Cool Smoothies for Hot Summer Months

As we move into the summer months and the weather heats up, smoothies are a refreshing way for runners to refuel and rehydrate.

Store-bought smoothies are often loaded with sugar and can pack in more calories than a meal without the balance of nutrients your body requires for optimal health and fitness.

Try making your own smoothies using whole food ingredients. This allows you to control the ingredients, and customize based on your dietary preferences and what’s in season.

Good Measure Meals registered dietitian Alissa Palladino shares three healthy and delicious smoothie recipes that incorporate protein from whole food sources (not powders!) and plenty of colorful produce for a dose of heart-healthy fiber, vitamins, minerals, and antioxidants.

Whether you enjoy as an on-the-go breakfast or post-workout snack, these nutrient-packed recipes will keep you satisfied & energized.

Sweet Potato Pie Smoothie

Yield: 2 smoothies

INGREDIENTS:

  • 1/2 banana
  • 3/4 cup roasted sweet potato
  • 1/4 tsp vanilla
  • 1 cup skim milk
  • 4 oz silken tofu
  • 1/4 tsp cinnamon
  • 3/4 tsp ground ginger
  • 5 pitted dates
  • 1 cup ice
INSTRUCTIONS:

Place all ingredients in a blender and blend until smooth. Enjoy!

NUTRITION:

218 calories, 10 grams protein, 40 grams carbs, 4 grams fiber, 4 grams fat, 1 gram saturated fat, 79 mg sodium

Tropical Green Smoothie

Yield: 2 smoothies

INGREDIENTS:
  • 8 oz coconut water
  • 1 1/2 cups diced mixed tropical fruit (such as mango, papaya and/or banana)
  • 2 large handfuls of spinach (2-3 loosely packed cups)
  • 1 cup ice
  • 1/2 cup low fat plain Greek yogurt
INSTRUCTIONS:

Place all ingredients in a blender and blend until smooth. Enjoy!

NUTRITION:

200 calories, 9 grams protein, 40 grams carbs, 5 grams fiber, 2 grams fat, 1 gram saturated fat, 165 mg sodium

Orange Berry Bean Smoothie

Yield: 2 smoothies

INGREDIENTS:
  • 3/4 cup low sodium canned black beans
  • 1 cup strawberries
  • 1/2 cup blueberries
  • 1 small banana
  • 1/2 cup orange juice
  • 1 cup ice
INSTRUCTIONS:

Place all ingredients in a blender and blend until smooth. Enjoy!

NUTRITION:

198 calories, 7 grams protein, 44 grams carbs, 10 grams fiber, 1 gram fat, 0 grams saturated fat, 126 mg sodium

Delivering optimal amounts of carbs, protein, and fluids for post-run recovery, these three nutrient-packed smoothies are a refreshing way to rehydrate and refuel all summer long. Experiment with the recipes above by swapping in your favorite seasonal produce!

 

Alissa, MS, RDN, LD, ACSM-CPT at Good Measure Meals

At Good Measure Meals, Alissa helps people achieve and maintain their health goals. A veggie lover and avid runner with a number of half and full marathons under her belt, she believes the best form of exercise is the one you enjoy and the best nutrition plan is one that fits into your lifestyle.

Published: June 2018