Strawberry Cucumber Mint

The Strawberry Cucumber Mint Smoothie is a refreshing, hydrating blend that perfectly balances sweet and cooling flavors for the ultimate warm-weather refreshment.
This spa-inspired creation combines the juicy sweetness of ripe strawberries with the crisp, clean taste of cucumber and the bright, invigorating essence of fresh mint, creating a revitalizing beverage that both nourishes and rejuvenates.
Perfect for hot summer days, post-workout recovery, or anytime you need a cooling pick-me-up, this smoothie delivers exceptional hydration alongside valuable nutrients in a delightfully refreshing package.
Whether you're seeking to beat the heat, support your skin's natural glow, or simply enjoy a delicious and healthful beverage, this strawberry cucumber mint combination offers a perfect balance of flavor and function for hot days and active lifestyles.


- Exceptionally hydrating with high water content from both strawberries and cucumber
- Rich in silica from cucumber for skin, hair, and nail health
- Provides vitamin C and antioxidants for immune support and skin radiance
- Offers natural cooling and digestive properties from mint
- Delivers electrolytes and minerals for proper hydration balance


2 cups fresh strawberries, hulled
1 medium cucumber, peeled if not organic
1/4 cup fresh mint leaves, loosely packed
1 tablespoon fresh lime juice
1 tablespoon honey or to taste
1 cup ice cubes
1/2 cup cold water (optional, for consistency)
Pinch of salt
Strawberry slice, cucumber slice, and mint sprig for garnish (optional)


Strawberries: Rich in vitamin C supporting immune function and collagen production for skin health. Contain ellagic acid and other polyphenols with anti-inflammatory and potential cancer-fighting properties. Provide manganese, potassium, and folate for overall cellular function. The high water content (91%) contributes significantly to hydration.
Cucumber: Exceptional hydrating properties with 96% water content. Contains silica, a mineral that supports connective tissue health for skin elasticity, strong hair, and nails. Provides vitamin K for bone health and blood clotting. Offers a cooling effect on the body both from temperature and natural compounds.
Mint: Contains menthol that activates cold-sensitive receptors, creating a cooling sensation. Offers digestive benefits by relaxing digestive tract muscles and stimulating digestive enzymes. Provides antioxidants like luteolin and rosmarinic acid with anti-inflammatory properties. Contains small amounts of vitamins A and C, as well as manganese.
Lime Juice: High in vitamin C for immune support and skin health. Helps preserve the bright color of the other ingredients. Aids digestion by stimulating digestive juices. Provides a fresh, tangy flavor that balances the sweetness of strawberries and honey.
Honey: Offers natural energy with antioxidant and antimicrobial properties. Contains trace minerals not found in refined sugar. Provides prebiotics that feed beneficial gut bacteria. Adds natural sweetness while supporting the immune system.
Salt: Enhances the natural flavors of the fruits and herbs. Provides electrolytes necessary for proper hydration balance. Helps activate taste buds to better perceive all the flavors in the smoothie. A small amount supports proper fluid balance in the body.


Calories: Approximately 180
Protein: 3g
Carbohydrates: 42g
Fiber: 8g
Fat: 1g
Key vitamins and minerals: Vitamin C, vitamin K, manganese, potassium, silica
Antioxidants: Anthocyanins, ellagic acid, quercetin, luteolin, rosmarinic acid


- Blender
- Cutting board and knife
- Measuring cups and spoons
- Citrus juicer or reamer
- Vegetable peeler (if peeling cucumber)
- Serving glass


1. Wash strawberries thoroughly and remove the green tops (hull them).
2. Wash the cucumber and peel if not organic. Cut into chunks that will blend easily.
3. Wash mint leaves and gently pat dry with a clean kitchen towel.
4. Juice the lime, straining out any seeds.
5. Add all ingredients to the blender: strawberries, cucumber, mint leaves, lime juice, honey, salt, and ice cubes.
6. Start blending on low speed, then gradually increase to high speed.
7. Blend until smooth and frothy, about 45-60 seconds.
8. If the consistency is too thick, add cold water, one tablespoon at a time, until desired consistency is reached.
9. Taste and adjust sweetness by adding more honey if needed, especially if the strawberries aren't very sweet.
10. Pour into a glass and garnish with a strawberry slice, cucumber slice, and mint sprig if desired.

