General Medical

Summer Recipes: Tropical Smoothies

Editor’s Note: For our Summer Recipes series, we’ve paid homage to the health benefits of the cucumber with the “Chilled & Dilled Cucumber Soup” and took an adventure starring quinoa with the “Crunchy Quinoa Tabouli.” We’ve showed you how to put the sunshine in a hearty Sunshine Summer Salad—another no-cooking recipe. As we find more ways to cool down, Ellen Sue Spicer-Jacobson showed last week how delicious antioxidants are via two delectable fruit salads. This week we continue with the cool factor with tropical smoothies!


Tropical Smoothies

Fleshy, summer tropical and semi-tropical fruits are perfect for smoothies, whether for breakfast, as a snack, or as a light meal. As with fruit salads, you can pick from a large variety of fruits, liquids, and veggies. I use organic ingredients because these items cannot be peeled or are difficult to do so.

A couple of years ago, I reviewed on my website, a book called Green for Life by Victoria Boutenko. She explained how greens are a separate vegetable category that combine well with fleshy fruits.  This one is only one example to whet your appetite. Experiment with arugula, spinach, baby kale and fruits you enjoy with “The Good Taste of Health!” My motto.


Tropical Fruit Smoothie


Feel free to use the fruits you love. But avoid those with seeds, like raspberries, unless you want a crunchier texture. Colors can range from pale pink to orange to dark purple, depending on what fruits you choose.


1 cup liquid (unsweetened pineapple juice, milk, nut milk, or even water)
½ ripe mango, peeled and cut coarsely (feel free to use papaya)
6-8 strawberries, washed, de-stemmed, and cut in half
1 scoop protein powder


Place all in the blender and buzz until smooth. For a sweeter drink, add a small banana. If too thick, add more liquid. (I tend to like milk-shake consistency.)

Note: Melons digest better alone, so if you want a melon smoothie, try blending just watermelon, cantaloupe and honeydew.


Green Smoothie



2 cups fresh, organic lettuce (not iceberg), spinach or arugula
1 cup water or juice
1/2 mango or 2-3 chunks of fresh pineapple
4-6 organic strawberries, washed, stems removed and cut in half
1-2 apricots
1/2 tsp. stevia (powdered) or 1 tsp. honey or maple syrup
Purified water or juice of choice

Note: The proportion is about 2 cups of greens to 2 cups of cut up fruit. In the beginning, you can use more fruit than greens if green drinks are new to you. Then cut back so that you have 2 cups of greens to 1 cup of fruit, if you wish.


Place washed greens and cut fruit in blender. Add enough water to blend well. If too thick add a little more water plus the sweetener. The drink can be thin or thick, depending on what you like. I like my smoothies to be like a thick shake, so I use less liquid.

Also, feel free to use other (organic) fruits, like peaches, plums, kiwi, etc. Note: Blackberries and raspberries have seeds that don’t blend well, so I avoid them in smoothies. Blueberries & strawberries work well, though.


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