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10 Kinds Of Smoothies To Get You What You Need This Summer

Nothin' like a cold smoothie on a hot summer's day.

Food & Drink

While smoothies are definitely the kind of thing that you can — and I personally think that you should — consume year-round, there really is something about a cold homemade smoothie on a hot summer's day that is refreshing as all get out. Not to mention that they come with all sorts of benefits like they can help to prevent dehydration, curb food cravings and, if you make them from scratch, they are better for you than juice because you're getting more nutrients since you're consuming its pulp. Not to mention the fact that smoothies are mad convenient if you're looking for a filling snack when you're on the go.


Today, I'm going to share 10 smoothie recipes. All of these feature fruits that are ripe during the summer season. As a bonus, they are also fruits that can help you with very special health issues or concerns that you may have. By the way, it should go on record that the cool thing about smoothies is you can go the dairy or milk alternative route or not. Sometimes I like mine to be thick like a shake and so I'll add some Greek yogurt. Other times, fruit, honey and crushed ice is all that I want.

No matter how you decide to customize your own smoothie, hopefully these will inspire you to go to the store, pick up some fresh fruit and treat yourself ASAP. Because y'all, a smoothie in the summertime is always worth it.

1. A HYDRATER: Sunrise Apricot Strawberry Smoothie

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Another name for apricots is Armenian plums which may explain their tiny size. While they may be small, apricots contain their fair share of nutrients including fiber, protein and vitamins A, C, and E. Other reasons why they're so good for you is they are helpful when it comes to keeping you regular and protecting your skin from free radicals. Since apricots also contain a good amount of water (like most fruits do), they're a hydrating treat. As far as strawberries go, they also are full of fiber, along with Vitamin C, folate, potassium and antioxidants. They also have plant compounds in them like ellagitannins and ellagic acid which can help to keep bacteria at bay. Oh, and since the particular recipe that I've included calls for honey too, you can also feel good about getting your "sweet tooth fix" in since honey is proven to be healthier for you than sugar (by a country mile, chile).

Get the recipe here: Sunrise Apricot Strawberry Smoothie

2. A SKIN TREATMENT: Tropical Mango Smoothie

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Hands down, mangoes are personally one of my favorite fruits. I like their sweetness, their texture — pretty much everything. Good thing too because they've got just about every B vitamin that you could think of, along with fiber, copper, vitamins A and C and folate. Mangoes are super good for you because they are filled with polyphenols (plant compounds that serve as antioxidants). That's good to know because polyphenols can slow down the signs of aging. The fiber in them can assist with digestive health and, since Vitamin C helps our body to produce collagen, mangoes can be a smart way to help your skin (and hair) to thrive as well.

Get the recipe here: Tropical Mango Smoothie

3. A NATURAL ESTROGEN ADDITION: Chocolate Cherry Smoothie

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I don't know about y'all but, to me, a bowl of fresh cherries while sitting outside at sunset is something that I'm pretty much always down for.

The people I know who are either going through menopause or are post-menopausal, I will oftentimes recommend that they snack on some cherries. Since they're in season during the summertime, they can really help with hot flashes on a whole 'nother level because they contain phytoestrogens (which is basically a plant form of estrogen).

Cherries are also a good source of fiber, protein and Vitamin C. They've also got a good amount of anti-inflammatory properties, which makes them great to snack on if you're looking to decrease muscular discomfort after a hard workout. As far as the raw cacao powder that this particular recipe calls for, the flavonoids in it can help to lower your blood pressure and risk for high cholesterol levels. Plus, this recipe includes protein powder which is a delightful way to get more protein into your system; especially if you are a vegetarian or vegan.

Get the recipe here: Chocolate Cherry Smoothie

4. AN ORAL HEALTH SURPRISE: Blackberry Banana Bliss Smoothie

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Blackberries are awesome because they too are full of fiber and Vitamin C (a lot of fruits are). Since they also have Vitamin K and manganese in them, you can trust that blackberries are the kind of fruit that will support strong bones and strengthen your immunity. What a lot of people don't know about blackberries is they're also a fruit that contains antibacterial and anti-inflammatory properties that fight off the kind of bacteria that leads to oral decay. When you add bananas to this already amazing fruit, you can get even more fiber as well as potassium, manganese, copper, fiber, protein and vitamins B6 and C. All of these nutrients work together to lower your blood sugar levels, strengthen your heart, reduce muscle cramps, improve digestive health and even aid in weight loss.

