Low-Calorie SUMMER SNACK: 135 Kcal
Love to make an incredibly healthy fruit smoothie that is a yummy low-calorie dessert for summer?
How to make a healthy fruit smoothie recipe:
- Freeze strawberries, raspberries, and mangos 1 day before in the freezer.
- The next day: Start by adding a splash of milk to the blender, followed by Greek yogurt (or dairy-free/vegan yogurt).
- Afterwards toss your spinach to the blender!
- Now blend all until smooth to ensure the spinach won’t leave any bigger pieces later on.
- Then, add other frozen fruits and berries: strawberries, raspberries and mangos.
- Finally you can add ice, if you want the smoothie super cool.
- Blend all on low setting and use your tamper.
- Enjoy immediately, or store in a sealed container, like a thermo cup.
This is how to make a fruit smoothie in 8 steps for 2 servings.
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DAIRY-FREE (if chosen dairy-free milk), VEGAN (if chosen a vegan milk/yogurt), VEGETARIAN, GLUTEN-FREE, AND NATURALLY SWEETENED.
Why you’ll love this Healthy Fruit Smoothie Recipe
4 Reasons why:
- This recipe is incredibly healthy (Health score 9.7/10)
- This smoothie is a natural collagen builder: Ensures a Glowing Skin, Strong hair & skin!
- This recipe is high in fibre = 24% (digestion booster)
- NO BANANAs are in this smoothie!
Let’s be honest there are plenty of more reasons…
I don’t love to spend tons of money on beauty products. And that’s why I am a HUGE fan of this fruit smoothie because it boosts the production of COLLAGEN. That’s because mangos, berries and spinach are all high in vitamin C.
If you want, you can add collagen powder on top of it for another booster. But natural boosters are just so simple, and when they are tasty on top of all, then they are a winner in my eyes.
Summer Fruit Smoothie recipe video.
How much time do you need to make this smoothie recipe?
Do you have 5 minutes?
Great, that’s all you need to create this super delicious banana-free smoothie recipe.
Is this smoothie recipe a breakfast evening or lunch recipe?
Mostly, this smoothie is a healthy dessert recipe. You can have it any time of the day though.
If you aren’t the gal for a huge morning breakfast, then this smoothie could be the ideal refreshing breakfast idea.
Simply top it up with some nuts, seeds (sunflower seeds, chia seeds, hemp heart and more.) or coconut shreds for more energy, and you are good to go!
P.S. Granola and some cacao nibs or chocolate chips are also great toppings. For your breakfast or desserts bowl 🙂
What does the Summer Fruit Smoothie recipe taste like?
Well, you guys try it and then let me know 😊
I’d describe the tastes of a very refreshing, fruity smoothie with a settled tangy flavour.
Once you leave it in the fridge and enjoy it the next day, the berry taste comes out even stronger.
Soo gooood though.
Save this Summer Fruit Smoothie recipe for later
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Health benefits of this Fruit Smoothie Recipe
1. Loaded with nutrition, vitamins and minerals
While this smoothie contains plenty of vitamin K, vitamin C, and Vitamin A, it’s also high in many other minerals and nutrients. One of many significant bonuses because smoothies are so ideal! Not only as a healthy dessert or “snack”.
Have a look at its outstanding nutritional breakdown
2. This recipe is high in antioxidants
They help to reduce oxidative stress.
3. Anti-cancer properties
4. Collagen for healthy skin, hair and nails
Mangos can help glowing skin and are good for your hair due to their high levels of vitamin C.
This is on one hand, as vitamin c in spinach and mangos promotes the production of collagen.
Plus vitamin a, in spinach helps to skin from UV radiation.
Yes, ladies and gents! Your heart is right.
This fun summer smoothie is not only super tasty but is great to shed some pounds.
Besides, it’s low in calories, it’s high in fibre.
High fibre foods are great for your digestion, such as berries.
Then we have strawberries, which are well known to be supporting weight loss. Because 1 cup contains just 50 calories. Plus, they are highly nutritious, and as mentioned high in fibre.
Also, Greek yoghurt is supporting healthy body weight and helps you to feel fuller.
