Smoothie Season: Welcome Spring with These Refreshing Blends

As a person who is always in a hurry, breakfast preparing was always an issue for me. As well as the long time spent eating lunch and dinner. The perfect solution I found was in the form of fresh smoothies. Easy to prepare, hydrating, making me feel full, fast to consume. For me they are the perfect mixture for a well-balanced, hydrating, and nutritious meal I could prepare in 5 minutes and take away with me anytime. And spring is my favorite season to blend fresh fruits and vegetables into delicious smoothies. 

In this article I will try to walk you through the main benefits of smoothies, as well as some of my favorite smoothie recipes using fresh spring vegetables and fruits. 

Benefits of Fresh Smoothies

Nutritional and hydrating benefits 

I will not talk about the time gains to prepare them comparatively with a traditional dish, but about the health benefits. 

Fresh smoothies speed up fat burn. In spring you can enhance this benefit by adding some green vegetables or berries. 

They are also hydrating and helping you reach the target of 6-8 glasses of water per day. So much water to drink may seem like a daunting and impossible task to achieve if you are like me, always in a hurry and doing something else. Drinking water is the last thing on my mind. Fruits and vegetables are rich in water and a milk-based version of smoothie will also add a calcium boost. 

Dieting benefits

Smoothies can help you lose weight by staying fuller for longer. I have always struggled with weight loss because I am always hungry and craving something sweet. However, something as simple as an avocado smoothie in the morning can make me feel full at least for a couple of hours. The same effect is achieved with fresh spinach, Greek yogurt, whey protein, cottage cheese, nuts, and seeds. I should mention that in case you choose whey protein as a source of whey protein for your smoothie be careful about possible acne outbursts. 

Besides feeling fuller for longer, after drinking a smoothie, I also have a diminished craving for snacks and junk food. Spring is the perfect season to make a smoothie that lessens appetite after consuming it, as the best ingredient you can add for this benefit is spinach. 

Spinach, kale, celery, carrots, and berries are alkaline foods that are very good for improving digestion and reducing acid reflux. How many of these ingredients do you usually add to your meal when eating traditional dishes? 

And those are not all the benefits. Fresh smoothies can provide you with antioxidants, improve your immunity, better your sleep, give you a healthy glow, detox your body, balance hormones, decrease the risk for bone diseases, heart failure, and cancer.

Mental health benefits 

And I also want to highlight the mental health benefits. People usually feel happier and energetic after drinking smoothies because fruits and veggies make you feel good regardless of how you include them in your eating routine. Smoothies contain larger quantities of these ingredients. Also, folic acid present in almost all green vegetables commonly used in fresh smoothies is scientifically proven to help treat depression. 

Spring Fresh Smoothies Ideas

All smoothies are easy to prepare. Simply add all ingredients in a blender and puree. If you prefer a thinner consistency for your smoothie, add more milk or water. 

Green Kale Smoothie Recipe

This is a very good antioxidant and detoxing smoothie that I love preparing in spring, when fresh kale is found on the market. 

• 70 grams kale leaves
• ¾ cup of low-fat milk
• 1 banana
• 1/3 cup of low-fat Greek yogurt
• 1 tablespoon of peanut butter
• 2 tablespoons of honey / agave syrup / tahini (whichever sweetener you prefer) 

Vitamin C Smoothie

Vitamin C is perfect any time of the year for a boost in immunity, but I prefer using fresh ingredients in my smoothies and the strawberries in this one are only found fresh in spring. 

• ½ banana 
• 100 grams spinach 
• 120 grams strawberries
• 2 tablespoons rolled oats
• ¾ cup low-fat kefir
• 1/3 cup water

Sweet Cauliflower Smoothie

Cauliflower is a great source of protein, but I hate eating it as a side dish. However, in smoothies the taste changes due to the other components, and I love the overall mixture.

• 150 grams riced cauliflower
• 1 small banana
• 2 tablespoons peanut powder
• 2 tablespoons dark cocoa powder
• 1 cup low-fat milk 

Red Beet Smoothie

I love beet and I love raspberries. My grandma had both of them in the garden when I was little so I grew up with them. And most of all, I love the intense red color of this smoothie. 

• 150 grams cooked red beets
• 150 grams raspberries
• 1 date, pitted
• 1 cup coconut water

Cherry Chocolate Smoothie

Probably my favorite fruit is cherry, and my favorite flavor is the taste of chocolate. So, a mixture of those two is a perfect opportunity to satisfy my sugar cravings in a healthy way while still enjoying my favorite flavors. 

• 150 grams pitted cherries
• ½ cup cherry juice
• 1 cup 2% fat chocolate milk 

Spring layered smoothie

I love the look of a layered smoothie, even though I do not like double the work necessary to prepare them. However, a mixture of green smoothie based on vegetables and more acidic, with a layer of pink/red fruit smoothie is a perfect mixture for health. It provides the benefits of both smoothies in just one cup. 

For the green layer:

• 1 heart of romaine lettuce 
• 1 apple 
• 1 banana
• 2 dates, pitted
• 2 tablespoons parsley
• ½ cup orange juice
• 1 lime (juice only)

For the pink layer:

• 100 grams raspberry
• 50 grams rhubarb
• 1 banana
• 2 dates, pitted
• ½ cup low-fat Greek yogurt 
• ½ cup orange juice

Pineapple Avocado Smoothie

I love avocado because it makes me feel so full for many hours. So, I try to add it in my smoothies as often as possible. In this smoothie, it is the star, while the pineapple only enhances its taste.

