Image of glasses of different, brightly-colored smoothies fruit smoothie healthy recipe ppma privatephysiciansassociates

Fresh Fruit Smoothie

Image of glasses of different, brightly-colored smoothies fruit smoothie healthy recipe ppma privatephysiciansassociates

Enjoy a boost of flavor and nutrition with this fresh fruit smoothie. With pineapple, melon, strawberries, and honey, you can’t go wrong!

Whether or not you choose to make your fresh fruit smoothie with cantaloupe, honeydew, or watermelon, you’ll be taking in some important nutrients.

Based on a one-cup serving:

Cantaloupe has 53 calories, 106% DV vitamin A, potassium, and folate. Cantaloupe is high in beta-carotene, which is a type of carotenoid that converts to vitamin A or acts as a mighty powerful antioxidant. You’ll get 100% of the DV of vitamin C.

Honeydew has 60 calories, 51% DV vitamin C and 11% potassium, plus fiber, folate, and vitamins B6 and K. These nutrients are vital for repairing and maintaining strong bones. Honeydew melon is about 90% water and contains electrolytes, such as potassium, magnesium, sodium, and calcium. These are important to your hydration.


Watermelon has 46 calories, loads of the oxidant lycopene, as well as vitamin A, potassium, and antioxidants like vitamin C, lycopene, carotenoids, and cucurbitacin E. Those compounds combat free radicals (unstable molecules that can damage cells if they accumulate in your body). With its whopping 92% water content, watermelon is great for hydration.

Strawberries have 53 calories, vitamins A and C, calcium, magnesium, phosphorus, potassium, and folate. Strawberries -as well as other berries- are chock-full of nutrients that help reduce the risk of type 2 diabetes, according to a 2019 study. One 3.5-ounce serving of strawberries provides 2 grams of fiber — both soluble and insoluble. Eating strawberries is associated with a reduced risk of many chronic diseases and may improve heart health, lower blood sugar levels, and help prevent cancer.

Fresh Fruit Smoothie Recipe

Serves 4 (based on 8-ounce serving)

Ingredients

  • 1 cup fresh pineapple
  • 1/2 cup cantaloupe or other melon
  • 1 cup fresh strawberries
  • Juice of 2 oranges
  • 1 cup water
  • 1 tablespoon honey

Directions

  1. Remove the rinds from the pineapple and melon; cut them into chunks.
  2. Remove the strawberry stems.
  3. Place all ingredients in your blender and puree until smooth. Serve cold.

Notes: If you prefer to prepare ahead of serving time, simply store the cut and stemmed fruit in the refrigerator until you’re ready to serve your fresh fruit smoothie.

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