This Berry Bliss Tropical Smoothie is inspired by the Blueberry Bliss Smoothie from Tropical Smoothie Café but made healthier, simpler, and more affordable. With its creamy texture and simple ingredients, it’s perfect as a pre-workout snack or a refreshing treat any time of year.
In summer, I love using fresh berries from U-Pick farms or farmers’ markets. In winter, frozen fruit brings vibrant flavor and nutrition to this easy recipe.
What is in the Blueberry Bliss Smoothie from Tropical Smoothie Café
Tropical Smoothie Cafe’s Blueberry Bliss Smoothie contains Strawberries, Blueberries, Banana, Ice, and Turbinado Sugar (natural brown sugar).
In my variation of this recipe, I bump up the protein and replace the turbinado sugar with the caramel-like flavor of dates.
Dates are not only delicious but also offer many nutritional benefits. Dates are a good source of dietary fiber and contain essential vitamins and minerals. Because Dates are relatively high in calories from natural sugar they make a wonderful addition to smoothies, baked goods, energy bars, and desserts.
Why You’ll Love This Smoothie
Quick and Easy: Whip it up in just 5 minutes with ingredients that fit a flexitarian lifestyle, easy to find locally or online.
Natural Sweetness: A creamy, refreshing blend with a hint of vanilla and no added sugars.
Perfectly Versatile: Enjoy it as a pre-workout snack, breakfast smoothie, or quick breakfast option.
Plant-Powered Nutrition: Includes a scoop of protein powder, 22g of protein, and 7g of fiber to keep you energized and satisfied.
Hassle-Free Clean-Up: A quick rinse is all it takes, saving you time on busy mornings.
Tools
Measuring cups
High-speed blender
My Ingredients
Frozen Blueberries and Strawberries: These vibrant, nutrient-packed fruits add natural sweetness and a thick texture to your smoothie. Using frozen fruit eliminates the need for ice, keeping flavors bold and undiluted.
Sliced Frozen Bananas: A creamy base that’s perfect for smoothies. Opt for frozen bananas for thickness, but fresh ones work in a pinch. Add ice if needed to reach your desired texture.
Soy Milk: A plant-based milk that’s rich in protein, offering 8g per cup. It’s an excellent option for flexitarians looking to reduce dairy while maintaining a creamy consistency and balanced nutrition.
Dates: A wholesome sweetener that blends seamlessly into smoothies. Dates provide natural sugars along with fiber, making them a great choice for sustained energy.
Vanilla Protein Powder: Adds a smooth vanilla flavor while boosting the protein content of your smoothie—perfect for a balanced flexitarian meal or snack.
Collagen Powder (Optional): For those incorporating collagen into their diet, this supplement enhances your smoothie with additional protein.
This smoothie combines plant-powered ingredients with flexible add-ins, offering an adaptable recipe for a variety of dietary preferences and needs.
Optional Recipe Substitutions and Add-Ins
This smoothie is versatile, allowing you to swap ingredients or enhance it with your favorite add-ins:
Swaps
Milk: Use almond milk instead of soy milk.
Dates: Replace with coconut sugar for sweetness.
Berries: Substitute frozen berries with fresh blueberries or try blackberries or raspberries for variety.
Banana: Swap for Greek yogurt for a creamy, tangy twist.
Add-Ins
Chia seeds, hemp seeds, or flaxseed meal for fiber and protein.
Almond butter or peanut butter for healthy fats and rich flavor.
Vanilla extract for a subtle sweetness.
A pinch of cinnamon for warmth and spice.
Mix and match to create your perfect blend!
Step By Step Instructions
Pour your liquid of choice into the blender first for easier blending.
Add the remaining ingredients on top.
Blend until smooth and creamy. Adjust with extra liquid if needed.
Storage suggestions
Freezer Storage
Pour your smoothie into an airtight container and freeze for up to 3 months. Thaw overnight in the fridge, then stir or re-blend before drinking. Bonus Tip: Use leftover smoothie to make smoothie pops by pouring it into popsicle molds—perfect for a healthy, on-the-go treat!
Refrigerator Storage
Store your smoothie in a sealed jar in the fridge for up to 1–2 days. Before drinking, give it a stir to restore its creamy texture.
FAQ (Ask A Dietitian!)
In the following section, I answer frequently asked questions about smoothies and the Blueberry Bliss Smoothie.
Is the Tropical Smoothie Café Blueberry Bliss smoothie healthy?
