Super Fruit Smoothies

A variable recipe that can be used to create smoothies for rehydration and a nutritional energy boost

Jul 27, 2024

Hi, I’m Sue and I write about the beauty and ingenuity of Nature, and how we can deepen our connection for our optimum health and wellbeing. Discover more Nature-inspired content on Spiral Leaf, Twitter and my video Nature Channel.

Soft fruit smoothies are wonderful refreshments that provide immediate hydration and an essential boost of essential vitamins, minerals, anti-oxidants and other trace elements that are required to keep us fit and healthy.

My Super Fruit Smoothie Recipe is simple to make using a single fruit or a combination of different fruits with only a few other ingredients to create a refreshing and colourful cool drink.

When you realise the amount of goodness packed into wild berries and succulent soft fruits, you can't help but want to include them in your daily diet. This can be done by using frozen fruits gathered during the harvest season (or found in freezers in farm shops and supermarkets). The more exotic fruits such as Dragon Fruit (pictured above) can be purchased in powder form or in liquid form such as Wild Blueberry juice.

Quality of ingredients is always a key factor as the more organic and fresh your fruits are, the more they will pack a punch in terms of nutritional value and flavour. It’s important to find reputable providers and supplies where you can trace the source of ingredients. This includes making sure your concentrated fruit powders and juices are free from any additives, fillers or flavourings.

Quality of liquids used is another key factor to provide maximum benefit. Always use properly filtered water combined with organic plant-based or nut-based milk purchased from a reputable supplier or made at home. I love ReRooted Coconut Milk (no affiliation) which comes with my organic Riverford Farm order every week.

[The Riverford Farm link above is an affiliate link with £15.00 off your first order. I have received 80 deliveries since starting and haven’t been to a supermarket since.]

Smoothie Equipment

A chopping board and sharp knife

A Nutribullet type blender (500 mls)

A large Blender (for more than one person or to make extra to store in the fridge)

Organic Ingredients

1 x 300 ml Coconut Milk (or Almond Milk, Rice Milk, etc)

1 x 100 ml Filtered Water (to top up and completely cover fruit)

1 x Orange (squeezed juice only)

1 x Banana (fresh or frozen)

1 x small bowl of chopped Fresh Soft Fruit and/or Frozen Berries

1 x tbs Raw Honey (to taste)

1 x tbs Chai Seeds (2 level tbs for a 360 mls smoothie)

How to make your Smoothie

1. Thoroughly wash or peel all pieces of fruit.

2. Half fill a 500 ml blender container with the fruit.

3. Add the Banana (roughly chopped).

4. Add the Orange Juice, Coconut Milk and Filtered Water.

5. Blend until smoothe and serve in a tall glass.

6. Store remainder in a jug in the fridge to drink later or the next day.

Mixed Soft Fruits

Strawberries, Raspberries, Loganberries or Blackberries

Fresh Redcurrents, Blackcurrents or Bilberries (with extra Honey for sweetness)

Wild Blueberries (or Wild Blueberry Powder or Juice with no additives)

Dragon Fruit (or Pink Dragonfruit Powder with no additives)

Mangoes (peeled and stone removed)

Peaches (peeled)

Papaya (peeled and deseeded)

Pinapple (peeled with core cut out)

Single soft fruits for rehydration

Watermelon (with seeds for Zinc content)

Cantaloupe Melon

Honeydew Melon

Essential Nutrients

When you know how many nutrients there are to be found in fruit, how much benefit they bring to our mind, body and soul, and how delicious they are when combined or enjoyed on their own in a quick to prepare smoothie, it's hard not to make a date with these immunity boosting treats every single day.

It doesn't have to be too expensive when we take time to pick fruits in the Summer and Autumn months to store in our freezers, or when we buy frozen berries from our local farm shop or greengrocers. You only need a small amount to make a delicious drink and fruit has so many benefits it's a great investment for your health.

Bananas

This favourite fruit is an excellent source of Vitamin B6 which helps the body to produce red blood cells, metabolise carbohydrates and fats turning them into energy, metabolise amino acids, remove unwanted chemicals from your liver and kidney and maintain a healthy nervous system.

Bananas also contain manganese which helps the body to make collagen and protect your skin and cells from free radical damage. Another essential nutrient is potassium which is good for heart health and blood pressure. Full of fibre, this soft fruit helps to keep your gut healthy and safe from harmful bacteria.

