Soft fruits are a wonderful way to boost our daily intake of essential vitamins, minerals, anti-oxidants and other trace elements that help our bodies to remain fit and healthy.

Soft fruit smoothies are the best way to make us want to eat fruit at least once a day by combining different fruits together or enjoying the refreshing taste and flavour of a single fruit that has its own water content such as a Watermelon.

When you realise the amount of goodness packed into wild berries and succulent soft fruits, you can't help but want to include them in your daily diet. Smoothies are a fantastic way to do that and they provide the perfect means to enjoy your fruity immunity boost on the go.

I have created the following recipes by trying out different things with fruit bought or picked locally when in season (or frozen) from local organic farms, greengrocers and farm shops.

You can mix and match the fruits below and try other soft fruits such as apples, pears, oranges, peaches, Kiwi fruit, apricots, cherries and so on until you find the combinations and flavours you most enjoy.

Main ingredients

Coconut Milk (or Almond, Rice, etc) to cover fruits

Fresh Organic Fruit Juice (optional) - instead of or in addition to milk (above) such as orange, apple

Filtered Water - instead of (or to dilute) Milk and Fruit Juice (above)

1 x banana - for stronger bones, healthy brain functioning and strengthening the nervous system

1 x tbs Raw Honey - many nutritional benefits for boosting immunity

1 x tbs Chai Seeds (optional) - high protein content

Mixed soft fruits

Strawberries

Raspberries

Loganberries

Blackberries

Wild Blueberries (or Wild Blueberry Powder / with no additives)

Single soft fruits

Watermelon

Cantaloupe Melon

Mangoes

Papaya Fruit

Dragon Fruit (or Pink Dragonfruit Powder with no additives) - see images below on the left.

Fruit combination suggestions

1. Frozen mixed berry fruits - great to keep in the freezer and cheaper than buying fresh imported berries.
2. Soft fruit picking - any soft fruits collected in the Summer/Autumn months are perfect for smoothies.
3. Mix different combinations of soft fruits together in one smoothie.
4. Try single fruits on their own, especially Melons which don't need any added liquids, water or main ingredients.

How to prepare

1. Chop fruits to fill two-thirds of your smoothie-maker container or beaker.
2. Add Raw Honey and Chai Seeds before topping up with your preferred liquid/s.
3. Blend and drink while fresh or take it with you - using frozen berries will keep your smoothie cooler for longer.
4. Add crushed iced for a cold refreshing drink or to keep your drink cooler for longer.
5. Blend until smooth and store in the fridge if you are not ready to drink it straight away.

Top Tips

1. Take soft fruit out of the fridge as long as possible before use and place on a windowsill so that they can continue ripening in the sunlight. This results in the fruit achieving maximum nutritional value and sweetness in taste.
2. Include seeds when possible (see below) as they are full of goodness, especially zinc and protein.

Essential soft fruit nutrients

When you know how many nutrients there are to be found in fruit, how much benefit they bring to our mind, body and soul, and how delicious they are when combined or enjoyed on their own in a quick to prepare smoothie, it's hard not to make a date with these immunity boosting treats every single day.

It doesn't have to be too expensive when we take time to pick fruits in the Summer and Autumn months to store in our freezers, or when we buy frozen berries from our local farm shop or greengrocers. You only need a small amount to make a delicious drink and fruit has so many benefits it's a great investment for our overall health and immunity.

Bananas

This favourite fruit is an excellent source of Vitamin B6 which helps the body to produce red blood cells, metabolise carbohydrates and fats turning them into energy, metabolise amino acids, remove unwanted chemicals from your liver and kidney and maintain a healthy nervous system.

Bananas also contain manganese which helps the body to make collagen and protect your skin and cells from free radical damage. Another essential nutrient is potassium which is good for heart health and blood pressure.Full of fibre, this soft fruit helps to keep your gut healthy and safe from harmful bacteria. [Source: Medical Medium - Bananas]

Strawberries (or Wild Strawberries)

Ripened Strawberries are a delicious source of vitamin C - one serving provides half the daily requirement. Strawberries also contain vitamins A, B-complex and E with minerals such as manganese, iron, and zinc. They are rich in antioxidants which boosts their ability to rebuild, repair, and rejuvenate the body. 