While Tropical Smoothie Café’s Blueberry Bliss Smoothie provides a fruit boost, it’s loaded with sugar and offers minimal protein. My version includes protein powder for a more filling and balanced drink, along with extra fiber and less sugar.
This Kombucha Mocktail is the perfect replacement for alcoholic beverages, whether you’re embracing Dry January or simply looking for a fun, refreshing drink any time of year. Not only is it delicious, but it’s also packed with probiotics to promote a healthy gut while keeping you hydrated and satisfied.
If you know me, you know I love sipping on fancy beverages. But I’ll admit, staying hydrated can be a challenge. To make drinking more appealing, I elevate my hydration game with creative twists like citrus, bubbles, or a splash of my favorite flavor of kombucha. Mocktails are so versatile—you can mix in herbs, fresh fruit, bitters, or even fancy ice for an elegant touch.
Why I Recommend Taking Breaks from Alcohol
As a registered dietitian and flexitarian food blogger, I encourage exploring alcohol-free periods for these benefits:
Balance and Flexibility: Enjoy a mindful lifestyle without giving up enjoyment.
Health Benefits: Support gut health, improve sleep, and reduce inflammation.
Creative Alternatives: Try fun, flavorful drinks like this Kombucha Mocktail.
This Kombucha Mocktail is one of my favorite ways to enjoy a refreshing, probiotic-packed alternative to alcohol. Whether you are cutting back, participating in Dry January, or exploring a sober-curious lifestyle, it’s the perfect way to unwind and stay healthy.
Let’s Dive In
In this Kombucha Mocktail recipe, we’ll explore why kombucha is a gut-friendly beverage, what makes this mocktail perfect for any occasion, how to make it step by step, and expert tips for pairing and customizing it.
Discover the Buzz About Kombucha: The Gut-Friendly Beverage
Kombucha is a fermented tea, typically made with sweetened green or black tea. Thanks to its natural effervescence, it delivers that sparkling tingle many of us love. Originating in northeast China, kombucha has grown into a globally influential beverage, with its popularity skyrocketing in today’s economy. Many of you may already be familiar with GT’s Kombucha, the leading kombucha brand in the United States, and for good reason. It’s delicious!
Beyond its great taste, kombucha has earned the title of “Healthy Beverage” for its many benefits.
Probiotics: Produces healthy bacteria that encourage gut bacteria diversity and support healthy digestion.
Antioxidants: Offers the same health benefits as tea, including antioxidants that help combat oxidative stress.
Potential Health Benefits: Studies suggest that drinking kombucha may reduce the risk of developing chronic diseases.
With its unique combination of flavor, fizz, and health benefits, it’s no wonder kombucha continues to gain fans worldwide.
Why This Kombucha Mocktail Is Perfect
Why I Love It:
Combines the fun of fancy drinks with the health benefits of kombucha.
Perfect for hot summer days, your next party, or an evening unwind.
Quick, easy, and customizable to suit your taste.
How It Started:
A year ago, I received a SodaStream as a gift, and it became a daily essential for making sparkling water. It’s a great way to reduce plastic and cans while enjoying bubbly drinks. This Kombucha Mocktail quickly became a favorite of mine, especially during the warmer months.
Why It Works:
A fancy drink ritual makes preparing meals feel special and relaxing.
Mocktails offer an alcohol-free way to unwind, with many brands like Curious Elixirs incorporating herbs and adaptogens for added relaxation.
Kombucha adds probiotics for gut health and a natural effervescence that’s both refreshing and satisfying.
When I Make It:
Friday nights while grilling salmon or steaks.
Hosting gatherings or parties.
Anytime I want a refreshing drink to beat the heat.
Pro Tip: Skip the cocktail shaker! Kombucha is naturally fizzy, and shaking it could cause it to overflow. Stir gently to preserve the bubbles.
How to Make a Kombucha Mocktail
Ingredients:
8 oz kombucha (any flavor you love)
16 oz sparkling water
Why This Combo Works:
Decreases the vinegary flavor of kombucha.
Stretches your kombucha supply and saves money.
Pro Tip: Kombucha typically costs $3 to $5 per 16 oz. By mixing 6 oz of kombucha with 6 oz of sparkling water, you cut the cost in half while still enjoying its antioxidants and healthy probiotics.
Optional Add-Ins:
Citrus: Add fresh lemon juice, lime juice, or a splash of grapefruit juice.
Fruits: Mix in cranberry juice, orange juice, mango juice, pineapple juice, or strawberry lemonade. Garnish with fresh strawberries or a lemon wedge.
