10 Healthy and Fresh Summer Drinks for Moms

Peach Iced Tea | Nathalia Melo Fit

I’ll be honest, I love summer! Days spent by the pool, weekend getaways, and fresh summer fruits turned into some of my favorite juices and cocktails! And that’s exactly what I have for you this week. These refreshing drinks will help you jumpstart your day… or finish it! Whether you are more of smoothie and fresh juice mama, or a margarita mama! (Don’t worry, it’s ok to be both! You know I am!)

These juices, smoothies, and summer cocktails will have you hoping Fall comes late this year. I love using fresh, in season ingredients that help brighten up your day… and your kitchen. I can’t wait to hear which one is your favorite. Let’s jump right in with 10 fresh and healthy summer drinks recipes!

Fresh Red Juice

Sweet strawberries mixed with the earthy flavors of beets make this an ultimate summer favorite of mine. There’s no better way to start your day than with an energizing red juice!

Fresh Red Juice for Healthy Summer Drinks | Nathalia Melo Fit

Servings: 2
Preparation Time: 10 minutes

Ingredients:

  • 2 beets, peeled and roughly diced
  • 1 large red bell pepper, seeded and chopped
  • 1 large tomato, seeded and chopped 
  • 2 large red apples, cored and sliced
  • 2½ cups fresh strawberries, hulled and sliced 
  • ¼ cup fresh mint leaves 
  • Ice cubes, as required

Instructions:

  1. in a juicer, add all the ingredients and extract the juice according to the manufacturer’s directions.
  2. Add the desired amount of ice into 2 glasses.
  3. Transfer the juice into the glasses and serve immediately.

Nutritional Information per Serving:

Calories: 258
Fat: 1.5g
Sat Fat: 0.1g
Carbohydrates: 63.6g
Fiber: 13.7g
Sugar: 45.4g
Protein: 5.7g

Raspberry Slushie

This perfect summer drink is my go-to for cooling out by the pool. It’s also a great alternative for your kids. Those summer slushies they love are full of sugar and artificial flavors. Instead, make a big batch of these fresh raspberry slushies, grab some cute drink adornments, and have a luau in your own backyard with a healthier alternative to a family summer favorite.

Raspberry Slushie | Nathalia Melo Fit

Servings: 2
Preparation Time: 10 minutes

Ingredients:

  • 4 cups fresh raspberries
  • 2 cups ice 
  • ½ cup of sparkling water
  • 3-4 drops liquid stevia

Instructions:

  1. In a high-speed blender, add all the ingredients and pulse until desired slushie consistency is achieved.
  2. Transfer into 2 glasses and serve immediately.

Nutritional Information per Serving:

Calories: 128
Fat: 1.6g
Sat Fat: 0.1g
Carbohydrates: 10g
Fiber: 29.4g
Sugar: 10.9g
Protein: 3g

Fruity Spinach Smoothie

Frozen mango and spinach are some of my favorite flavor combinations. This summer smoothie is going to be a hit for sure! Fresh and just the right amount of sweetness make this a go to for my summer mornings. This is a summer smoothie that you can’t go wrong with.

Fruity Spinach Smoothie | Fresh Summer Drinks Nathalia Melo Fit

Servings: 2
Preparation Time: 10 minutes

Ingredients:

  • 1½ cups frozen mango, peeled, pitted and chopped
  • 1 large frozen banana, peeled
  • 2 cups fresh spinach
  • 1 scoop unsweetened vanilla protein powder 
  • ¼ cup pumpkin seeds 
  • 2 tablespoons hemp hearts 
  • 1½ cups unsweetened almond milk

Instructions:

  1. In a high-speed blender, add all the ingredients and pulse until creamy.
  2. Transfer into 2 glasses and serve immediately.

Nutritional Information per Serving:

Calories: 380
Fat: 16.2g
Sat Fat: 2.4g
Carbohydrates: 40.7g
Fiber: 6.8g
Sugar: 25.5g
Protein: 23.6g

Chocolate Milkshake

I mean who doesn’t love a chocolate milkshake! If you’ve followed me for any period of time you know that ice cream is my favorite treat! So coming up with a chocolate milkshake that I don’t have to feel guilty for enjoying… now that’s a treat! I can promise you are going to love this one.