Get the recipe here: Blackberry Banana Bliss Smoothie

5. A BRAIN BOOSTER: Raspberry Lime Smoothie

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While we're on the topic of berries, let's touch on raspberries for just a moment. To tell you the truth, it's kinda hard to find another fruit that has as much fiber in it as they do. Raspberries are also a good source of protein, vitamins C and K, manganese, antioxidants, and they also have vitamins B and E, iron, magnesium, potassium and phosphorus in them (crazy, right?). If you're looking for the kind of fruit that will slow down the production of cancer cells, raspberries have got your back. And, because they also contain anti-inflammatory properties, some health professionals say that raspberries can make arthritis much easier to deal with.

What I personally find to be dope is they are one of the fruits that can help to reduce oxidative stress. This is a bonus because that is the type of stress that ultimately leads to cognitive dysfunction. Add some limes into the mix and the amount of Vitamin C and antioxidants that are in them is pretty much off the charts! Also, since both help to increase immunity and the production of collagen while also helping to detoxify your system, why wouldn't you try a raspberry lime smoothie before the summer season ends?

Get the recipe here: Raspberry Lime Smoothie

6. A HEART AND KIDNEY HEALTH DELIGHT: Triple Melon Smoothie

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It makes perfect sense that melons like cantaloupe and honeydew would be in season during the summer months when you stop to think about how light and refreshing both of them are. Cantaloupe's got vitamins A and C, folate, potassium, fiber and antioxidants. Honeydew contains fiber, protein, Vitamin C and potassium. Due to the high water content of both melons, they are super hydrating. The Vitamin C in both will help to fight off free radicals. And since both fruits are a good source of potassium, you can trust that every time you make a fresh triple melon smoothie (the third melon is watermelon and we already covered that), you'll be doing your part to reduce the risk of cardiovascular disease and strokes as well as prevent kidney stones.

Get the recipe here: Triple Melon Smoothie

7. A WEIGHT LOSS SNACK: Honey Plum Smoothie

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I'm pretty sure that most of us know that prunes are nothing more than dried plums. Since a lot of us eat those in order to "stay regular", it's a given that plums are high in fiber. They also contain a fair amount of vitamins A, C, K, antioxidants and potassium. Because plums are low in calories and a good source of fiber, and staying regular can help to deplete your body of toxins that may be stored in your gut, that's what makes this particular smoothie good for weight loss (if you drink them in moderation because plums also contain a quite a bit of natural sugar [i.e., fructose]).

They're also cool because they can help to stabilize your blood sugar levels, promote bone health, lower your blood pressure and destroy the cells that can lead to breast cancer. Yep. Plums are certainly all that. Honey? It always does a body good because it's rich in antioxidants, can improve your cholesterol levels and, since it also has anti-inflammatory properties in it, honey can help to prevent you from getting heart disease or an autoimmune disorder up the road.

Get the recipe here: Honey Plum Smoothie

8. AN APHRODISIAC: Rosé & Watermelon Smoothie

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Watermelon on a hot summer's day? There's not too much that tops it. The reason why it made the smoothie list is, honestly, watermelon deserves an article of its own when it comes to all of the health benefits that it provides. Watermelon is made up of over 90 percent water, which makes it an ultimate way to hydrate yourself. It has a good supply of vitamins A and C. It's got a plant compound in it called Cucurbitacin E which contains antioxidant and anti-inflammatory properties. All of this works together to help to keep your heart strong, bodily inflammation down and muscle soreness from bothering you too much.

What I really like about watermelon is it's also considered to be a natural aphrodisiac. The lycopene (a type of carotenoid) in it is great when it comes to maintaining prostate health. Also, since watermelon contains the amino acid called citrulline and it is good at relaxing blood vessels, including in the genitalia region, this fruit is nicknamed "natural Viagra" because it is able to help to intensify orgasms.

And y'all, the good feelings will only increase with the help of some Rosè red wine and sprigs of mint (which are both in this smoothie recipe) since wine is an aphrodisiac and mint helps your breath to smell nice and fresh.

Get the recipe here: Rosé & Watermelon Smoothie

9. AN ALLERGY RELIEVER: Peach Blueberry Oatmeal Smoothie

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It's my personal opinion that a peach or blueberry-flavored anything is pretty close to being divine. The fact that both of them are uber healthy is literally the icing on the cake. Peaches are good for you because they have protein, fiber, vitamins A, C, E, K and some potassium in them. Plus, they're known for protecting your skin from damaging UV rays, boosting your immunity and also decreasing toxin levels in your system. However, what I truly dig about peaches is they can help to provide relief of allergy-related symptoms. That's because they contain properties that help to block the production of histamines which trigger things like sneezing and itchiness.