Herbs: Enhance with a sprig of rosemary, fresh basil, or other fresh herbs for a sophisticated twist.
Ice: Toss in ice cubes to keep your drink chilled and extra refreshing.
Kombucha Mocktail FAQ (Ask a Dietitian!)
What Goes Well with Kombucha?
Fresh Fruit: Ever heard of frozen grapes in wine? Try adding frozen grapes or fresh fruit slices to your kombucha mocktail for a fun twist.
Salads or Grain Bowls: Kombucha’s light and refreshing taste complements fresh, vibrant dishes like salads or grain bowls, making them perfect all year long.
Cheese and Charcuterie Boards: The bubbly, tangy flavor of kombucha pairs beautifully with the creamy richness of cheese and the savory elements of charcuterie.
Pasta or Pizza: Swap your usual glass of wine or beer with a kombucha mocktail for a refreshing alternative that balances rich, hearty meals.
Cookouts: Kombucha is a great non-alcoholic option for BBQs and cookouts. Serve it alongside grilled veggies, plant-based proteins, or meats to offer a refreshing, gut-friendly drink option.
Why This Kombucha Mocktail Deserves a Spot in Your Routine
This drink combines flavor, fizz, and health benefits, making it ideal for any occasion. Whether you’re hosting a party or winding down after a long day, this Kombucha Mocktail will keep you refreshed, satisfied, and hydrated.
My favorite Kombucha brand and flavor, GT's Synergy Trilogy makes an amazing Kombucha Mocktail. This drink is wonderful enjoyed during outdoor events, dinner parties, or just as a weeknight, after work, beverage!
8oz GTs Synergy Trilogy Kombuchaor other kombucha per your preference
1-2tspLime JuiceOption for Fresh Squeezed
Garnish
Lime Wedgesoptional
Instructions
Pour the kombucha into a large glass or pitcher. Gently stir in the sparkling water to preserve the fizz. Add lime juice if desired, and stir lightly. Serve over ice and enjoy!
There’s something magical about the rich, bold flavor of coffee combined with the velvety sweetness of chocolate and that is why I love this Mocha Protein Shake! Inspired by the beloved Mocha Madness, this homemade version is even better. It’s made with whole, nourishing ingredients, naturally sweetened with a frozen banana and a date, and packed with plant-based protein for lasting energy, all without the excess sugar and additives of the original.
It’s a creamy, energizing blend that feels indulgent but fuels your body with goodness. Packed with plant-based protein, natural sweetness from a frozen banana and a date, plus a little caffeine boost from cold brew, this shake does it all. It’s the perfect way to kick-start your morning, power through a busy afternoon, or refuel after a workout.
Whether you’re a coffee lover, a chocoholic, or just looking for a delicious way to hit your protein goals, this Mocha Protein Shake is calling your name. One sip, and you’ll see why it’s a go-to favorite for busy mornings, pre-workout fuel, or a post-dinner treat. Let’s dive into the recipe and sip on something that tastes like dessert but fuels you like breakfast.
Mocha Shake Ingredients
This Mocha Shake is packed with simple, wholesome ingredients, and with the addition of protein powder, it easily doubles as a protein-packed treat. Here’s everything you need:
Soy Milk: I use soy milk for a creamy, plant-based option, but you can swap it with almond, oat, or coconut milk—whatever you prefer!
Cold Brew: Chilled Drip coffee or espresso also works!
Frozen Banana: For that perfectly creamy texture, I like to use frozen ripe banana chunks. They also add natural sweetness.
Dates: A couple of dates bring just the right touch of sweetness. If you don’t have dates on hand, maple syrup is a great substitute.
Unsweetened Cocoa Powder: This adds a deep, rich chocolate flavor without any added sugar.
Mocha Protein Powder: I love using Earth Fed Muscle’s Magic Beans for an extra boost of protein and that delicious mocha flavor. Don’t have mocha protein powder? Chocolate works fine!
Optional Ingredients:
Non-fat yogurt (for even more protein and creaminess)
Vanilla extract
Chia seeds (for added fiber and healthy fats)
Chocolate shavings or chocolate chips (for a little indulgence)
Want more of a coffee kick? You can swap out half of the soy milk for brewed coffee or stir in a spoonful of espresso powder or instant coffee to take it to the next level!
Optional Add Ins
If you’re looking to increase your calorie intake for weight gain or maintenance, it’s easy to transform this Mocha Shake into a decadent, high-calorie treat.