Chocolate Smoothie | Healthy Summer Treats - Nathalia Melo Fit

Servings: 2
Preparation Time: 10 minutes

Ingredients:

  • 2 large frozen bananas, peeled
  • 1 tablespoon almond butter
  • 3 tablespoons unsweetened cocoa powder
  • ¼ teaspoon vanilla extract
  • 2 cups full-fat coconut milk

Instructions:

  1. In a high-speed blender, add all the ingredients and pulse until creamy.
  2. Transfer into 2 glasses and serve immediately.

Nutritional Information per Serving:

Calories: 550
Fat: 39.1g
Sat Fat: 31.2g
Carbohydrates: 43g
Fiber: 7g
Sugar: 23g
Protein: 7.8g

Lemonade

Lemonade is a summer staple! But… it’s usually filled with sugars that end up leaving you drained of energy. That’s why I’ve decided to put my own twist on a classic summer favorite! Make a huge batch of this and your kids will constantly be begging for more! And you don’t have to feel bad about enjoying a glass or two either.

Lemonade | Fresh Summer Drinks

Servings: 6
Preparation Time: 10 minutes

Ingredients:

  • 1 cup fresh lemon juice 
  • 1/3 cup maple syrup
  • 3 cups water, divided
  • Ice cubes, as required

Instructions:

  1. In a large bowl, add the lemon juice and maple syrup and beat until maple syrup is dissolved completely.
  2. Add water and stir to combine.
  3. Pour the lemonade in ice cubes filled glasses and serve.

Nutritional Information per Serving:

Calories:55
Fat: 0.4g
Sat Fat: 0.3g
Carbohydrates: 12.6g
Fiber: 0.2g
Sugar: 11.3g
Protein: 0.3g

Peach Iced Tea

Freshly brewed peach iced tea is a must. This recipe takes fresh summer peaches, green tea, and just a drop of sweetness to make a drink you’ll be craving all year round.

Peach Iced Tea | Nathalia Melo Fit

Servings: 4
Preparation Time: 10 minutes

Ingredients:

  • 2 green tea bags
  • 1 peach, pitted and sliced
  • 1 (1-inch) piece fresh ginger 
  • 3 cups hot water
  • 1 teaspoon liquid stevia

Instructions:

  1. In a pitcher, add the tea bags, peach slices and ginger.
  2.  Place the hot water into the pitcher and set aside to steep for 15 minutes. 
  3. Remove the tea bags and ginger piece and refrigerate the pitcher for 3-4 hours or until chilled completely.
  4. Pour the tea into ice-filled glasses and serve. 

Nutritional Information per Serving:

Calories: 16
Fat: 0.1g
Sat Fat: 0g
Carbohydrates: 3.8g
Fiber: 0.6g
Sugar: 3.5g
Protein: 0.4g

Cold Coffee

How many of you have a rule in your house that no one can bug mom until she’s had her coffee? If that’s you, then this is your summer drink! Make yourself one of these to sip on outside in the sunshine while both you and the kids get a breath of fresh air.

Cold Brew Coffee | Perfect Summer Drinks for Mom

Servings: 2
Preparation Time: 10 minutes

Ingredients:

  • 2 cups boiling water
  • 4 teaspoons instant coffee granules
  • 1 cup fat-free milk
  • 4 teaspoons sugar-free chocolate syrup
  • 4 teaspoons Erythritol
  • 1/8 teaspoon vanilla extract
  • Ice cubes, as required

Instructions:

  1. In a large bowl, add the water and coffee and stir until dissolved.
  2. Add the milk, chocolate syrup, Erythritol, and vanilla extract, and mix until well combined. 
  3. Transfer into 2 glasses over ice and serve.

Nutritional Information per Serving:

Calories: 61
Fat: 0g
Sat Fat: 0g
Carbohydrates: 10g
Fiber: 0g
Sugar: 9.4g
Protein: 4g

Citrus Margarita

Now we’re talking! Summer cocktails for mama! This citrus margarita has the perfect amount of grapefruit for that bite of sweet and sour. You can’t go wrong with this drink on a warm summer evening.

