5 healthy smoothies for a great summer breakfast

May 10, 2024

5 minutes

Healthy Eating

Diets and meal planning

For generations, breakfast has been heralded as the most important meal of the day, a claim often argued by experts. Whether it's the most important meal may be disputed, but it's a well-established fact that a healthy breakfast can help power us through our most productive and busy days.

Few of us can resist a hot breakfast on a fall or winter day, but summer days require our energy, too. It can be tempting to rush out to enjoy summer days without stopping for breakfast. However, staying nourished and hydrated in summertime is crucial. Loaded with nutrients and bursts of flavor, healthy smoothies are the ideal compromise you need for a quick meal that's also good for you.

Benefits of starting the day with a nutritious breakfast

A healthy breakfast does much more than "break your fast." A nutritious breakfast will give you and your family members the energy you all need to have your most productive and enjoyable days. Here are some of the benefits of eating a healthy breakfast:

• Increased brain power: Children who eat a healthy breakfast before school are shown to perform better, with more alertness, better memory, and improved mood. Those good moods can carry over to summer vacation for both the kiddos and their parents.
• Boosted energy: Food is the fuel our bodies need to do the work they do every day, and that includes summertime fun.
• Essential vitamins, minerals, and nutrients: Skipping a meal decreases our chances of getting in those valuable nutrients. Eating a healthy breakfast is an excellent way to get a head start on our daily nutrition.
• Weight control: Studies show that people who regularly eat a healthy breakfast may have a lower BMI and consume less fat during the day. As it turns out, the best smoothies for weight loss can also be filling and satisfying.

Importance of staying hydrated during the summer

The average adult's body is made up of 50-70% water. Maintaining hydration levels by drinking plenty of water is especially important in summer because the excessive heat and busy summer activities can cause us to become dehydrated more quickly. However, we can get our daily hydration from smoothies as well as water.

Instead of calculating daily fluid intake using just water, keep in mind other hydration sources. This can include juices and the water content in milk (dairy or plant-based), along with fruits and vegetables with high water content.

When you stay hydrated, you'll enjoy these benefits:

• Healthy heart habits: Staying adequately hydrated increases overall heart health and has been shown to reduce the risk of heart failure.
• Weight management: When you stay hydrated, you might find your appetite decreases. Also, drinking more water increases our metabolism.
• Skin health: Our skin consists of approximately 64% water. In the summer, our skin loses a lot of moisture, so staying hydrated is essential to skin health.

Becoming dehydrated in the summer heat makes for a potentially dangerous situation. Dehydration can result in kidney and urinary problems, cognitive impairment, heatstroke, and other health issues.

Nutritional advantages of smoothies for breakfast

You might think of nutrient-dense smoothies as healthy energy drinks. A smoothie is almost as quick and easy as grabbing an energy drink at a convenience store. But unlike questionable energy drinks loaded with caffeine and sugar, smoothies provide beneficial energy with nutritious foods. For example, a smoothie made with oatmeal is rich in fiber.

Smoothies can also provide healthy fats, as evidenced by the avocado smoothie idea we share below. Looking to add more iron-rich foods to your diet? A smoothie made with spinach as a primary ingredient will fix you right up.

How about protein? Try a smoothie made with an avocado (and enjoy the healthy fat!). Also, a smoothie made with ingredients such as yogurt or peanut butter is an excellent source of protein. Smoothies are even better than the healthiest protein shakes because many smoothie recipes also call for veggies, probiotic foods like yogurt, fiber-rich grains, and fruit.

Recipe ideas for refreshing and healthy summer smoothies

Carrot, Apricot, and Greek Yogurt Smoothie

Give your skin a treat with a silky-smooth smoothie made with apricots and carrots, both of which are rich in beta-carotene. Our bodies convert this important antioxidant into vitamin A. Healthy amounts of vitamin A have the potential to help offset skin aging. Plus, vitamin A helps our skin fight off damage from pollution and UV rays.

For this smoothie, blend together:

• 1/2 Greek yogurt
• 1/2 cup ice cubes
• 1 teaspoon honey
• 1/2 cup grated carrot
• 2 dried chopped apricots
• 1/2 teaspoon cinnamon
• 1 pitted and chopped fresh apricot

Pumpkin and Avocado Smoothie

Pumpkin puree and Greek yogurt make this smoothie so perfectly creamy. Adding in a dab of pumpkin pie spice and pure maple syrup will have you dreaming about fall days. The avocado brings healthy fat and even more creaminess. For fiber, we add some flaxseed.

For this smoothie, blend together:

• 7 ounces Greek yogurt
• 1/2 cup frozen pureed pumpkin (canned is OK)
• 1/4 avocado
• 1/2 cup water
• 1 tablespoon maple syrup
• 2 tablespoons ground flaxseed
• 1/2 teaspoon pumpkin pie spice

Peanut Butter, Spinach, and Banana Smoothie

It's hard to resist a smoothie made with frozen bananas and peanut butter. Best of all, this recipe also calls for spinach, which gives you your daily dose of dark leafy greens. Probiotic-rich kefir adds a wonderful tang to this tasty morning meal.

For this smoothie, blend together:

• 1 cup fresh spinach leaves
• 1 cup plain kefir
• 1 tablespoon creamy peanut butter
• 1 frozen banana
• Honey for sweetener (optional)

Mocha Protein Smoothie

You don't have to skip coffee in lieu of your breakfast smoothie. This creamy breakfast drink is as decadent as a milkshake. The surprising ingredient in this smoothie is walnuts. Of course, nuts are a great protein source. However, walnuts are high in omega-3 fatty acids, which are healthy fats to help protect your heart and fight inflammation. Chocolate protein powder adds even more protein to this rich shake.

For this smoothie, blend together:

• 1 1/2 cup cooled black coffee
• 1 cup ice cubes
• 1 frozen banana
• 1 tablespoon unsweetened cocoa powder
• 1/4 cup chopped walnuts
• 6 tablespoons chocolate protein powder

Peaches and Cream Oatmeal Smoothie

Oatmeal is a classic breakfast food, and you can even enjoy it in a smoothie. Peaches are one of the delights of summer, and they work beautifully with this smoothie. Use whole-grain oats with prebiotic fiber to increase your gut health.

For this smoothie, blend together:

• 1/2 cup Greek yogurt
• 1/2 cup whole milk (or plant-based milk)
• 1 cup frozen peaches
• 1/2 cup rolled oats
• 1/2 cup ice
• 1/2 frozen banana

Healthy Smoothies for a Healthy Summer

With these recipes, you're all set to start having summer fun. Best of all, any of the smoothie recipes we've shared here can be customized to your liking and tastes. Feel free to experiment and enjoy creative variations of your own. To learn more about healthy living and how you can earn points for tracking, download the Evidation app today.