How To Build a Satisfying Smoothie

Written By: Olivia, Undergraduate Intern | Edits By: Alex Hussey, RD

Beat the Heat Summer Smoothie

It’s summertime and we have the perfect smoothie for you! This smoothie is packed with all things yummy and nutritious. From seasonal fruits, hidden proteins, and carbohydrates; not to mention the vitamins and minerals! All smoothies are super versatile so if one ingredient doesn’t suit you, you can substitute it for another or even leave it out completely. You can also use fresh or frozen fruits and veggies; both are great options!


  • 1/3 cup peaches 
  • 1/3 cup blueberries 
  • ½ cup Greek yogurt 
  • 1 cup spinach 
  • 1 banana 
  • 1 cup of water, milk or nut milk, or coconut water


Blend all ingredients until smooth!

*Add more or less liquid for desired consistency 

You can also turn this smoothie in to a bowl by topping it with granola, chia seeds, coconut, and your choice of nut butter!

Why Seasonal Fruits?

Eating seasonal fruits often times taste better and supports local producers and crops that are appropriate for our environment, not to mention reducing greenhouse gas emissions from reducing transportation! Eating seasonal produce is better for the community and can be fun for all ages. For example, being able to go to a farmer’s market or farm to pick it yourself! 

Protein and Carbohydrates

Greek yogurt has become very popular in the past few years for its unique nutritional benefits. Greek yogurt is higher in protein than regular yogurts, though both are excellent sources of calcium. So, why are carbohyrates in important? Carbohydrates are in all foods, the carbohydrates in the fruits and vegetables used in this smoothie can provide energy needed for the day, help regulate blood sugar, and have fiber to aid in digestion and help prevent constipation.

Vitamins and Minerals

A ripe summer peach is what most people dream about, what they don’t know is they are packed with vitamins A and C that help with your immune system. Blueberries are a well know antioxidant. So, what exactly do antioxidants do? Antioxidants protect your body from free radicals. Studies have shown the antioxidants in blueberries can help reduce the risk of heart disease. Spinach can be a less desirable veggie for some. Adding it into smoothies is a great way to get the fiber, vitamins, and minerals from it without the taste. Bananas are high in vitamin B-6 and potassium, they can help prevent exercise related muscle cramps. 

More on Smoothie Add-Ins: 

  • Chia Seeds: High in antioxidants, fiber and can help you feel fuller for longer 
  • Cinnamon: Has anti-inflammatory properties and can lower blood sugar levels 
  • Hemp Seeds: Give the smoothie an omega-3 and omega-6 fatty acid boost!
  • Ground Flax: Also high in omega-3 and fiber 
  • Protein Powder: Add it to a post work out smoothie to help meet your protein needs