Total preparation time: 10 minutes


- Serve in a tall glass with lots of ice for maximum refreshment on hot days
- For a spa-like presentation, add cucumber slices around the inside of the glass before pouring
- Garnish with a skewer of strawberry and cucumber for an appealing visual touch
- Serve alongside a light summer salad for a refreshing lunch combination


- Best consumed immediately after preparation for optimal freshness and hydration benefits
- Can be stored in an airtight container in the refrigerator for up to 12 hours
- The mint flavor will intensify over time if stored
- Separation is normal; shake or stir well before drinking if not consumed immediately


Extra hydration: Add 1/4 cup coconut water for additional electrolytes
Protein boost: Add 1 scoop of unflavored or vanilla protein powder
Lower sugar option: Omit honey and add 5 drops of liquid stevia
Digestive support: Add 1/2 inch piece of fresh ginger
Creamy version: Add 1/4 of an avocado for healthy fats and creaminess
Adult variation: Add 1 oz of vodka or white rum for a virgin mojito-inspired cocktail


- Perfect as a mid-morning or afternoon refresher during hot weather
- Excellent post-workout hydration, especially after sweaty outdoor exercise
- Great as a light breakfast on warm summer mornings
- Ideal as a pre-meal appetizer to support digestion
- Wonderful for garden parties, picnics, or poolside refreshment


Enhanced hydration: The combination of high water content ingredients (cucumber at 96% and strawberries at 91%) creates a smoothie that hydrates more effectively than plain water alone. The natural sugars, electrolytes, and minerals help the body absorb and retain fluid better, supporting proper cellular function, temperature regulation, and energy levels, particularly important during hot weather or physical activity.
Skin support: This smoothie offers comprehensive skin benefits from multiple angles: the silica in cucumber supports collagen structure and elastic tissue, vitamin C from strawberries is essential for collagen production, and the antioxidants from all ingredients help protect skin cells from oxidative damage. Additionally, proper hydration is fundamental to skin plumpness, elasticity, and a healthy glow, making this an excellent beauty-from-within beverage.
Natural cooling effect: Beyond the physical coolness from ice, this smoothie provides physiological cooling through the menthol in mint, which activates cold-sensitive receptors, and the cucurbitacins in cucumber, which have cooling properties in traditional medicine systems. This can help lower perceived body temperature during hot weather or after exercise, providing relief from heat and supporting the body's natural cooling mechanisms.
Digestive comfort: Mint has been used for centuries to soothe digestive discomfort, reduce bloating, and relieve occasional indigestion through its ability to relax digestive tract muscles. The enzymes in fresh pineapple aid protein digestion, while the fiber from the fruits and vegetables supports regular elimination and feeds beneficial gut bacteria. This makes the smoothie particularly beneficial after heavy meals or during times of digestive sensitivity.
Anti-inflammatory support: Several ingredients offer anti-inflammatory compounds: ellagic acid and anthocyanins in strawberries, cucurbitacins in cucumber, and rosmarinic acid in mint. These plant compounds may help reduce systemic inflammation, which is associated with various chronic conditions. Regular consumption may contribute to a reduced inflammatory load, particularly beneficial for active individuals or those with inflammatory concerns.
Electrolyte balance: Proper hydration isn't just about water intake but also about maintaining electrolyte balance. This smoothie provides natural electrolytes—potassium from strawberries and cucumber, magnesium from mint, and sodium from the pinch of salt—creating a more complete hydration solution than water alone. This supports proper muscle function, nerve transmission, and fluid balance, particularly valuable after sweating or during hot weather.


- Those with known allergies to strawberries should substitute with another berry
- Individuals with cucumber sensitivities may want to start with a smaller amount
- People with specific mint allergies (rare but possible) should omit or substitute with basil
- Those watching sugar intake should account for the natural sugars in strawberries and honey
- Individuals with reflux conditions may need to reduce or omit mint, which can relax the esophageal sphincter


- For the most refreshing drink, chill all ingredients before blending
- If using frozen strawberries, reduce or omit the ice for better texture
- English cucumbers (the long, thin-skinned ones) often have better flavor and fewer seeds
- Briefly muddling the mint leaves before adding to the blender releases more flavor
- For a prettier presentation, reserve a few small mint leaves to blend in at the very end for attractive flecks


Spring Version: Use the first strawberries of the season, which tend to be smaller but more flavorful. Add a handful of tender young spinach leaves for additional spring nutrients and a subtle green boost without changing the flavor significantly.

Summer Version: When temperatures are at their highest, add 1/4 cup of watermelon for extra hydration and electrolytes. Increase the mint to 1/3 cup for stronger cooling effects and consider adding a few basil leaves for complexity.

Fall Version: As strawberries fade, use 1 1/2 cups strawberries supplemented with 1/2 cup of fall apples for seasonal adaptation. Add a touch of cinnamon (just a small pinch) which pairs surprisingly well with the mint and adds warming properties for cooler weather.