Citrus Margaritas | Summer Drinks for Mamas

Serving: 1
Preparation Time: 10 minutes

Ingredients:

  • 2 ounces fresh pink grapefruit juice
  • ½ ounce fresh lime juice
  • 2 ounces Tequila Blanco
  • 1 ounce Aperol
  • Ice cubes, as required
  • 2 ounces club soda

Instructions:

  1. In a cocktail shaker, add the grapefruit juice, lime juice tequila, Aperol, and ice and shake well.
  2. Strain the mixture into an ice-filled glass.
  3. Top with club soda and serve.

Nutritional Information per Serving:

Calories: 175
Fat: 0.1g
Sat Fat: 0g
Carbohydrates: 9g
Fiber: 0.7g
Sugar: 7.4g
Protein: 0.4g

Watermelon Cocktail

Watermelon is another classic summer treat! That’s exactly why I had to put my twist on it by creating the perfect watermelon cocktail. Beat the heat this summer with a fresh coconut watermelon cocktail.

Tasty Watermelon Cocktail | Summer Drinks for Mama

Servings: 8
Preparation Time: 10 minutes

Ingredients:

  • 8 cups chilled watermelon
  • 11½ ounces of coconut water
  • 4 tablespoons fresh lime juice
  • 1 cup citrus-flavored vodka
  • Ice cubes, as required
  • Lime wedges, for garnishing
  • Mint leaves, for garnishing

Instructions:

  1. In a blender, add the watermelon, coconut water, and lime juice and pulse until smooth.
  2. Transfer the mixture into a large pitcher with Vodka and stir to combine.
  3. Pour the mixture into ice-filled glasses and serve with the garnishing of lime wedges and fresh mint.

Nutritional Information per Serving:

Calories: 118
Fat: 0.3g
Sat Fat: 0.2g
Carbohydrates: 13g
Fiber: 1.1g
Sugar: 10.4g
Protein: 1.2g

Cucumber Mojitos

Nothing is more refreshing than cucumber. We usually add it to water for a fresh taste, why not your mojito too?! Next time you’re at the shop, pick up a couple of extra cucumbers, some mint, and wallah! You’ll have yourself my favorite twist on a classic rum drink.

Cucumber Mojitos | The Perfect Summer Drink for Moms

Serving: 1
Preparation Time: 10 minutes

Ingredients:

  • 1 lime, quartered
  • 10 fresh mint leaves
  • 1 tablespoon powdered Erythritol
  • 2 English cucumbers, sliced
  • Ice cubes, as required
  • 2 ounces white rum
  • 4 fluid ounces club soda 

Instructions:

  1. In a highball glass, squeeze the lime quarters.
  2. Place the lime quarters, mint leaves, and Erythritol in glass, and with the back of a spoon, muddle well.
  3. Now, place the cucumber slices into the glass and fill with ice cubes. 
  4. Add the rum, then top with club soda. 
  5. With a spoon, gently stir and serve.

Nutritional Information per Serving:

Calories: 141
Fat: 0.1g
Sat Fat: 0g
Carbohydrates: 2.6g
Fiber: 1.2g
Sugar: 0.3g
Protein: 0.5g

Wooh! That’s a lot of fresh summer drinks! As I said, summer is my favorite season of the year! And celebrating fresh summer flavors and in-season ingredients is one of my favorite things to do. This week I have a special challenge for you too! I challenge you to make one of these favorites of mine, and take a photo or video and post it on your social media. Tag me so I can see it and reshare (@nathaliamelofit). I love having the chance to get social with you.

If you LOVE these recipes and want more, make sure to check out my eBook, 50 Delicious and Healthy Recipes for the whole family! These are recipes that you’re whole family and your wallet will love. I’ve got picky eaters at home… and I was DONE making a different dinner for everyone, myself included. That’s why I tried and tested these 50 recipes on my family, before sharing them with you. Grab your copy HERE.

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