Here are a few simple ingredients to bump up the calories while still keeping it delicious:
Ice Cream: Add a couple of scoops of your favorite ice cream, such as coffee, or even vanilla for extra richness and calories. My favorite is Tiallamook Chocolate Ice Cream!
Chocolate Syrup: Drizzle in some chocolate syrup for added sweetness and a boost of flavor.
Leftover Coffee or Cold Brew Coffee: Swap out some or all of the milk for leftover coffee or cold brew to enhance the mocha flavor.
Milk: Instead of soy milk, use whole milk or regular milk for a higher calorie base. You can even add a splash of cream for extra richness.
Almond Butter: Stir in a spoonful of almond butter for healthy fats and a nutty flavor.
Whipped Cream: Top it off with a generous dollop of whipped cream to make this shake extra indulgent.
How to Make a Mocha Shake
Making a Mocha Shake is super simple and easy!
Here’s how to do it:
Step 1: Add Ingredients
Start by adding your ingredients to a high-speed blender. Begin with the liquids, such as soy milk (or whole milk, regular milk, or any milk of your choice). Next, add your frozen banana chunks, dates (or maple syrup), unsweetened cocoa powder, mocha protein powder, and any optional ingredients like non-fat yogurt, chia seeds, or almond butter.
Step 2: Blend
Blend everything together until the mixture is smooth and creamy. For an extra indulgent twist, you can drizzle in some chocolate sauce while blending for a richer, chocolatey flavor.
Step 3: Serve and Enjoy
Pour your Mocha Shake into a glass and enjoy! If you’re feeling fancy, top it with a swirl of chocolate sauce, a sprinkle of chocolate chips, or even a dollop of whipped cream for a café-style treat.
Quick Cleanup Tip
Rinse your blender immediately after making your smoothie. This simple step prevents the smoothie residue from drying and sticking, making cleanup so much easier and quicker for your next use!
What to Do With Leftovers
Got leftover Mocha Shake? Don’t let it go to waste!
Here’s a fun and easy way to make the most of it:
Freeze It: Pour the leftovers into an ice cube tray and freeze. Once frozen, you can pop those smoothie cubes into your next coffee smoothie for a thicker, frostier texture. Or, blend them up with a bit of milk for an easy homemade ice cream treat! It’s a great way to avoid waste and keep your smoothie game strong.
Dietitian Approved Recipe & Why I Drink Protein Smoothies Daily
This High-Protein Mocha Madness Shake delivers over 30g of protein, at least 6g of fiber, and under 300 calories, making it a filling, energizing option for breakfast, post-workout recovery, or a healthy treat any time of day.
As a flexitarian dietitian with a passion for running, weightlifting, and staying active, protein smoothies have become a vital part of my daily routine. During my training for endurance races and strength-building workouts, I realized just how important proper nutrition is for performance and recovery. Whether I’m logging miles on the trail or focusing on strength at the gym, protein smoothies keep me fueled and help support my fitness goals.
Here are four reasons why protein smoothies are a vital part of my training and nutrition regimen:
Energy
Endurance exercise, such as long distance running, requires significant energy, with long runs often burning 800 to 1,200 calories or more, depending on factors like body weight, pace, and duration. Protein smoothies provide a quick and efficient way to refuel with carbohydrates, healthy fats, and protein, helping me maintain energy levels and improve performance, whether I’m logging miles or lifting weights.
Recovery
Proper recovery is essential to repair muscles and tissues after intense training sessions. Protein is especially important for muscle recovery and tissue repair. I rely on protein smoothies to meet my daily protein needs and help with muscle recovery after a run or workout, ensuring my body is ready for the next session.
Injury Prevention
Nutrition plays a huge role in injury prevention, especially when it comes to keeping bones, joints, and connective tissues healthy. My protein smoothies are packed with nutrients that help support bone health and tissue strength, reducing the risk of overuse injuries, which are common with both running and weightlifting.
Hydration
Staying hydrated is just as important as getting enough protein and calories. Smoothies are full of hydrating ingredients like frozen fruits, almond milk, and even coconut water, helping to keep my body properly hydrated. This helps prevent cramping, maintain fluid balance, and support overall health during long workouts.
Incorporating protein smoothies into my routine helps me hit my nutrition targets, stay strong, and perform at my best—whether on the trails, at the gym, or anywhere in between!
Like This Recipe? Try These Other Delicious Smoothie Recipes?