Winter Version: Use frozen summer strawberries for brightness in winter months. Reduce the cucumber slightly and add 1/4 cup of citrus (orange or tangerine) for winter fruits with immune-supporting vitamin C during cold and flu season.


Exercise Recovery: Add 1/4 teaspoon of Himalayan pink salt for additional electrolytes, include 1 scoop of protein powder, and substitute coconut water for regular water to replenish minerals lost during intense workouts.

Skin Glow Enhancer: Add 1 tablespoon of collagen peptides, 1/4 of an avocado for healthy fats, and 1 teaspoon of flaxseeds for omega-3 fatty acids to support skin health from the inside out.

Digestive Soother: Increase mint to 1/3 cup, add 1/2 inch of fresh ginger, include 1 tablespoon of chia seeds soaked for 10 minutes before adding, and use raw honey specifically for its digestive benefits.

Detox Support: Add 1/4 cup of fresh dandelion greens (mild young ones), 1 tablespoon of apple cider vinegar with "the mother," and 1/4 cup of fresh parsley to support the liver and kidneys' natural detoxification processes.

Headache Relief: Increase mint to 1/3 cup (mint has been traditionally used for headache relief), add 1/2 inch of fresh ginger, include 1/4 teaspoon of dried feverfew if available, and ensure adequate hydration with extra cucumber.


Q: Will this smoothie help me stay hydrated better than water?
A: Yes, this smoothie can actually improve hydration compared to plain water for several reasons. The natural sugars and electrolytes help your body absorb and retain fluid more effectively. The cucumber and strawberries are both over 90% water, but unlike plain water, they release this moisture slowly as they're digested, providing sustained hydration. Additionally, the small amount of salt adds sodium, an essential electrolyte for proper fluid balance. Research suggests that beverages with a small amount of natural sugar, electrolytes, and beneficial plant compounds may hydrate more effectively than plain water, especially after exercise or during hot weather when electrolyte replacement is important.

Q: Is this smoothie suitable for children?
A: This smoothie is excellent for children, especially during hot weather when proper hydration is crucial. The natural sweetness from strawberries typically appeals to young palates, and the refreshing quality can encourage children to consume more fluids. For very young children who might find mint too intense, you can reduce the mint to 2-3 leaves initially. The smoothie provides valuable nutrients in a kid-friendly format, including vitamin C for immune health and natural electrolytes for hydration. Consider serving it in colorful cups with fun straws to increase appeal, or freeze into popsicle molds for a nutritious frozen treat that most children love.

Q: Can I use dried mint instead of fresh?
A: While fresh mint is strongly preferred for this recipe due to its bright flavor and aromatic compounds, you can substitute with 1 tablespoon of dried mint in a pinch. To get the best results from dried mint: 1) Use a high-quality dried mint that still has good color and aroma; 2) Steep the dried mint in 1/4 cup of hot (not boiling) water for 5 minutes, then cool completely before adding to the smoothie; 3) Strain out any large pieces before blending. The flavor profile will be somewhat different—less bright and fresh but still minty. Another alternative is to use mint extract (food grade), starting with just 2-3 drops and adjusting to taste, though this won't provide the beneficial plant compounds found in the actual leaves.

Q: How can I make this smoothie more filling for a meal replacement?
A: To transform this refreshing smoothie into a more substantial meal while maintaining its cooling properties, add: 1) Protein, such as 1 scoop of vanilla protein powder, 1/2 cup of Greek yogurt, or 2 tablespoons of hemp seeds; 2) Healthy fats for satiety, like 1/4 of an avocado or 1 tablespoon of chia seeds; and 3) Complex carbohydrates such as 1/4 cup of cooked and cooled rolled oats or 1 tablespoon of ground flaxseed. These additions will increase the calorie content, protein, and fiber while adding minimal volume, creating a more complete nutritional profile that will keep you satisfied longer. The cooling properties and refreshing taste will remain, but you'll have a more balanced meal in a glass.

Q: Will the cucumber make this smoothie taste like a salad?
A: Not at all! The sweet, juicy flavor of strawberries dominates this smoothie, while cucumber adds refreshing hydration without a strong vegetable taste. Cucumber has a very mild flavor that's primarily water with subtle freshness, and when combined with the natural sweetness of strawberries and honey, plus the aromatic brightness of mint, it creates a harmonious blend that tastes like a sophisticated fruit drink rather than a salad. The cucumber's role is to add exceptional hydrating properties, a cooling effect, and valuable silica for skin health, all while letting the strawberry and mint shine as the primary flavor notes. Most people, even those who aren't vegetable enthusiasts, find this combination surprisingly delightful and refreshing.