Do strawberries contain more vitamin C, than oranges?
6. Helps regulate blood pressure levels
Are you suffering from high blood pressure? Then make sure to grab a big hand of spinach to add these to your smoothies.
The good news is you can add spinach to nearly every smoothie. Yes, it might change the colour of most smoothies, but HEY, who cares?! It’s packed with nutrition and vitamins and if does wonders for your blood pressure, then SPINACH SMOOTHIES here we come!
Also, did you know?
Spinach is a treatment against hypertension and might help to reduce the risks of other heart diseases.
7. A healthy heart may lower cholesterol levels
For me, it’s key to include many meals, that protect my heart. Because unlike the limps, lungs, and kidneys we have only one heart.
That’s why I love berry smoothies so much because they reduce the risk of heart diseases.
In an 8-week study, adults with metabolic syndrome consumed daily freeze-dried strawberries, and the result was that LDL (bad) cholesterol dropped by 11%.
Unsweetened Greek yoghurt can be very beneficial to your gut.
Nutritional breakdown of the Summer Smoothie Recipe (with spinach)
- Calories – 135 Kcal
- Total Fat – 5%
- Carbs – 22.4 grams = 9%
- Sugars – 13 grams = 15%
- Protein – 6 grams =12%
- Fiber – 6.7 grams = 24%
- Potassium – 11%
- Calcium – 14%
- Magnesium – 9%
- Iron – 9%
- Zinc -7 %
- Phosphorus – 15%
- Vitamin C – 77%
- Vitamin A – 43%
- Riboflavin B2 – 22%
- Folic Acid B9 – 22%
- Vitamin B12 – 15%
- Vitamin E – 11%
- Vitamin K – 58%
The percentage value is based on a 2000-calorie diet (calculated from whisk.com).
While this smoothie is healthy and contains vitamins and nutrients, there are still ways to make it healthier:
Happy Summer Smoothie Ingredients
- SPLASH OF MILK: Unsweetened plant-based milk/ dairy milk (low fat): to keep the blender going. Needed especially for a not very powerful blender.
- GREEK YOGURT (or sub vegan/dairy-free yoghurt): As a base, to taste and thickness.
- SPINACH, fresh or frozen: Fort the nutritional benefits.
- If you make it often with spinach, please steam it beforehand and let it cool down, or freeze it. It’s helping with digestion.
- MANGOS, frozen: For flavour, benefits (collagen, antioxidants, healthy digestion)
- RASPBERRIES, frozen: They add flavour and are benefit able for your health.
- STRAWBERRIES, frozen: Add flavour and tons of benefits
ICE: Keeps your smoothie cold for longer, but also slightly slushier (not thicker).
Is this Summer Fruit Smoothie vegan?
Yes, this smoothie is a vegan-friendly recipe.
That’s because the greek yoghurt is easily replaced with a vegan-friendly sub.
Is this Healthy Fruit Smoothie gluten-free?
Yes, this Smoothie is also gluten-free.
Is this Smoothie Bowl Recipe a dairy-free Smoothie Recipe?
To ensure this smoothie is entirely dairy-free, ensure you choose dairy-free milk, such as unsweetened:
- almond milk
- oat milk
- rice milk or
- Cashew milk
For the greek yoghurt, you should also choose a dairy-free alternative, as regular greek yoghurt contains dairy.
Is this smoothie a meal-replacement smoothie?
The smoothie recipe on its own, without any topping, is not a filling meal-replacement smoothie.
To understand why let’s look at its nutrition:
Just as a reminder:
- Calories: 135 Kcal -> Not enough energy, for a meal replacement smoothie
- Fat: 3gram = 5% -> Not enough fat, for a meal-replacement smoothie bowl.
- Fibre: 33 grams = 24% (a good amount for a meal replacement)
- Protein: 6 grams = 12%, could be more protein, but it’s a fair amount.
This smoothie is only a little low in: on mainly fat, calories, and a little protein.
Otherwise, it’s giving your body lots of energy for hours!
How to make this Fruit Smoothie a meal replacement smoothie.
If you want to make this smoothie more filling, you can add nut butter and nuts or seeds.