Rich in antioxidants and plant compounds that benefit heart, eye and skin health and which remove free radicals to neutralise the potential negative effect they can have on our cells. [Source: Medical Medium - Strawberries]

Raspberries (or Loganberries)

One of the top antioxidant fruits which are essential food for optimum health. Rich in vitamins C, A, E, K and B-complex with minerals such as iron, calcium, and magnesium.

Raspberries are easily digestible and completely assimilable to ensure ultimate absorption of their healing and nutritive properties. [Source: Medical Medium - Raspberries]

Blackberries 

Nutrition-rich with vitamins C, E, A and K with minerals magnesium, potassium, manganese, and antioxidants such as ellagic acid. A popular fruit with powerful anti-carcinogenic properties. 

Blackberries promote healthy digestion and assimilation which helps to maintain bowel regularity, decreasing the risk of colon cancer. [Source: Medical Medium - Blackberries] 

Wild Blueberries

One of the world’s most powerful super-foods compared to the cultivated varieties, which, while great for your health, do not provide even a fraction of Wild Blueberries’ power.

Effective in detoxing heavy-metals, a powerful brain food, a potent prebiotic which helps to restore the liver. These benefits are unobtainable from any other source for every part of the body which is why a daily intake is highly recommended. [Source: Medical Medium - Wild Blueberry]

For information only, I buy my Wild Blueberry Juice online (this is not an affiliate link).

Papaya Fruit

One of the most nutrient dense and healing fruits which is extremely high in beta carotene, vitamins C and A, and minerals such as calcium, phosphorus, potassium, and iron. It is a phenomenal fruit for helping to heal any type of digestive disorder.

Consume regularly to greatly improve skin, hair, and nails and keep your eye’s bright and clear. The black seeds are peppery and when eaten with the sweet papaya taste like a spicy-hot cinnamon candy. [Source: Medical Medium - Papaya]

Mango

Known as the 'The King of the Fruits' with vitamins A, C, E and B-complex, and health promoting flavonoids such as beta-carotene and alpha-carotene. 

Also contains a significant amount of pyridoxine (B-6) which is vital for the synthesis of serotonin and dopamine in the brain, maintaining hormonal balance and healthy immune function and helping the body to break down sugars, fats and proteins. [Source: Medical Medium - Mango]

Watermelon

Watermelon is an excellent fruit that effectively hydrates, detoxifies, and cleanses the entire body on a cellular level.

With half the natural sugar of an apple, Watermelon helps to reduce inflammation, aid weight loss and alleviate depression whilst boosting the immune system and strengthening vision.

Black seeds benefit the nervous system, helping to relax the body and lower blood pressure with helpful amounts of iron, zinc and protein. [Source: Medical Medium - Watermelon]

Cantaloupe Melon

Contains over 19 vitamins and minerals that help to boost the immune system, detoxify the organs, and deeply hydrate and alkalise the body.

Rich in vitamin A and beta carotene to help lower the risk of cataracts and maintain healthy eyesight. Cantaloupe also aids the body in excreting excess sodium which helps to reduce water retention and bloating. [Source: Medical Medium - Cantaloupe]

Start today!

Super fruit smoothies can be made using different combinations of soft fruits and some fruits merit an entire drink all on their own. Get into the habit of preparing delicious fruit smoothies during the Summer months and continue during the colder months using frozen or preserved fruit in order to benefit from these important nutrients when they are most needed.

Fruit picking is a great way to spend time outside and gather your soft fruit reserves through the Summer and in the Autumn when the Blackberries start to ripen.

Sue Cartwright

Spiral Leaf

Please note - none of the links above are affiliate links and I have no affiliation except Medical Medium has worked wonders for me on my return to optimum health. I highly recommend clicking on the links to Medical Medium's site to learn more about the healing and life-giving properties of soft fruits that you will not find anywhere else.