Delicious Summer Squash Juice or Smoothie

Zucchini and Yellow Squash
Louise Heusinkveld/Getty Images
Prep: 5 mins
Cook: 0 mins
Total: 5 mins
Serving: 1 to 2 servings
Nutrition Facts (per serving)
179 Calories
1g Fat
41g Carbs
4g Protein
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Nutrition Facts
Servings: 1 to 2
Amount per serving
Calories 179
% Daily Value*
Total Fat 1g 2%
Saturated Fat 0g 1%
Cholesterol 0mg 0%
Sodium 85mg 4%
Total Carbohydrate 41g 15%
Dietary Fiber 7g 27%
Total Sugars 27g
Protein 4g
Vitamin C 35mg 177%
Calcium 82mg 6%
Iron 2mg 9%
Potassium 762mg 16%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Zucchini is the most popular of all the summer squash. Low in fat, salt, carbohydrates and calories, summer squash has no cholesterol. Summer squash is a portion of great food for those on diets. It is particularly rich in beta-carotene, vitamin C, folate, and fiber. Besides these, this food also provides a wide array of B-complex compounds and is an excellent source of minerals including potassium, magnesium, copper, and manganese, which is particularly important for its assistance in helping the body process glucose, fats, and carbohydrates. Potassium is especially healthful in helping to maintain a healthy heart and blood pressure. Summer squash is also rich in vitamin A, iron, and calcium, as well as omega-3 fatty acids.  

The magnesium content of summer squash helps lower blood pressure naturally. Summer squash also contains a healthy dose of lutein which lowers the risk of stroke and heart attacks, and along with potassium strengthens vision, and coupled with beta-carotene lowers the risk of degenerative eye diseases. Further, the nutritional benefits of summer squash reduce the risk of type II diabetes.

With this recipe, you'll make your juice and smoothie in just a few simple steps. For extra nutrition don't peel your carrots, beet, squash or apple—there are lots of nutrients in the skin.


  • 1 zucchini, with the skin

  • 2 carrots

  • 3 to 4 leaves of your favorite leafy greens, such as baby kale or baby spinach, or a thumb of wheatgrass

  • 1 apple

  • 1/2 beet

  • 1 teaspoon honey, stevia, or agave, optional

For the Smoothie

  • 1 to 2 cups oat milk, or almond, rice, soy, or dairy milk

Steps to Make It

  1. Wash vegetables.

  2. Cut all vegetables into 1 to 2 inch cubes.

  3. Put all vegetables through a juicer.

  4. Add milk and sweetener to taste.

  5. Shake or blend the mixture.