When it’s blazing hot outside and I want something refreshing, but don’t want to cook, smoothies immediately come to mind. This Peach Mango Ginger Green Smoothie is just what you need to cool off in the summer heat. It’s so easy to make and deliciously filling and creamy! The peach mango combination delivers rich summer flavor, and the hint of ginger and lemon, provides a refreshing kick. It’s my latest breakfast obsession! It’s also perfectly balanced with the right combination of nutrients. How often have you found yourself hungry after drinking a smoothie? That’s likely because you didn’t include the right balance of protein, fiber and healthy fat. Here’s what you need to include to make a balanced and filling smoothie.

How to Build a Better Smoothie

Here’s the perfect formula for building a better smoothie for good digestive and overall health:

Choose an unsweetened liquid base - Minimize added sugar by using an unsweetened plant-based milk. Making a smoothie without added sugar will help manage your blood sugars, minimizing how much your blood sugar spikes afterwards. There are so many options everywhere we shop now, including almond milk, oat milk, soy milk, flax milk, pea milk and coconut milk. I personally like to use Good Karma Flax+ Protein, as it contains more protein that most plant-based milks. However, use what you prefer, or have available to you. and have fun with it! Mix up your liquid choices based on the flavor profile you want to create.

Power up with protein - Protein is critical to helping us to feel full and satisfied. So, add a 1/2 cup of plain greek yogurt, or a scoop of your favorite protein powder to your smoothie. I like to use Sun Warrior brown rice protein, as it’s mild in flavor and provides 17g of protein per scoop. However, like most plant-based protein powders, the texture is somewhat gritty, so adding extra liquid and avocado will help smooth out the texture.

Load up on leafy greens - Mix it up with 1-2 cups of spinach, kale, collards or other leafy greens. The more leafy greens the better, as they are so low in calories but loaded with vitamins, minerals and antioxidants. They also provide a good source of both soluble and insoluble fiber to help slow down digestion, minimize blood sugar spikes and promote regular bowel movements.

Sweeten with fruit - Instead of using added sweeteners, let the natural sweetness of fruit work its magic. Adding a half of a banana and a splash of lemon juice will lessen the bitterness of most greens. For good blood sugar management, aim for 1 - 1.5 cups of whole fruit total per serving overall,

Boost with fiber and healthy fat - Both fiber and healthy fat sources will keep you full and satisfied. As nuts, nut butters, chia seeds, ground flax and hemp seeds provide healthy fat, fiber and protein, adding these boosters will keep you full for hours. While avocado doesn’t contain as much protein as the other boosters, it provides a smoothy, creamy texture and the healthy fat and fiber will also keep you fuller longer. If you love a rich, creamy smoothie, then adding avocado is the way to go!

Blend and Go

Once you’ve selected the ingredients for your smoothie, it helps to have a high speed blender to make your smoothie, like a BlendTec or Vitamix. The powerful motors in these blenders creates the creamiest texture! I have owned my BlendTec for nine years and use it nearly daily to make everything from smoothies, to soups, muffins, sauces, dips and more. Given this, the lifetime warranty and impeccable customer service, promise me when I tell you a high speed blender is well worth the investment.

Overall Benefits of Smoothies

Smoothies are a flavorful and easy way to increase our fruit and vegetable intake. As fruits and vegetables are high in antioxidants, which help to keep our cells healthy, it’s important to eat a wide variety of colorful produce. The fiber in fruits and vegetables, and all plant-based foods, also helps to improve the diversity of bacteria in our gut, which promotes good digestion and supports our immune system. It’s even more critical that we eat well during this pandemic and smoothies provide a fun way for us to do that. So, stay tuned, as I’ll be providing more smoothie recipes soon!

Even the pickiest of eaters will drink a smoothie, and on top pf that, they take no time to make! For this Peach Mango Green Smoothie all you need to do is peel and chop your ginger, add your ingredients to the blender, blend and enjoy!

I hope you enjoy this recipe, and if you need more delicious smoothie recipes then try my Tropical Green Smoothie or Power Red Smoothie. As always, I’d love your feedback. Make this recipe and let me know your thoughts in the comments, tag me @bloomwithbenutrition on social media and share with your family and friends.