This would also increase the number of healthy fats and calories. Which would fuel your body with energy.
Of course, another energy source is also protein powder.
Vanilla-flavoured protein powder would be a good option here.
How to make this Healthy Fruit Smoothie low carb.
This Summer smoothie has about 9% carbs per smoothie bowl.
Which is about 22.4 grams of carbohydrates.
If you want to lower it more, you can skip the mangos, because tropical fruits are containing more carbs. And that’s why they should be avoided on a keto diet for example.
You can also add more healthy, low-carb ingredients, such as frozen cauliflower florets (small ones). And add possibly some keto-friendly sweetener, if you need more sweetness.
How to Make the Best Healthy Summer Fruit Smoothie (Recipe)
- Blender high speed, or normal travel blender
- splash unsweetened almond milk (or any other milk- Add 1 cup of milk if your blender is not powerful or like to make a drinkable smoothie)
- ½ cups Greek yogurt (or dairy-free/vegan-friendly sub, ideally unsweetened)
- ½ cup baby spinach
- ½ cup mangos (frozen)
- 1 cup raspberries (frozen)
- 1 cup strawberries (frozen)
- 1 cup ice cubes (optional)
Softs + Greens
- Firstly pour a splash of milk and the yogurt into the blender.
- Now add the spinach to the blender.
- Afterwards blend until smooth, to make sure the spinach is finely blended (don't follow the recipe video.)
Fruits + Ice
- Now, add all the fruits to the blender: the raspberries, strawberries and the frozen mango chunks.
- If you like your smoothie ice cold and have a high-speed blender add ice on top. (You can also use mini ice cubes)
- Now start by blending all on low setting, and work your way slowly up. Use your tamper to mash down the mix, until a thick smoothie is created. Enjoy!!!
How to add more protein to smoothies:
Are you struggling to make a THICK smoothie bowl?
I have plenty of tips and tricks for you on how to make your smoothies super thick, like ice cream.
It’s not only key what ingredients you add to your smoothies, but also the blending technique is crucial.
Check out my guide (+visuals to save) that will make you become the smoothie master 🙂
What to DO
- Don’t add too much liquid if you want a thicker smoothie
- Use your tamper/wooden spoon/ spatula to push the smoothie blend
- Chop down your veggies/fruits in small pieces, before freezing
What NOT to do
- Please don’t SCRATCH your blender and use a spoon to scrape out your smoothie. Use a spatula
- Blend on a very low setting to make a THICK smoothie bowl
- Add tiny ice cubes, if your blender can’t handle thick ones (mini-ice cube trays)
- Don’t add any sweeteners fruits and ripe bananas sweetened smoothies naturally already.
- Add sweeteners in the end if needed
Healthy Fruit Smoothie FAQ
There are many healthy things you can put in a smoothie.
Just avoid any unhealthy, unnecessary addon, which is often n store-bought smoothies.
That’s the advantage of homemade smoothies, as you are in control of the ingredients and the recipe.
Here are some examples of very healthy smoothie ingredients:
Kale, spinach, carrots, zucchini, cucumber (will change the colour of the smoothie partly ), celery, frozen cauliflower
Fresh or Frozen fruits:
Berries (strawberries, raspberries, blackberries, etc) apples, bananas, avocados, pineapples, mangos, kiwis, oranges, lemons, and carrots.
Herbs & Spices:
Ginger, cinnamon, vanilla, turmeric, apple pie spice, cacao powder (unsweetened, raw), coriander, cayenne pepper, unsweetened matcha powder, basil, mint, saffron, cardamom, star anise, cilantro, Parsley
Water, coconut water, lemon/ lime Juice, unsweetened plant-based milk, tea
Nuts & seeds:
Almonds, Hazelnuts, Cashews, Brazil Nuts, Pine nuts, Pumpkin seeds, Sunflower seeds, Sesame seeds, Chia seeds
Greek Yogurt, Protein powder, Cottage cheese, Soy Milk, Dairy milk,
For many people, smoothies are a meal in themselves. Using a combination of fibre, protein, and healthy fats will ensure you remain fuller for longer. Here are some healthy ideas to add to your smoothie.
