It’s the “dog days of summer”, as they say…and depending on where you live, the outside temperatures can be extreme.
Our bodies are designed to flow with the seasons. This means you often crave warmer foods in the winter, and cooler foods in the summer.
Smoothies are a great way to cool off while taking in some extra fruits and veggies. Their cool, icy nature helps keep the heat at bay. They’re also great if you’re in a hurry, or need something on the go.
If you’re looking for a quick, refreshing snack that fits into your busy schedule, these vegan, dairy-free recipes are sure to please!
Why Dairy Free?
Most of us in the United States grew up drinking milk and eating foods like cheese, yogurt, and ice cream. It’s an easy source of protein and calcium, but is it the best? Harvard nutrition scientist Vasanti Malik (1) weighs in, “dairy isn’t necessary in the diet for optimal health…”
Dairy has actually been shown to be very inflammatory. It’s high in saturated fat, and has been linked to diabetes, Alzheimer’s, and certain cancers. It contains an enzyme-substrate called lactose, which is hard to digest as people get older. This often causes stomach upset, bloat, and even diarrhea.
In this article, we’ll explore a few fruit, veggie, and hearty smoothie recipes –perfect for whatever the day brings, and whatever you need to keep you going!
You’ll notice some additional ingredients that can be added or left out, depending on your preference. And of course, smoothies are only made possible with the help of a powerful blender, so make sure yours is in working order. Each smoothie recipe yields two servings.
1. Mango Superfood Smoothie
Let’s face it, it’s tough to get your daily veggies in. But what if you could sneak them into a delicious smoothie? Well, you can! Inspired by the Mindful Avocado (2), we gave this recipe a tweak that will give your body an extra nutritional boost. This recipe also does not have banana in it – bonus if you’re not a banana fan.
What you’ll need:
- 3 cups spinach
- ½ cup kale
- 1 can of coconut water
- 1 mango (fresh or frozen)
- 1 avocado (fresh or frozen)
- 2 scoops of vegan protein powder (vanilla works best, but feel free to use whichever brand you like)
- 4 KaraMD Pure Nature Superfoods capsules - opened (optional)
Place everything into the blender and combine until smooth. If you like thick smoothies, you can use frozen mangos, spinach, or avocado. If you prefer a thinner consistency, you can add more coconut water.
Benefits of Pure Nature Superfoods: Save yourself the hassle of grabbing a little bit of this and a little scoop of that. Open four of these babies and you’ll be good to go!
2. Peanut Butter Banana Smoothie
A personal favorite, this smoothie can be a healthy and hearty meal replacement. It works great as a post-workout smoothie, too. Need something to stick to your ribs ‘til dinner? Here you are. Get ready to relish this thick and scrumptious recipe.
Note: This is a higher-calorie smoothie, so keep that in mind if your fitness goals require fewer calories.
What you’ll need:
- 1 banana
- 2 tbsp of peanut butter (or almond butter)
- 1-2 tsp honey (can adjust to taste)
- 2-3 ice cubes
- 1 cup nut or oat milk
- 1 scoop KaraMD GutBio Align Powder
- Dash of cinnamon (optional but definitely better with)
Add all ingredients to the blender and combine until smooth. It's best enjoyed right away.
Benefits of cinnamon: Did you know cinnamon helps to regulate blood sugar, reduces inflammation, and has antibacterial and anti-fungal properties (3)?
3. Strawberry Orange Pineapple Smoothie
Want a vacation but can’t seem to get away? This smoothie is a tropical paradise in your mouth. Loaded with vitamin C, this recipe not only tastes amazing, but it helps fight off the harmful effects of the harsh summer sun.
What you’ll need:
- 1 cup freshly chopped pineapple
- 1 orange
- 6-7 small strawberries, stems removed
- 1 cup nut or oat milk
- 1 scoop Revive Reds Powder
- 2-3 ice cubes
- Chia seeds (optional)
Place ingredients in the blender and combine until smooth. Enjoy!
Benefits of chia seeds: Chia seeds offer additional fiber and protein, as well as antioxidants and good fats.
Smoothies are a healthy, delightful way to stay on track with your health goals. They’re great for a quick snack or can even pass as a meal replacement (provided they have some sort of protein in them). And don’t be afraid to experiment with different fruits, veggies, and spices either... who knows, you may end up creating the next hit health treat!
What are some of your favorite smoothie recipes? Let us know in the comments below.
References & Disclaimers
(1) https://www.health.harvard.edu/blog/dairy-health-food-or-health-risk-2019012515849
(2) https://mindfulavocado.com/green-mango-superfood-smoothie/
✝✝This noted statement is based on independent research and is not necessarily the opinion of the author