says Melnyk.

One of the most exciting aspects of smoothies is their versatility. With countless combinations of ingredients, flavors, and textures, the possibilities are endless. “Whether you prefer a refreshing tropical blend with pineapple and coconut or a vibrant green smoothie with kale and avocado, you can tailor your smoothie to your taste preferences and dietary needs,” Melnyk asserts.

The fiber content in smoothies helps improve digestion and gastrointestinal health. Fruits and vegetables, especially when blended, contain both soluble and insoluble fiber, which helps regulate intestinal motility. Smoothies with ingredients such as bananas, chia seeds, and yogurt can contribute to a healthy digestive system and overall gut health.

Moreover, Melnyk states that for those looking to lose a few pounds or maintain a healthy weight, smoothies can be a valuable tool. When made with the right ingredients, smoothies can be low in calories, but provide you with the nutrients you need and keep you feeling full. “Incorporating protein-rich ingredients such as Greek yogurt or adding a scoop of protein powder can help curb cravings and make you feel full, making it easier to control your calorie intake,” she says.

For a smooth and lump-free smoothie, Melnyk recommends adding the ingredients to the blender in the correct order. Starting with a liquid base, then adding soft fruits or vegetables, protein sources, superfoods, and any additional flavors. Blending on low speed to break down the ingredients, gradually increasing the speed until you reach the desired consistency.

In order to help the organism to get some of the essential nutrients and improve the overall well-being, try the recipes below:

“Strawberry smoothie” 

Ingredients: 

• 1 cup of strawberries 
• 1 cup of yogurt 
• 1 cup of milk 

Pour strawberries into a blender bowl, add yogurt and blend until smooth, then add more milk and blend again.  

“Orange smoothie”

Ingredients: 

• Base liquid of your choice
• 2 oranges 
• 1 apple 
• 1 carrot 
• 1 tablespoon of flax seeds

Peel the carrots and apple, cut into small cubes and put in a blender, pour in the juice squeezed from the oranges, add one tablespoon of flax seeds and mix well. When serving, sprinkle the surface of the smoothie with some flax seeds. 

“The green smoothie”

Ingredients: 

• Base liquid of your choice
• 1 green apple 
• 1 cucumber 
• 0.5 avocado 
• 1 tablespoon of honey 
• a few sprigs of mint 
• a handful of ice 

Cut the apple, cucumber, and avocado into small pieces, place in a blender bowl, add mint, honey, and blend. Then add ice and blend again. 

You will be able to find more recipes by following the link below:

https://www.foodnetwork.com/recipes/photos/smoothie-recipes

Smoothies are good because they open up a wide scope for your imagination. The basis of a smoothie can be a variety of things such as kefir, natural yogurt, milk, vegetable and fruit juices, and green tea. If you haven’t found a suitable recipe for yourself or if you don’t have any of the necessary ingredients in the fridge, create your own recipes, adjusting them to your taste. Don’t be afraid to experiment!