Fresh or frozen fruit.
Berries, pineapple, apples, bananas, mango, coconut and dates.
Spinach, kale, carrots, and even frozen cauliflower add extra nutrients, and colour, and barely add any flavours.
Nuts and seeds– Peanuts, almonds, cashews, sunflower seeds, and pumpkin seeds. Nut butter and seed butter are also fantastic, especially peanut butter or almond butter.
Greek yoghurt, cottage cheese, ricotta cheese, and even quark.
Add a protein boost with a scoop of protein powder (or make protein shakes).
Rolled oats, quinoa flakes, or barley flakes.
Yes, fruit smoothies can be good for weight loss, when they are made right.
It’s also important, that you don’t overshoot your daily calorie needs, to lose weight.
Be careful when you are adding toppings, especially when it comes to nuts or nut butter. They easily add lots of calories to your smoothies.
Differentiate between drinkable (thinner) smoothies and thicker smoothie bowls, that you can eat with a spoon. As some people don’t feel as full, when they only consume liquid food, such as drinkable smoothies, compared to thicker smoothie bowls.
Then again, smoothies are a great way, to pack many nutrition, healthy fats, protein, and fibre into one compact meal, while it doesn’t take much time to prepare them.
Low calorie, but high protein and fibre:
For weight loss, you should choose meal replacement smoothies that are low in calories, but still high in protein, and fibre (and healthy fats), to give you enough energy until the next meal.
Everyone will lose weight at their paste. And what works for someone, might not work for the other person. Factors such as age, activity level, medical history and more can be also important.
There are plenty of healthy fruits you can choose from when it comes to creating a nutritious smoothie.
Apples and pears are good for any green smoothies, but why don’t you just mix them up and add half into a fruit smoothie?
Citrus fruits are also perfect for immune boosting, detox and cleansing smoothies. But you can also add a squeeze to fruit smoothies, to add some flavour.
Stone fruits, such as peaches, plums, nectarines and apricots can be added to a delicious healthy fruit smoothie.
Tropical fruits can be also added to fruit smoothies, such as bananas (a great base, to make super THICK smoothies), mangos, pineapples or coconuts.
Berries – (frozen or fresh berries) are an ideal healthy addition to smoothies because they are high in antioxidants, and very nutritious.
May it be strawberries, blueberries, strawberries or even kiwis (yes, kiwis are berries!). They add a great flavour and sweetness to the smoothies.
Have you tried to freeze watermelons yet and added them to smoothies? Go on and give it a go.
Here are some healthy fruits you can add to your healthy fruit smoothie:
Apples and pears
Citrus – oranges, grapefruits, mandarins and limes
Stone fruit – nectarines, apricots, peaches and plums
Tropical and exotic – bananas and mangoes
Berries – Strawberries, raspberries, blueberries, kiwifruit and passionfruit
Melons – watermelons, rockmelons and honeydew melons
Tomatoes and avocados.
If you make a homemade smoothie, that is filled with healthy ingredients and not many additional sweeteners, and unhealthy ingredients (cookies, chocolate) then it can be extremely healthy for your diet and lifestyle to consume smoothies daily.
The in-store bought smoothies however usually contain a lot of honey, sugars, syrups and other additions, the might cause a spike in your blood sugar.
In just one smoothie you can add tons of vitamins, minerals and nutrients that are usually hard to combine in such a small meal or dessert.
Plus, they are super easy and quick to prepare.
When you make smoothies, it is good to add not only fruits but also vegetables to your smoothies, to balance out the sugar and create a good balanced meal:
Like kale, spinach, frozen cauliflowers, cilantro, basil, avocado, cucumber or pumpkin and much more.
Another benefit of consuming smoothies daily is, that your digestive system gets a healthy booster. Because berries are high fibre, such as other fruits and therefore are filling, and great for your digestion.
Plus fibre helps to be filling. So smoothies can be good for weight loss.
Comments & Feedback
Let me know any questions or feedback. And which fruit is your favourite in summer? Then I can make this for your next summer smoothie :0
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All the best,