Below are a few other smoothie recipes you may enjoy!
rubber spatula for scraping down the sides of the blender
smoothie glass
Ingredients
½cupunflavored soy milk
½cupcold brew
1frozen Banana
4tbspmocha protein powderor chocolate
1tbspcocoa powder
optional dates
Glass Garnish
toasted coconut flakes, almonds and melted chocolate
Instructions
Blend
Add the cold brew, soy milk, frozen banana, mocha protein powder, cocoa powder, and date to a blender.
Blend Until Smooth
Blend on high until the mixture is smooth and creamy, with no chunks of date remaining.
Serve
Pour into a glass and enjoy immediately.
Notes
Nutrition information will vary based on ingredients used. This is especially significant with the brand and type of protein powder used. Want more of a coffee kick? You can swap out half of the soy milk for brewed coffee or stir in a spoonful of espresso powder or instant coffee to take it to the next level!
How To Make Panera Strawberry Banana Smoothie At Home
This Strawberry Banana Smoothie tastes like a Panera Smoothie! This recipe is perfect for those chaotic mornings when you need something quick and portable for “on-the-go” breakfast. Rather than skip breakfast, grab a couple of yummy breakfast cookies, or better yet, whip up a smoothie like this Panera Copycat.
Smoothies are a great way to get your daily servings of fruits and veggies while also being a busy bee. From leaving for work extra early to prepare for that presentation, to dropping the kids off at school, to hitting up the gym at 5 am before you tackle your day, let’s face it, sitting down and enjoying breakfast just isn’t realistic. But when you do have time, this recipe can be enjoyed when you can mindfully savor every lick, sip, and slurp.
How To Make a Panera Bread Strawberry Banana Smoothie Recipe
Making your very own Panera Strawberry Banana Smoothie at home is easy!
Let’s start with the ingredients.
Fruit: Strawberries & Bananas
For this recipe, I chose frozen strawberries and bananas. You could also use strawberry puree, or fresh strawberries and bananas in this recipe. I prefer to use frozen fruit so I do not need any ice.
Make this a Panera Strawberry Smoothie by omitting the bananas or a Peanut Butter Banana Smoothie by omitting the strawberries and adding a spoonful of peanut butter! Note, that the nutrition facts for your smoothie will change depending on what fruits and ingredients you use.
Liquid: Milk of Choice
My milk of choice is soy milk for its flavor and nutritional value. You could use almond milk, oat milk, coconut milk, or cow’s milk in this fruit smoothie recipe.
Sweetness: Dates
This sticky & sweet dried fruit is my go-to sweet addition to my smoothies. At times, I might even use date syrup. Some other sweet choices include maple syrup, honey, or (my gosh) refined sugar. My sweetener choice is based on the flavor profile of the smoothie but also my mood!
Example: I might use maple syrup in a banana oatmeal smoothie to give it an extra “breakfasty” taste.
Fat: Nut Butter or Fat Plain Greek Yogurt
Fat is essential for my creamy smoothies. Have you ever made a smoothie and it was all foam?! I have, and there is nothing I despise more (being a little dramatic here but it really is disappointing).
There are a few explanations for the foam (which I will definitely be diving into in a future blog post) but I stick to one rule to prevent foam and ensure creaminess, always add fat. Insoluble fiber does not dissolve in water and is often the culprit of foaminess. Insoluble fiber can be found in many fruits and vegetables that we put in our smoothies.
Adding fat is one of my best tips to prevent the fiber from foaming up! But really, I also love the taste and satiation the added fat brings!
Some other fats that are excellent in a healthy smoothie include:
Whole milk, which also functions as a liquid
Avocado, which is especially delicious when combined with blueberries
Full-fat plain Greek yogurt
Nuts and/or seed butter. One of my favorite nut/seed butter to use is Almond. I just love the taste of almond butter in a smoothie, especially when paired with almond extract. It is the perfect subtle flavor that has the taster going, hmmmmm yummy, that’s so good, what is that flavor I am tasting?!
Protein Powder or Collagen Powder Add Ins
I like to add protein powder to most of my smoothies. The added protein keeps me satisfied and helps me meet my protein needs for the day! One of my favorite delicious breakfast hacks is to include at least 30g of protein in my healthy breakfast meal!
To help me keep track of my protein I use the food diary also known as MyFitnessPal exercise tracker (in my opinion the best macro tracking app). It helps me stay on top of the grams of protein I am consuming throughout the week. Plus, it’s free!
More Ingredient Add Ins
More Strawberry Banana Smoothie with Delicious Add-Ins!
