Smoothies are so refreshing in the summer heat! They are a great way to start your day, replace a meal or even enjoy as a snack.

A healthy smoothie has a liquid base and is packed with produce, flavor and protein.

All About that Base

Liquid bases in a smoothie could be water, milk, milk alternatives like almond, coconut, or soy milks and even juices. Be careful with juices. Although they add flavor, they also add more sugar and carbohydrates to your smoothie as well.

Add Fruit & Veggies

Smoothies are a great way to sneak in more fruits and vegetables. To make your smoothie feel more like a treat, try using frozen fruit to improve the texture and satisfaction. The texture will be thicker and more enjoyable. You can incorporate frozen berries or other frozen fruit. Try pre-freezing a banana for a smoother texture. Frozen watermelon can also make a great summer slush with one ingredient.

You can even try adding frozen vegetables like kale or spinach, cucumber and celery. These are often included in green smoothies. You can also use frozen cauliflower rice as a liquid base to thicken up your smoothie and sneak in veggies. The produce opportunities in smoothies are endless!

Turn up the Flavor

Enhance the flavor of your smoothie with ginger, cinnamon and other spices. Choose sweeteners such as honey or sugar substitute like Stevia. Add nutrient enhancers like ground flaxseed or chia seed to boost fiber and omega 3s. Cocoa or nut butters can also add nutrients, antioxidants and flavor!

Boost Protein

Protein is important, especially if your smoothie is replacing a meal, to keep you fuller longer. Good protein sources in smoothies include Greek yogurt, cottage cheese and protein powders. When using a protein powder supplement, look for one that provides 100-150 calories, 20-30 grams of protein and less than 5 grams of sugar per standard serving. Protein should be the first ingredient and the shorter the ingredient list, the better.

Try this tropical summer smoothie recipe!

GREENa colada

1 cup of spinach
½ frozen banana
1 cup pineapple 
1 cup coconut milk 
1 scoop of vanilla protein powder (optional)

Blend until smooth and enjoy!

Nutrition: 200-350 calories, 45g carbohydrate, 10g fiber, 20-30g protein (depending on protein powder used)