And so it happened – the long-awaited spring has finally arrived, and with it the season for many vegetables and fruits.

After winter's deprivation, we'll finally be able to enjoy fresh vegetables and wonderful, fragrant fruit. They can be used to create so many delicious recipes, but for now, we'll focus solely on smoothies and cocktails. Blending fruits and vegetables is a great way to introduce valuable nutrients to people who don't enjoy these food groups. Furthermore, smoothies make a great snack and can be easily varied, so they won't quickly become boring.

All you need is a good blender or mixer. If you don't already have one, you need to get one immediately. Besides the equipment, all you need is a little willingness and our suggestions, which you'll find below.

Try them all!

1. Spinach, orange and banana smoothie

Ingredients:

– a large handful of spinach leaves;

– large banana;

– freshly squeezed orange juice – 200 ml.

Remove any long, tough stems from the spinach, then wash it thoroughly and place it in a blender jug. Next, add the peeled and chopped banana and orange juice. Blend thoroughly until smooth.

2. Strawberry-coconut breakfast smoothie with chia

Ingredients:

– strawberries – about 10 pieces;

– coconut flakes – 2 tablespoons;

– natural yogurt – 200 ml;

– chia seeds – 1 tablespoon

Thoroughly wash the strawberries and remove the stems. Place them in the blender jug. Then boil a little water and pour it over the coconut flakes. After about a minute, drain thoroughly, being careful not to burn your hands, let cool, and add them to the strawberries. Next, add the yogurt and chia seeds to the blender and blend everything thoroughly.

3. Tomato cocktail with celery and radish

Ingredients:

– tomatoes, preferably sweet variety – 3 pieces;

– chives, parsley – 1 teaspoon each, chopped;

– celery – a sprig;

– radish – 2 pieces;

– a pinch of pepper;

– a few basil leaves for decoration.

Lightly score the tomatoes crosswise and pour hot water over them. Then, peel them, cut them into small pieces, and place them in a blender. Wash the celery and radish, cut them into small pieces, and add them to the tomatoes. Repeat with the herbs and pepper. Blend everything together until the celery is well blended. Finally, pour into a glass and garnish with basil.

4. Green smoothie

Ingredients:

– long cucumber – 1 piece;

– kiwi – 1 piece;

– half a large banana;

– avocado – 2 tablespoons;

– juice from half an orange.

Wash, peel, and chop the cucumber and kiwi, then place them in a blender. Then add the peeled banana, avocado, and freshly squeezed orange juice. Blend everything together and pour into a glass.

5. Cucumber refreshment

Ingredients:

– long cucumber – 1 piece;

– natural yogurt – 180 ml;

– 1/3 clove of garlic;

– dill – a few sprigs;

– a pinch of salt and pepper;

– leek sprouts for decoration.

Peel the cucumber, cut it into small pieces, and place it in a blender. Add the yogurt, pressed garlic, washed and chopped dill, and a pinch of salt and pepper. Blend thoroughly, pour into a glass, and garnish with sprouts.

Celebrate the arrival of spring with us by making your own cocktails from our suggestions. They're quick to make, delicious, and healthy. Try them all!

Beata and Patrycja – creators of the blog Z Pamiętnika Dietetyka (Dietetics' Diary) , authors of a book about healthy eating, and sisters in private. They are a harmonious duo, despite their different worldviews. Beata, a dietitian by profession, loves to set high goals for herself, which is why she turned to dietary catering as a career, wanting to take care not only of her own health but also of all Warsaw residents. Patrycja, on the other hand, has a journalism degree and loves cooking and documenting her adventures in the kitchen. She works on the artistic side of the blog daily, and as she herself admits, nothing is impossible for her. She always strives for her goal, even though it's often uphill.