June 21st, 2023 is National Smoothie Day. It’s no coincidence that this day coincides with the summer equinox.
With the arrival of summer comes warm temperatures, long days, and the perfect climate for sipping cool, nutritious smoothies.
Many of us drink smoothies regularly at this time of year. Whether you’re a smoothie connoisseur or curious about making more homemade smoothies, it’s worth remembering what makes these drinks so versatile and nourishing.
Variety
As a dietitian, one of my favorite features of smoothies is that they’re endlessly versatile. Here are some of the ways in which you can keep your smoothie routine fresh:
Experiment with different fruits
Frozen banana, mango, pineapple, berries, cherries, açaí, and dragonfruit: these are only some of the different types of fruit that you can use to prepare smoothies at home.
Each fruit has its own unique nutritional profile, with different antioxidants, vitamins, and minerals. The more types of fruits you include in your smoothie routine, the greater your chances of maximizing the nutrition that you invite into your diet.
I especially love using Sambazon Açaí Packs and Sambazon Red Dragon Frozen Fruit Cubes in my smoothies. These fruits are especially rich in antioxidants, which may assist our bodies in fighting processes that accelerate aging.
In addition, açaí berries have a healthful profile of essential fatty acids—Omegas 6, 3, and 9—that are associated with cognitive and cardiac health.
Açaí and dragonfruit can add creamy texture, along with a wealth of nutrition, to smoothies.
Try different liquid bases
You can vary the flavor and consistency of your smoothies by using different liquids for blending.
Plant milks, such as almond, cashew, coconut, or soy, can create a creamy texture in smoothies.
Coconut water offers a sweet, refreshing flavor, along with naturally occurring electrolytes that can assist with hydration status in the warmer months.
Get creative with add-ins
In the smoothie recipes I’m sharing today, you’ll notice the addition of chia seed, hemp hearts, avocado, and vanilla bean. I use these components to add healthy fat and flavor, respectively.
There are many other options available for enriching the taste and nutritional value of homemade smoothies. Experiment with different nuts, nut or seed butters, and spices.
Add-ins with healthful fat, such as nuts or seeds, will help to ensure that your smoothie is especially satiating. Spices create a tapestry of flavor.
Tips for creating a perfect smoothie
Once you’ve settled on the ingredients you’d like to use in your smoothie, it’s time to get blending.
I’ve found that smoothies blend more smoothly when ingredients are layered from heavier to lighter. Here’s the order in which I recommend adding smoothie ingredients to your blender:
- Base liquid (plant milk, coconut water, plain water, etc.)
- Add-ins (nuts, seeds, nut butters, avocados, spices, etc)
- Fruit (frozen is best)
Adding liquid first and fruit last eases blending. The liquid will blend immediately, facilitating blending for the entire smoothie, and the heaviness of the fruit will help to push it down and ensure that it blends entirely.
Three smoothies to savor this summer
As you embark on your own summer of homemade smoothies, here are three recipes to help inspire you!
The dragonfruit smoothie is a tropical kiss: brightly colored dragonfruit cubes, pineapple or mango, and a mix of coconut milk and water are ever-so-slightly reminiscent of a pina colada.
My Vanilla Berry Açaí smoothie highlights the deep berry and chocolate notes of açaí, with vanilla for sweet and elegant notes. Raw nuts and plant milk contribute creaminess.
Finally, the bright and pure flavor of Sambazon Pure Unsweetened Açaí Packs is enlivened with the sweet notes of ripe mango and dark, sweet cherries in my Mango Cherry Açaí Smoothie.
This smoothie is especially rich in naturally occurring electrolytes, thanks to a coconut water base, and it has creamy texture—along with healthful, monounsaturated fatty acids—from avocado.
I hope you’ll find something to love in these three colorful combinations. Happy summer sipping!
Tropical Dragonfruit Smoothie
Makes 4 servings
1 ½ cups SAMBAZON Red Dragon Frozen Fruit Cubes
2 cups frozen pineapple or mango chunks
1 cup frozen banana pieces (1 banana, peeled, sliced crosswise, and frozen)
1 teaspoon chia seeds
1 3/4 cups light, canned coconut milk
½ cup coconut water
Small handful ice
Place all ingredients into a high powered blender. Blend for 2 minutes, or until smooth. Add any additional liquid as needed to achieve a desired consistency. Enjoy.
Vanilla Berry Açaí Smoothie
Makes 4 servings
3 SAMBAZON Original Blend Açaí Packs
2 cups mixed frozen berries
1 1/2 cups frozen banana pieces (1 ½ bananas, peeled, sliced crosswise, and frozen)
Seeds of 1 vanilla bean (substitute ½ teaspoon vanilla powder or 1 ½ teaspoons pure vanilla extract)
2 tablespoons raw cashew nuts or shelled hemp seeds (hemp hearts)
2 1/4 cups unsweetened almond or cashew milk
Small handful ice
Place all ingredients into a high powered blender. Blend for 2 minutes, or until smooth. Add any additional liquid as needed to achieve a desired consistency. Enjoy.
Mango Cherry Açaí Smoothie
Makes 4 servings
2 SAMBAZON Pure Unsweetened Açaí Packs
1 cup frozen, dark sweet cherries
2 cups frozen mango chunks
½ small avocado, frozen
2 1/4 cups coconut water
Small handful ice
Place all ingredients into a high powered blender. Blend for 2 minutes, or until smooth. Add any additional liquid as needed to achieve a desired consistency. Enjoy.