Creatine: 3-5g of creatine is ideal for supporting muscle strength and recovery, especially if you’re on a fitness journey. This flavorless addition blends easily without altering the smoothie’s creamy texture.
Chia & Flax Seed Mix: Combining chia and flax seeds provides a powerful mix of omega-3 fatty acids, fiber, and protein. Together, they support heart and digestive health, help keep you full longer, and add a gentle nutty flavor that complements the smoothie’s sweetness. Just a tablespoon or two is all you need!
Apple Juice or Fruit Juice: A splash of apple juice or any preferred fruit juice adds a natural sweetener, intensifying the fruity flavors.
Coconut Yogurt: For a creamy smoothie with a tropical twist, mix in a spoonful of coconut yogurt.
Frozen Cauliflower: Adding a handful of frozen cauliflower florets or riced cauliflower is a clever way to thicken your smoothie without extra sugar or calories. Cauliflower is packed with vitamin C, fiber, and antioxidants, making your smoothie creamy, nutrient-dense, and you still have a super delicious smoothie.
Honey or Maple Syrup: A drizzle of honey or maple syrup can add subtle natural sweetness without overpowering the fruit flavors.
Step By Step Instructions
Step 1: Add All Ingredients
Place all your measured ingredients into a blender. This could include fruits, liquids, yogurt, and any additional flavorings or supplements.
Step 2: Blend the Ingredients
Secure the blender lid and blend until the mixture is smooth. Check for any unblended chunks and blend again if needed.
Step 3: Taste and Adjust
Give your smoothie a taste and adjust based on your preferences:
Too thick? Add a bit more soy milk (or your preferred liquid).
Too thin? Add more yogurt or ice to thicken it up.
Not sweet enough? Add a date or a small amount of sweetener.
Serving Suggestions
Take your smoothie to the next level with these creative serving ideas:
Classic Glass: Serve in a chilled glass with a straw or fruit garnish.
Smoothie Bowl: Pour into a bowl and top with granola, fruit, or seeds.
On-the-Go: Pour into a thermos for an easy, portable snack.
Layered: Feeling extra? Combine two smoothie flavors for a fun layered effect.
Frozen Popsicles: Perfect for leftovers! Pour into popsicle molds and freeze for a cool treat.
Speaking of Leftovers
In addition to making Frozen Popsicles, you can also try these other options:
Refrigerate: Store in the fridge for a quick snack later. I prefer smoothies fresh, but it’s a good option for short-term storage!
Freeze in Ice Cube Trays: Pour into ice cube trays and freeze. Later, blend the smoothie cubes with milk and fresh fruit for an easy, ready-to-go smoothie.
3pitted medjool dates If not pitted, remove the pit in advance
2cupunsweetened soy milk
5tbspprotein powderunflavored, strawberry, or vanilla
¼cupfull-fat plain Greek yogurt
Instructions
Step 1: Add All Ingredients
Place all your measured ingredients into a blender. This could include fruits, liquids, yogurt, and any additional flavorings or supplements.
Step 2: Blend the Ingredients
Secure the blender lid and blend until the mixture is smooth. Check for any unblended chunks and blend again if needed.
Step 3: Taste and Adjust
Give your smoothie a taste and adjust based on your preferences:Too thick? Add a bit more soy milk (or your preferred liquid). Too thin? Add more yogurt or ice to thicken it up. Not sweet enough? Add a date or a small amount of sweetener.
Notes
Tip: If you like your smoothie thinner add more soy milk 1 TBSP at a time until your desired consistency. Nutrition facts are estimated based on available ingredient data and preparation. Actual values may vary based on ingredients, measurements, and cooking methods used.For precise nutritional information, consult a registered dietitian or use your preferred nutrition calculator.
Did you grow some epic lemon cucumbers this year and find you have an excess amount? Or perhaps you picked up some lemon cucumbers from the farmers market and are now scratching your head about what to do with them.
Lemon cucumbers make excellent additions to salads, salsas, or sliced over sandwiches. But before I dive into 8 ways to use up your excess lemon cucumbers this summer, let’s cover some frequently asked questions!
FAQ (Ask a Dietitian!)
Some frequently asked questions about lemon cucumbers.
Do Lemon Cucumbers Taste Like Lemons?
No, lemon cucumbers do not taste like lemons. Theey have a mild, refreshing flavor, much like traditional fresh cucumbers.
What is lemon cucumber good for?