Top Tip: Frozen Bananas contain a digestive enzyme called Amylase which diffuses during the freezing process. As the Banana defrosts it converts the starch into resistent starch which helps to control blood sugar and improve gut health.

Strawberries (or Wild Strawberries)

Ripened Strawberries are a delicious source of Vitamin C - one serving provides half the daily requirement. Strawberries also contain Vitamins A, B-complex and E with minerals such as Manganese, Iron, and Zinc. They are rich in antioxidants which boosts their ability to rebuild, repair, and rejuvenate the body.

Rich in antioxidants and plant compounds that benefit heart, eye and skin health and which remove free radicals to neutralise the potential negative effect they can have on our cells. [Source: Medical Medium - Strawberries]

Raspberries (or Loganberries)

One of the top antioxidant fruits which are essential food for optimum health. Rich in Vitamins C, A, E, K and B-complex with minerals such as Iron, Calcium and Magnesium.

Raspberries are easily digestible and completely assimilable to ensure ultimate absorption of their healing and nutritive properties. [Source: Medical Medium - Raspberries]

Blackberries (or Blackcurrents)

Nutrition-rich with Vitamins C, E, A and K with minerals Magnesium, Potassium, Manganese and antioxidants such as Ellagic Acid. A popular fruit with powerful anti-carcinogenic properties.

Blackberries promote healthy digestion and assimilation which helps to maintain bowel regularity, decreasing the risk of colon cancer. [Source: Medical Medium - Blackberries]

Wild Blueberries

One of the world’s most powerful super foods compared to the cultivated varieties, which, while great for your health, do not provide even a fraction of nutrients found in Wild Blueberries or concentrated powder or juice.

Effective in detoxing heavy-metals, a powerful brain food, a potent prebiotic which helps to restore the liver. These benefits are unobtainable from any other source for every part of the body which is why a daily intake is highly recommended. [Source: Medical Medium - Wild Blueberry]

Papaya Fruit

One of the most nutrient dense and healing fruits which is extremely high in Beta Carotene, Vitamins C and A, and minerals such as Calcium, Phosphorus, Potassium, and Iron. It is a phenomenal fruit for helping to heal any type of digestive disorder.

Consume regularly to greatly improve skin, hair, and nails and keep your eye’s bright and clear. The black seeds are peppery and when eaten with the sweet Papaya, they taste like a spicy-hot cinnamon candy. [Source: Medical Medium - Papaya]

Mango

Known as the The King of the Fruits with Vitamins A, C, E and B-complex, and health promoting flavonoids such as Beta-Carotene and alpha-carotene.

Also contains a significant amount of Pyridoxine (B-6) which is vital for the synthesis of Serotonin and Dopamine in the brain, maintaining hormonal balance and healthy immune function and helping the body to break down sugars, fats and proteins. [Source: Medical Medium - Mango]

Watermelon

Watermelon is an excellent fruit that effectively hydrates, detoxifies and cleanses the entire body on a cellular level.

With half the natural sugar of an Apple, Watermelon helps to reduce inflammation, aid weight loss and alleviate depression whilst boosting the body’s repair system and helping to strengthen vision.

Black seeds benefit the nervous system, helping to relax the body and lower blood pressure with helpful amounts of Iron, Zinc and Protein. [Source: Medical Medium - Watermelon]

Cantaloupe Melon

Cantaloupe Melon contains over 19 vitamins and minerals that help to boost the body’s repair system, detoxify the organs and deeply hydrate and alkalise the body.

Rich in Vitamin A and Beta Carotene to help lower the risk of cataracts and maintain healthy eyesight. Cantaloupe Melon also helps the body to excrete excess Sodium which helps to reduce water retention and bloating. [Source: Medical Medium - Cantaloupe]

Chai Seeds

Chia Seeds are a rich source of Protein, Vitamins E & B-complex and minerals such as Calcium, Magnesium, Boron, Zinc, Strontium and Iron. They are higher in Omega-3 fatty acids than any other food and are known to be particularly beneficial for chronic inflammation, heart disease, brain function and autoimmune diseases. Chia seeds are a great brain food and they are known to help to improve memory, sharpen focus and concentration skills, and reduce brain fog and forgetfulness. [Source: Medical Medium - Chai Seeds on Instagram]

Super Fruit Smoothies

A variable recipe that can be used to create smoothies for rehydration and a nutritional energy boost

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