Blueberries are cool because they are an impressive source of vitamins C, K and manganese. They've got quite a bit of fiber in them too. Consuming these berries on a consistent basis can reduce DNA damage to your cells, help to lower your blood pressure and even help to fight and prevent urinary tract infections. Plus, since this particular recipe calls for oats, you'll be sure to get even more fiber, along with an unbelievable amount of manganese and a good amount of phosphorus, magnesium, copper, iron and zinc; this is really great since introducing oats to children at a young age can decrease their chances for developing asthma as they age.

Get the recipe here: Peach Blueberry Oatmeal Smoothie

10. AN AMENIA PREVENTER: Boozy Frozen Lemonade

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Although lemons and limes are technically considered to be in season year-round, maybe it's just me, but they seem to be bigger during the summer months. Anyway, let's close this smoothie shout-out piece with a lemon smoothie that is sure to be a good time, thanks to the 2/3 cups of vodka that's in the recipe (for the record, vodka is able to increase blood circulation, lower cholesterol levels and reduce stress levels). Lemons are good for you because they're a great source of Vitamin C, they aid in the digestive process and, because they make it easier for your body to absorb the iron that comes from other foods that you eat, that makes this fruit something that can help to keep you from being anemic as well. So, if you're like me and you happen to like the taste of sour things, a boozy frozen lemonade could be the perfect way to end a hot summer's day. Enjoy!

Get the recipe here: Boozy Frozen Lemonade

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ACLU By ACLUSponsored

Over the past four years, we grew accustomed to a regular barrage of blatant, segregationist-style racism from the White House. Donald Trump tweeted that “the Squad," four Democratic Congresswomen who are Black, Latinx, and South Asian, should “go back" to the “corrupt" countries they came from; that same year, he called Elizabeth Warren “Pocahontas," mocking her belief that she might be descended from Native American ancestors.

But as outrageous as the racist comments Trump regularly spewed were, the racially unjust governmental actions his administration took and, in the case of COVID-19, didn't take, impacted millions more — especially Black and Brown people.

To begin to heal and move toward real racial justice, we must address not only the harms of the past four years, but also the harms tracing back to this country's origins. Racism has played an active role in the creation of our systems of education, health care, ownership, and employment, and virtually every other facet of life since this nation's founding.

Our history has shown us that it's not enough to take racist policies off the books if we are going to achieve true justice. Those past policies have structured our society and created deeply-rooted patterns and practices that can only be disrupted and reformed with new policies of similar strength and efficacy. In short, a systemic problem requires a systemic solution. To combat systemic racism, we must pursue systemic equality.

What is Systemic Racism?

A system is a collection of elements that are organized for a common purpose. Racism in America is a system that combines economic, political, and social components. That system specifically disempowers and disenfranchises Black people, while maintaining and expanding implicit and explicit advantages for white people, leading to better opportunities in jobs, education, and housing, and discrimination in the criminal legal system. For example, the country's voting systems empower white voters at the expense of voters of color, resulting in an unequal system of governance in which those communities have little voice and representation, even in policies that directly impact them.

Systemic Equality is a Systemic Solution

In the years ahead, the ACLU will pursue administrative and legislative campaigns targeting the Biden-Harris administration and Congress. We will leverage legal advocacy to dismantle systemic barriers, and will work with our affiliates to change policies nearer to the communities most harmed by these legacies. The goal is to build a nation where every person can achieve their highest potential, unhampered by structural and institutional racism.

To begin, in 2021, we believe the Biden administration and Congress should take the following crucial steps to advance systemic equality:

Voting Rights

The administration must issue an executive order creating a Justice Department lead staff position on voting rights violations in every U.S. Attorney office. We are seeing a flood of unlawful restrictions on voting across the country, and at every level of state and local government. This nationwide problem requires nationwide investigatory and enforcement resources. Even if it requires new training and approval protocols, a new voting rights enforcement program with the participation of all 93 U.S. Attorney offices is the best way to help ensure nationwide enforcement of voting rights laws.

These assistant U.S. attorneys should begin by ensuring that every American in the custody of the Bureau of Prisons who is eligible to vote can vote, and monitor the Census and redistricting process to fight the dilution of voting power in communities of color.

We are also calling on Congress to pass the John Lewis Voting Rights Advancement Act to finally create a fair and equal national voting system, the cause for which John Lewis devoted his life.