Lemon cucumbers are just like any other regular cucumber, like english cucumbers, they are amazing in salads, sandwiches, as a dipper, or pickled
Can you eat raw lemon cucumbers?
Yes, you can eat raw lemon cucumbers. I actually prefer to eat lemon cucumbers raw. That being said, you can also eat lemon cucumbers dehydrated, grilled, or roasted.
Are lemon cucumbers burpless?
Lemon cucumbers are burpless, meaning they are non-bitter and contain very little cucurbitacin. Cucurbitacin is the compound that causes bitterness in cucumbers.
8 Easy Lemon Cucumber Recipe Ideas
Now, here are some easy healthy recipes that you can use with your next batch of lemon cucumbers or any other garden cucumbers you might have on hand.
Lemon Cucumber Salad
Maybe one of the easiest methods of using lemon cucumbers is in a simple salad. Just chop up your lemon cucumbers, add 1, 2, or 3 additional veggies, fruit, or herbs, then dress it up with an easy lemon vinaigrette made with fresh lemon juice, lemon zest, and olive oil. Champagne vinegar or any other wine vinegar also makes for an excellent vinaigrette. Check out how I use lemon cucumbers in this recipe, Easy Lemon Cucumber Salad with Lemon Vinaigrette.
Lemon Cucumber Salsa
Use lemon cucumbers like pepper or other cucumber varietal and add it to your salsa and pico de gallos. I love to take some sungold cherry tomatoes from my garden, chop them, and mix them into my lemon cucumber pico de gallo. The colors are like sunshine.
Chopped Lemon Cucumbers in Simple Salads a Grain Bowl
When making a nutritious grain bowl, simply include some chopped lemon cucumbers. I might further spice it up with a little red chili flakes. Check out how you can use lemon cucumbers in this Greens and Ancient Grains Bowl.
Sliced in a Sandwich
Lemon cucumbers are the perfect size to add to a sandwich. Slice the lemon cucumbers in thick rounds and add them to your sandwich. They add a wonderful cucumber crunch. Try a combination of flavors like seeded whole wheat bread, with a spread of pesto, sliced cucumbers, tomatoes, bell peppers, spinach, and oven-roasted turkey breast or baked tofu.
Have a killer glaze or sauce when cool would taste fantastic drizzled over sliced cucumbers? Use that with some lemon cucumbers like this Garlic Sweet Soy Glaze Recipe. Further elevate this simple side with fresh herbs like mint, basil leaves, or cilantro.
Refrigerator Pickle Recipes
These arent your usual pickles, they are refrigerator pickles using lemon cucumabers! Easy Lemon cucumber pickles are a super easy recipe. I love to use white vinegar, white wine vinegar, or apple cider vinegar with my cucumber slices when making pickles. You can easily make quick pickles with water, vinegar, and salt.You can also include ingredients like celery seeds, red onion, fresh dill and a tbsp of mustard seed.
Dehydrated into “chips”
Lemon cucumber chips are innovative, fun, and a healthier alternative to potato chips. However, I do enjoy a little of both, the refreshing cucumber chip alongside a salty and crunchy potato chip with a little cool ranch dip!
Lemon cucumber water offers a light lemon flavor, enhanced by slices of whole lemon, fresh basil, or mint leaves for a refreshingly hydrating twist. Perfect for a flavorful, cooling drink on a hot summer day.
Featured and More Recipes
Lemon cucumber versatility and ability to enhance both taste and aesthetics of recipes make lemon cucumbers an exciting ingredient to explore across a wide range of culinary creations. Happy Cooking!
Roasted Jalapenos: An Easy Recipe for Salsa or Sauce
Check out this super easy and simple roasted jalapeno recipe. It is perfect for making an easy roasted jalapeno hot sauce!
In addition to a delicious hot sauce, Oven-Roasted jalapeños make delicious salsa and other yummy sauces. But don’t stop there, they can be used as a spicy kick in a marinade, a topper for rice or tacos, and even in soup!
I love how the roasted jalapenos add a smoky flavor to whatever dish you add them to.
Why You Will Love Roasted Jalapeno Peppers
I love to make roasted jalapenos for my roasted jalapeno hot sauce recipe. However, they are good for so many more reasons.
Versatility: Perfect in salsas, sauces, dips, or as a topping for burgers, nachos, and more.
Customizable Heat: Control the spice level by removing or keeping the seeds.
Simple to Make: Easy to roast in the oven, grill, or even stovetop.
