Creamy summer melon smoothie

Creamy summer melon smoothie

Smooth, creamy, gently sweet and distinctly aromatic, this beautiful pastel melon smoothie might just be a new favourite in your summer drink collection! Cantaloupe, galia or honeydew, the choice is yours!

Guys, summer is in full swing! The heatwave has just past Europe but make sure to keep yourself hydrated at all time. And on those days when all you crave is a cold refreshing drink, look no further than to your fridge, get the blender out and make the following:

• 👉 Minty watermelon and strawberry smoothie
• 👉 Golden mango smoothie

OR this one-in-a-melon smoothie below.

Yellow melons are available almost all year round in Europe thanks to imports from tropical areas around the world from Southern Europe, Morocco, Israeli, to Brazil, and the Caribbeans. They are; however, at their best during the summer months. This is when you find yourself drawn by their distinct fragrance from afar to their display at local (super-) markets.

Sweet and distinctly aromatic, low in calories while packed with vitamins C, A, anti-oxidants, potassium, various other minerals and dietary fibre, these yellow-fleshed melons are the perfect smoothie staples to help you cool off and vitalise in the summer heat.

Summer Melon Smoothie

As usual, we’ll healthify our glass by sneaking in some steamed cauliflower, chia seeds, and optionally, left-over pumpkin/sweet-potato puree to make a creamy and dewy melon smoothie.

The “golden ratio”

Over time, the following seems to have become my “golden ratio” for juicy fruits such as melon and berries:

• 1 unit fibrous/starchy chopped vegies OR up to 1.5 if include leafy greens such as spinach and kale
• 1.5 – 2 units of fruits, cut in pieces
• 2 tbsp seeds such as chia, flax, hemp for extra protein and healthy fats
• 350ml (~1 1/3 cup) milk of choice
• Some mint leaves
• A thumb of ginger
• Toppings: shredded coconut, chopped nuts, cacao nibs

Take one your breakfast drink, another one in a thermo for grab-and-go pre-workout, and store the rest in the fridge for the next day. How simple and convenient is that!

The best summer melon smoothie with cantaloupe, galia or honeydew
Prep Time
10 mins
Cook Time
5 mins
 
When summer gives you melons, you turn them into delicious smoothies – A nourishing drink for both your body and your wallet!
Servings: 4 short glasses
Author: H.P.
Ingredients
For 3 high-glass OR 4 short glass servings
  • 120 gr (1 custeamed cauliflower
  • 100 gr (~2/3cupumpkin/sweet potato puree OR 1 small banana
  • 1 thumb-sized piece of fresh ginger grated
  • 320-350 gr (~1/4 small melogalia/cantaloupe/honeydew melon
  • 2 tbsp (~ 20gchia seeds
  • 350 ml coconut milk (in carton package NOT the full-fat creaOR any milk of choice
Instructions
Method
  1. Put everything in a blender or Nutribullet
  2. Blend for about 15-second until you reach a creamy and thick smoothie
  3. Garnish with shredded coconuts, chopped nuts and one mini slice of melon on each glass
Recipe Notes

Nutritional Value per serving (MyFitnessPal)
• Calories: 90Cal / 376Kj ; Fat 3gr; Sodium 64mg; Potassium 285mg ; Carb 13.5gr; Protein 3gr; Fiber 4.1gr ; Sugar 9.5 gr ; Vit C 25% DV ; Calc 16% DV; Iron 2.5%

Nutrition Facts
Serving Size 1
Servings Per Container 4

Amount Per Serving
Calories 90 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 64mg 3%
Total Carbohydrate 285g 95%
Dietary Fiber 4.1g 16%
Sugars 9.5g
Protein 3g 6%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.



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