On a hot summer day, I always crave a cold drink to cool down. When I see the “summer special drinks” section at dessert shops and restaurants, I immediately lose all resistance! However, many of these drinks, while delicious and refreshing, and even Instagram-worthy with their exquisite presentation, are extremely high in sugar content. It’s easy to fall into the trap of gaining weight unintentionally! In reality, there are many healthy options to enjoy delicious summer drinks. For example, a refreshing fruit and vegetable smoothie is a great choice! Making a smoothie is simple and quick – just prepare all the ingredients and blend them together. It’s perfect for busy individuals or those with limited cooking skills. By choosing the right ingredients, you can enjoy the antioxidant benefits, promote detoxification, and even aid in weight loss!
1. Mixed Berry Smoothie
Strawberries, blueberries, acai berries, cranberries, and other berries have always been popular with girls, whether eaten alone or used as ingredients in desserts and drinks. Berries are known for their high antioxidant properties, rich in vitamin C and anthocyanins, which can provide whitening and antioxidant effects, improve constipation, and help with detoxification. Strawberries can inhibit the formation of dark spots, blueberries help protect eyesight, cranberries promote beauty, and also help prevent urinary tract infections and cystitis. As for acai berries, this superfood is considered the “healthiest fruit,” with its anthocyanins content being 5 times that of blueberries, and 3 times more vitamin C than lemons, along with a high amount of dietary fiber, promoting smooth bowel movements and detoxification, improving dry skin, and helping to relieve stress!
Making a mixed berry smoothie is quite simple, just freeze your favorite berries, add yogurt, and blend. The sour and sweet taste is full of summer vibes! You can also add bananas for a smoother texture and a bit of sweetness. Some people also add superfood chia seeds for fiber and satiety, as well as a small amount of crushed nuts, granola, and cereal flakes to make the texture richer!
Ingredients: Strawberries, blueberries, acai berries, cranberries, etc. (1 cup), plain Greek yogurt (1/2 cup), banana (1/2), chia seeds (a small amount), crushed nuts (a small amount), granola (a small amount)
2. Dragon Fruit + Banana Smoothie
When it comes to fruits that promote bowel movements and detoxification, “dragon fruit” is definitely at the top of the list! It contains vitamins, plant-based albumin, water-soluble dietary fiber, and rich pectin, which can whiten the skin, moisturize the intestines, protect the stomach wall, lower blood sugar and cholesterol. In addition, with a high content of anthocyanins, it effectively eliminates free radicals in the body, and dragon fruit also contains more iron than other fruits! Furthermore, dragon fruit is a high-fiber and low-calorie fruit, with only 60 calories per 100 grams of dragon fruit, making it a boon for those looking to lose weight!
Bananas are high in potassium, low in sodium, and have a low glycemic index. They help relieve constipation and stabilize blood sugar, while also boosting immunity and reducing the risk of cardiovascular disease. The vitamins B2, B6, and C in bananas have skin whitening effects, and their potassium and magnesium content can help eliminate fatigue. Research even suggests that bananas can improve brain function and prevent depression! Blend frozen bananas with dragon fruit to make a smoothie with a smoother texture and richer nutrients!
Ingredients: half a dragon fruit, 1 banana, half a cup of plain yogurt, a small amount of honey
3. Spinach + Pear Smoothie
If you are not afraid of the “grassy taste”, you can try a vegetable-based Smoothie, such as this “Spinach Pear Smoothie” recommended by the famous coach Harley Pasternak! Its main ingredient spinach contains carotene, iron, vitamin B6, folic acid, potassium, etc., which can boost metabolism and immunity, promote intestinal peristalsis, and help with bowel movements; ripe pears can provide moisturizing effects and bring a fresh and sweet taste to the Smoothie!
Ingredients: Spinach leaves (2 cups), peeled ripe pear (1 piece), green or red grapes (15 pieces), plain yogurt (3/4 cup), avocado (2 tablespoons), lime juice (1 tablespoon)
4. Kale and Avocado Smoothie
The combination of kale and avocado, two superfoods, can also bring a fresh and healthy smoothie! Kale belongs to the cruciferous plant family, it contains rich calcium, iron, carotene, folic acid, and vitamins A, C, K, etc., which helps protect vision and enhance immunity. It also contains a large amount of fiber, which can promote intestinal peristalsis and clear toxins. Additionally, it contains cancer-fighting compounds called glucosinolates, which help reduce the risk of breast cancer.
Avocado is a superfood that effectively reduces swelling, rich in vitamins to combat free radicals, providing antioxidant benefits and delaying aging. With unsaturated fatty acids, it helps skin stay hydrated and elastic, making smoothies smoother, especially when paired with kale for a fresh sensation!
Ingredients: kale (a few leaves), avocado (half), banana (half), milk (1/2 to 3/4 cup)
圖片來源：Pinterest, Google, Instagram
