cucumber grape smoothie

Smoothie Days of Summer – Day 5, 6, and 7

OK, let me start with a humble apology for missing the last couple of posts for the smoothie recipes. I am back on track and will be hitting you with a trifecta of green smoothies to tickle your taste buds.

Day 5 Smoothie is the Kiwifruit – Papaya Smoothie.

Hint: Look for papaya that has unblemished skin and is tender to the touch.


3 small kiwifruit, chopped (1 cup)

1/2 cup chopped spinach

1/2 cup chopped ripe papaya

1/2 cup plain fat-free yogurt

1 Tbs. lime juice

1/8 tsp. ground allspice

Place all ingredients in blender, and blend until smooth.

PER 1-CUP SERVING: 118 cal; 6 g prot; <1 g total fat (<1 g sat fat); 24 g carb; 1mg chol; 82 mg sod; 5 g fiber; 16 g sugars


Day 6 Smoothie is icy hot Mint and Mango Smoothie.

The combo of cool mint and hot chile will wake up your palate while delivering anti-inflammatory and antioxidant goodness to your body. If you prefer milder heat in your morning drink, replace the chile with a teaspoon of freshly grated ginger or a little ground black pepper. Frozen peaches will also work in this recipe.


1 cup fresh mint leaves

1/2 cup frozen mango chunks

1/2 cup  chilled unsweetened coconut milk beverage

1 Tbs. lime juice

1 tsp. grated lime zest

1 tsp. sugar or coconut sugar

1/4 Thai bird chile, minced or more to taste

Place all ingredients in blender, and blend until smooth.

PER 1-CUP SERVING: 80 cal; 2 g prot; 2 g total fat (1 g sat fat); 17 g carb; 0 mg chol; 19 mg sod; 5 g fiber; 11 g sugars


Day 7 is the sweet-tart Triple Hemp and Arugula Smoothie.

This sweet-tart smoothie provides a healthful dose of essential fatty acids.


1 large Granny Smith apple, cored and chopped (2 cups)

1/2 cup hemp milk or nut milk

1/2 cup baby arugula or spinach

1 Tbs. hemp oil

1 Tbs. hemp seeds

2 tbs. apple cider vinegar

2 tsp. pure maple syrup (or to taste)

Place all ingredients in blender, and blend until smooth,

PER 1-CUP SERVING: 395 cal; 7 g prot; 20 g total fat (3g sat fat); 49 g carb; 0 g chol; 68 mg sod; 6 g fiber; 37 g sugars

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