Student Debt

Black borrowers pay more than other students for the same degrees, and graduate with an average of $7,400 more in debt than their white peers. In the years following graduation, the debt gap more than triples. Nearly half of Black borrowers will default within 12 years. In other words, for Black Americans, the American dream costs more. Last week, Majority Leader Chuck Schumer and Sen. Elizabeth Warren, along with House Reps. Ayanna Pressley, Maxine Waters, and others, called on President Biden to cancel up to $50,000 in federal student loan debt per borrower.

We couldn't agree more. By forgiving $50,000 of student debt, President Biden can unleash pent up economic potential in Black communities, while relieving them of a burden that forestalls so many hopes and dreams. Black women in particular will benefit from this executive action, as they are proportionately the most indebted group of all Americans.

Postal Banking

In both low and high income majority-Black communities, traditional bank branches are 50 percent more likely to close than in white communities. The result is that nearly 50 percent of Black Americans are unbanked or underbanked, and many pay more than $2,000 in fees associated with subprime financial institutions. Over their lifetime, those fees can add up to as much as two years of annual income for the average Black family.

The U.S. Postal Service can and should meet this crisis by providing competitive, low-cost financial services to help advance economic equality. We call on President Biden to appoint new members to the Postal Board of Governors so that the Post Office can do the work of providing essential services to every American.

Fair Housing

Across the country, millions of people are living in communities of concentrated poverty, including 26 percent of all Black children. The Biden administration should again implement the 2015 Affirmatively Furthering Fair Housing rule, which required localities that receive federal funds for housing to investigate and address barriers to fair housing and patterns or practices that promote bias. In 1980, the average Black person lived in a neighborhood that was 62 percent Black and 31 percent white. By 2010, the average Black person's neighborhood was 48 percent Black and 34 percent white. Reinstating the Obama-era Fair Housing Rule will combat this ongoing segregation and set us on a path to true integration.

Congress should also pass the American Housing and Economic Mobility Act, or a similar measure, to finally redress the legacy of redlining and break down the walls of segregation once and for all.

Broadband Access

To realize broadband's potential to benefit our democracy and connect us to one another, all people in the United States must have equal access and broadband must be made affordable for the most vulnerable. Yet today, 15 percent of American households with school-age children do not have subscriptions to any form of broadband, including one-quarter of Black households (an additional 23 percent of African Americans are “smartphone-only" internet users, meaning they lack traditional home broadband service but do own a smartphone, which is insufficient to attend class, do homework, or apply for a job). The Biden administration, Federal Communications Commission, and Congress must develop and implement plans to increase funding for broadband to expand universal access.

Enhanced, Refundable Child Tax Credits

The United States faces a crisis of child poverty. Seventeen percent of all American children are impoverished — a rate higher than not just peer nations like Canada and the U.K., but Mexico and Russia as well. Currently, more than 50 percent of Black and Latinx children in the U.S. do not qualify for the full benefit, compared to 23 percent of white children, and nearly one in five Black children do not receive any credit at all.

To combat this crisis, President Biden and Congress should enhance the child tax credit and make it fully refundable. If we enhance the child tax credit, we can cut child poverty by 40 percent and instantly lift over 50 percent of Black children out of poverty.

Reparations

We cannot repair harms that we have not fully diagnosed. We must commit to a thorough examination of the impact of the legacy of chattel slavery on racial inequality today. In 2021, Congress must pass H.R. 40, which would establish a commission to study reparations and make recommendations for Black Americans.

The Long View

For the past century, the ACLU has fought for racial justice in legislatures and in courts, including through several landmark Supreme Court cases. While the court has not always ruled in favor of racial justice, incremental wins throughout history have helped to chip away at different forms of racism such as school segregation ( Brown v. Board), racial bias in the criminal legal system (Powell v. Alabama, i.e. the Scottsboro Boys), and marriage inequality (Loving v. Virginia). While these landmark victories initiated necessary reforms, they were only a starting point.

Systemic racism continues to pervade the lives of Black people through voter suppression, lack of financial services, housing discrimination, and other areas. More than anything, doing this work has taught the ACLU that we must fight on every front in order to overcome our country's legacies of racism. That is what our Systemic Equality agenda is all about.

In the weeks ahead, we will both expand on our views of why these campaigns are crucial to systemic equality and signal the path this country must take. We will also dive into our work to build organizing, advocacy, and legal power in the South — a region with a unique history of racial oppression and violence alongside a rich history of antiracist organizing and advocacy. We are committed to four principles throughout this campaign: reconciliation, access, prosperity, and empowerment. We hope that our actions can meet our ambition to, as Dr. King said, lead this nation to live out the true meaning of its creed.

What you can do:
Take the pledge: Systemic Equality Agenda
Sign up

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