Looking for refreshing and healthy drinks to quench thirst, deliver a nutrition-packed punch and tantalize your tastebuds? Try these:
Whether you’re looking for a fun way to hydrate after a long run, a way to give your body a bit of a break from junk food or, simply, a tasty – but healthy – treat, these juices and smoothie recipes are sure to please.
Choose nutrient-packed Ingredients
Every great juice or smoothie starts with fresh, delicious and nutritious ingredients. These are some of our favorite antioxidant and vitamin-rich ingredients to use in juices and smoothies:
Watermelon — Most of us think of this as the perfect 4th of July cold treat. But there’s even more to watermelon than you thought! Watermelon is low in calories, helps hydrate the body (it’s mostly water), fights inflammation and free radical damage all while providing vitamins A and B6 and C. And it has anti-aging properties. But we’re not done yet: it also contains lycopene and a small amount of potassium – to help fight those pesky muscle cramps – and magnesium, which helps keep you hydrated.
Cucumber —When you hear someone mention cucumbers you think of a salad or your favorite pickle, not necessarily the main ingredient in a tasty, healthy drink. Perhaps it’s time to think of the humble cucumber a bit differently. It has some impressive benefits when it comes to fighting free radical damage and inflammation. It also contains polyphenol compounds that help to naturally slow aging caused by stress. Have problems with puffy feet and ankles? Cucumbers are diuretics, which helps reduce fluid retention. There’s nothing worse than trying to push your puffy feet into your running shoes!
Lemon — Our friend the lemon has so many wonderful properties we could write an entire article about them alone! They contain ascorbic acid, which aids in digestion, gives your skin a healthy glow and supplies vitamin C, which is necessary for white blood cell production, and helps to keep your immune system strong.
Grapefruit —Don’t you just love the fragrance grapefruits omit? Just smelling them can help energize your body! Research suggests that eating grapefruit also benefits weight loss. They’re a wonderful source of water, vitamin C, fiber and other scrumptious good-for-you vitamins.
Mint — Did you know that mint has one of the highest antioxidant capacities of any food? Which makes it the perfect addition to your healthy drinks. Mint can be used to soothe an upset stomach or to tackle indigestion. And it has that amazing aroma that’s known to invigorate the senses. Peppermint improves the flow of bile through the stomach and speeds up the digestion process, helping to detoxify the body. Not only do we love the smell, it is also an antibacterial, which is why you find it in so many cleaning products.
Now let’s get to the tasty stuff – the recipes!
Some of Our Favorite Healthy Juice and Smoothie Recipes
a bunch of parsley or cilantro
1 tbsp. grated ginger
1 tbsp. aloe vera juice
1/2 glass water
Run ingredients in order given through your juicer. Drink before bed to help boost your night metabolism.
1 Banana, frozen
1 Lemon, juice of
1/2 cup Mango, frozen
1/2 cup Pineapple
1/2 cup Raspberries, frozen
1 cup Coconut water
1 cucumber (peeled)
6-8 leaves romaine lettuce
1 cup coconut water (chilled)
1 lime (freshly squeezed)
1 inch fresh ginger
1 bunch fresh mint
Combine all ingredients in a blender until puree’d. Serve and enjoy immediately.
Half a small watermelon (2-3 cups, peeled and chopped)
1 cup frozen raspberries
Half a telegraph cucumber
3-4 sprigs fresh mint leaves
Remove watermelon flesh and roughly chop.
Peel all or some of the skin from your cucumber if you like
Blend watermelon, raspberries, cucumber and mint until smooth. Top up with a little water or a handful of ice and blend again.
Take the name with a grain of salt (or a squeeze of lemon!). We like this drink because it’s refreshing, tasty, hydrating and full of vitamin C, not because we think it’ll get us ready for bikini season. 😉
1 cup grapefruit, orange or pineapple juice
2 teaspoons apple cider vinegar
1 teaspoon honey
Mix grapefruit, orange or pineapple juice, apple cider vinegar and honey together.
No juicer or blender? No problem! You can make flavored water and get most of the same benefits. Here are some of our favorites. This is an easier way to get the added benefits for your body. My hubby and I love these and use an infusion pitcher to have healthy flavored water ready whenever we want. Bottoms up!
Photo and recipes from Gut Health Project
Author bio: Cheryl Petermann is a 6+ year member of the Road Runner Sports social media team. After a life-altering experience, she has spent 16 + years studying Alternative & Complementary forms of medicine with a focus on Reiki, an Eastern health approach based on the body’s energy and healing abilities. Cheryl and her husband Robert volunteer with the California Labrador Retrievers and More dog rescue and have fostered dozens of litters of puppies and their moms!