• 30 grams pineapple
• 30 grams avocado
• 10 grams kale
• 120 ml oat milk
• 30 grams almond butter

Pina Colada Smoothie

This is my go-to smoothie in the warm days of late spring and summer. It is very refreshing, and it is a great source of proteins and fiber. When it is very warm outside, I tend to eat very little, and this smoothie provides me with hydration and necessary nutrients. 

• 110 grams pineapple
• 35 grams whey protein powder (vanilla flavor)
• 10 grams rolled oats
• 10 grams shredded coconut
• 140 grams ice cubes
• 40 ml coconut milk 

Green Energy Smoothie

This is my go-to smoothie when I am very tired, and I need an extra energy boost in the morning. I love its green color and taste. And I enjoy how energized I feel after drinking it. For me, it is more efficient than coffee or green tea. 

• 35 grams avocado
• 1 banana
• 100 grams spinach
• 1 cup oat milk
• 20 grams whey protein powder (vanilla flavor)

Strawberry Cheesecake Smoothie

Did I already mentioned that I love desserts? And cheese? This smoothie is my healthy pleasure to avoid indulging in cheesecakes or any other type of cakes. It is nutritious, balanced, and tastes amazing. It also reminds me of the cannoli taste, which I discovered while traveling to Palermo, Sicily. 

• ½ cup low-fat Greek yogurt
• ½ cup low -fat cottage cheese
• 1/3 cup oat milk
• 130 grams ice cubes
• 1 tablespoon maple syrup (or your favorite sweetener)
• 120 grams strawberries
• 2 tablespoons almond flour
• (optional) vanilla extract

Carrot Cake Smoothie

Carrots are a great source of vitamin A. I also love the taste of cinnamon as it reminds me of Christmas and childhood. And the taste of this smoothie is amazing and prevents sugar cravings for the rest of the day. 

• 190 grams carrot
• ½ banana
• 1 tablespoon ground cinnamon / nutmeg
• ½ tablespoon ground ginger
• ½ cup coconut milk 

Blueberry Smoothie

As a child, I was often going camping with my grandparents and picking up blackberries and blueberries. I loved eating them fresh. This smoothie keeps the taste of berries alive, while also adding some protein and fiber sources to make me feel full longer. 

• 1 cup blueberries
• ½ banana
• 25 grams rolled oats
• ½ tablespoon almond butter
• 1 cup oat milk 

Strawberry Cherry Smoothie

I love strawberries. And I love cherries. Every time I found any of these two fruits fresh on the market I overspend. It is difficult to find both fresh on the market at the same time because strawberries are common in the first half of spring, while cherries are found in late May – beginning of June. However, I always do my best to prepare this smoothie at least once per year with fresh ingredients, as the taste is amazing. And the chia seeds only enhance the taste and bring the flavors of the fruits to the surface.

• 1 cup water
• 1 orange
• 1 banana
• 1 tablespoon chia seeds / hemp seeds
• 1 cup strawberries
• 1 cup red cherries

Cucumber smoothie

This is a smoothie I prepare all over the year, but spring is the best season to do it because both spinach and cucumber are fresh and available in all markets. The avocado and spinach make it a great source of antioxidants, while the cucumber helps with the hydration. It is a green smoothie that can keep away any food cravings for at least a couple of hours. 

• 1 cup water
• 1 lemon (juice only)
• ½ avocado 
• 50 grams spinach
• 50 grams cucumber
• 2 dates, pitted
• 2 tablespoons hemp seeds (or chia seeds)
• ½ tablespoon ground ginger
• 100 grams ice cubes

Multiple fruit layered smoothie

This is the first layered smoothie I ever found on the internet, and I was intrigued about preparing it. It looks amazing and it is very instagramable. However, I prefer the taste of the one-layer smoothie with the same ingredients, instead of the layered one. It is a fresh and sweet smoothie based on fruits that you can always find fresh around Easter. This makes it a good detoxing breakfast after the heavy Easter day meals. 

• 100 grams ice cubes
• ½ cup low-fat oat milk 
• ½ cup water
• ½ cup pineapple
• ½ cup strawberries
• ½ cup blueberries

Are Fresh Spring Smoothies a Good Meal Option?

Time saving, nutritious, delicious, and healthy. These are just some of the benefits of a smoothie. Personally, I enjoy them deeply. I love their fresh taste, the extra hydration provided, the fact that I feel full for many hours, and the lack of sugar cravings. It is my dieting secret ingredient. 

And I especially love fresh smoothies in spring. With so many fresh vegetables and fruits available as the nature renews itself, imagination is the only limit when creating smoothie recipes. 

If you want more recipe ideas with fresh spring vegetables, besides smoothies, you can read this article.

Also an interesting read are the articles about how to clean spring your diet and how diet affects our skin.

What is your favorite smoothie? Please share it in the comments below. And don’t forget to subscribe for more surprises. 

Love, 

Cosmina 

Views: 27