How to Use Roasted Jalapeño Peppers
Salsas: Add roasted jalapeños to homemade salsa such as jalapeno salsa with roasted garlic cloves, lime juice, and cherry tomatoes, or mix them into a mango habanero salsa for a smoky, spicy kick.
Black Beans Side Dish: Adding oven-roasted jalapenos is a simple way to give black beans extra flavor.
Tacos: Enhance your tacos by adding oven-roasted jalapeños for a spicy flavor
Nachos: Toss roasted jalapeños into oven-baked nachos, either with the tortilla chips and toppings or after for added spice.
Burgers and sandwiches: Add to burgers and sandwiches for a kick
Eggs: Stir into scrambled eggs and omelets for a spicy take on breakfast
Hot Sauces: I love using my food processor to whip up a variety of sauces and salsas featuring oven-roasted jalapeños
Creamy sauces and Dips: Create a spicy cashew green sauce to pair with roasted veggies, baked fish, or tofu for a deliciously vibrant dip.
Tools
Roasting Pan or baking sheet
optional: Parchment paper
Rubber Spatula
Measuring Spoons
Ingredients
Raw Jalapeños: Fresh, firm peppers are best. Keep them whole or halve them, and remove seeds for less heat.
Olive Oil: A light drizzle helps the jalapeños roast evenly and enhances their smoky flavor.
Salt (Optional): Adds seasoning to balance the spice, or customize with other spices like garlic powder or cumin.
Step By Step Instructions
Follow my easy method for making the best-roasted jalapeño peppers.
Step 1: Preheat your oven Set the oven to 425°F (220°C).
Step 2: Prepare the jalapeños Wash and dry the jalapeños. You can either leave them whole or cut them in half lengthwise. Option to remove the seeds and ribs to reduce the spiciness.
Step 3: Toss in oil In a large bowl, drizzle olive oil over the jalapeños and toss to coat evenly. Sprinkle with salt if using.
Step 4: Roast Place the jalapeños on a roasting pan or baking sheet in a single layer, cut side down if halved. Roast for 15-20 minutes or until the skin blisters and the peppers become slightly charred.
How To Store
Once the jalapenos have cooled, place them in an airtight container and store them in the refrigerator for up to 1 week.
Flash Freeze (Optional): Spread the cooled jalapeños on a baking sheet in a single layer and freeze them for 1-2 hours. This prevents them from sticking together later.
Transfer to Freezer Bags: After freezing, place the jalapeños in a resealable freezer-safe container. Remove as much air as possible. Keep in the freezer for up to 6 months.
Bonus Ways to Make Roasted Jalapeños
Try these alternative methods to make it easy to roast jalapeños no matter what equipment you have on hand!
Grill Method:
Preheat the grill to medium-high heat. Place whole or halved jalapeños directly on the grill grates. Grill for 5-10 minutes, turning occasionally, until the skin blisters and chars.
Stovetop Method:
Heat a cast iron skillet over medium-high heat. Place whole or halved jalapeños in the dry pan and cook for about 5-8 minutes, turning occasionally, until the skin blackens and the peppers soften.
Air Fryer Method: (My Fave)
Preheat the air fryer to 375°F (190°C). Arrange the whole or halved jalapeños in the air fryer basket. Cook for 8-10 minutes, shaking halfway through, until blistered and slightly charred.
Make A Roasted Jalapeno Hot Sauce (No-Recipe Recipe)
Roast a handful of roasted jalapeños (6-8), andkeep seeds if you want extra heat. Toss them in a blender with a couple of garlic cloves, a about 1/2 cup of vinegar (white or apple cider or both!), 1-2 tbsp honey for sweetness, and ~1/2 tsp salt. Add a little water (2-4 tbsp) to get the consistency you like.
Blend those until smooth, adjusting salt and honey to taste. Pour it into a jar, and that’s it! You’ve got a smoky, tangy hot sauce to spice up tacos, eggs, grilled meats, or whatever you like.
This roasted jalapeno hot sauce will be kept in the fridge for up to two weeks!
Wash and dry the jalapeños. You can either leave them whole or cut them in half lengthwise. Option to remove the seeds and ribs to reduce the spiciness.
Step 3: Toss in oil
In a large bowl, drizzle olive oil over the jalapeños and toss to coat evenly. Sprinkle with salt if using.
Step 4: Roast
Place the jalapeños on a roasting pan or baking sheet in a single layer, cut side down if halved. Roast for 15-20 minutes or until the skin blisters and the peppers become slightly charred.
