Strawberry Cucumber Refresh

The Strawberry Cucumber Refresh is a light, hydrating smoothie that perfectly balances the sweet juiciness of fresh strawberries with the cool, crisp essence of cucumber.
This vibrant pink creation delivers a clean, rejuvenating flavor profile enhanced with bright notes of mint and lime, creating an exceptionally refreshing beverage that's both satisfying and revitalizing.
Designed to provide optimal hydration alongside gentle nutrition, this smoothie offers a perfect solution for hot days, post-exercise recovery, or anytime you need a cooling, replenishing boost without heaviness.
Whether enjoyed as a light breakfast, a midday refresher, or a hydrating post-workout drink, the Strawberry Cucumber Refresh brings a spa-like experience to your glass with its beautiful color, invigorating flavor, and nourishing properties.


- Exceptional hydration support with high water content from cucumber and strawberries
- Rich in vitamin C and antioxidants that support immune function and skin health
- Features natural electrolytes for optimal fluid balance
- Provides silica from cucumber that supports skin, hair, and nail health
- Offers gentle digestion support with cooling, anti-inflammatory properties


1 medium cucumber, peeled and chopped
2 cups fresh or frozen strawberries
10-12 fresh mint leaves
1 tablespoon fresh lime juice
1 tablespoon honey or to taste
1 cup coconut water
1/2 cup ice cubes (more if using fresh strawberries)
Pinch of sea salt (optional)


Cucumber: Exceptionally hydrating with 96% water content. Contains silica for skin, hair, and nail health. Provides potassium, magnesium, and vitamin K. Has cooling, anti-inflammatory properties that support digestive health. Low in calories but rich in soluble fiber for gut health.
Strawberries: Excellent source of vitamin C, providing more than 100% of daily needs in one cup. Contain anthocyanins that have anti-inflammatory properties. Provide folate and potassium for heart health. Offer fiber for digestive health and blood sugar regulation. Rich in ellagic acid which may have cancer-fighting properties.
Mint Leaves: Contain menthol which aids digestion and soothes the digestive tract. Provide small amounts of vitamins A, C, and several B vitamins. Have antimicrobial and antiviral properties. The aroma can enhance alertness and cognitive function. Natural cooling effect supports body temperature regulation.
Lime Juice: High in vitamin C for immune support and skin health. Contains antioxidants including flavonoids. Supports digestion by stimulating digestive enzymes. May help reduce kidney stones through citric acid content. Adds brightness and natural preservation to the smoothie.
Honey: Provides natural sweetness with additional antioxidants. Has antimicrobial and soothing properties for sore throats. Contains enzymes, amino acids, and trace minerals. Lower glycemic impact than refined sugar when consumed in moderation.
Coconut Water: Naturally rich in electrolytes including potassium, magnesium, sodium, and calcium. Provides hydration with minimal calories. Contains cytokinins, plant hormones that may have anti-aging effects. Supports heart health with potassium that helps maintain healthy blood pressure.
Sea Salt (optional): Provides trace minerals that support electrolyte balance. Enhances flavor and brings out the natural sweetness of the fruits. Supports proper hydration when consumed in small amounts. Contains small amounts of essential minerals including magnesium and potassium.


Calories: Approximately 180
Protein: 2g
Carbohydrates: 42g
Fiber: 6g
Fat: 1g
Key vitamins and minerals: Vitamin C, Potassium, Magnesium, Vitamin K
Antioxidants: Anthocyanins, ellagic acid, vitamin C


- High-speed blender
- Measuring cups and spoons
- Cutting board and knife
- Citrus juicer or reamer (for lime)
- Vegetable peeler (for cucumber)
- Serving glasses


1. Wash all produce thoroughly.
2. Peel the cucumber (optional, but recommended for smoother texture) and chop into chunks.
3. Hull and quarter the strawberries if fresh.
4. Wash mint leaves and gently pat dry.
5. Juice the lime to obtain 1 tablespoon of juice.
6. Add coconut water to the blender first.
7. Add cucumber, strawberries, mint leaves, lime juice, honey, and the optional pinch of sea salt.
8. Add ice cubes.
9. Blend on low speed first, then increase to high until smooth (about 30-45 seconds).
10. Taste and adjust sweetness or lime juice as needed.

Total preparation time: 10 minutes


- Serve in a tall glass with a slice of cucumber and strawberry on the rim
- Garnish with a sprig of fresh mint and a lime wedge
- For a festive presentation, add a paper straw and a cocktail umbrella
- Serve over extra ice on particularly hot days
- For a spa-like experience, serve in a chilled glass with a cucumber slice floating on top


- Best consumed immediately after preparation for optimal freshness and nutrition
- Can be stored in an airtight container in the refrigerator for up to 24 hours
- Separation may occur during storage; shake or re-blend before consuming
- The cucumber and mint flavors will intensify over time
- Not recommended for freezing as the texture of cucumber changes significantly when thawed


Extra hydration: Add 1/4 cup of watermelon chunks for additional refreshment
Protein boost: Add 1 scoop of unflavored or vanilla protein powder or 1/4 cup plain Greek yogurt
Green power: Add 1 cup of spinach (the red from strawberries will mask the color)
Digestive support: Add 1/2-inch piece of peeled ginger for digestive benefits
Cooling intensity: Add 1/4 teaspoon of food-grade rose water for enhanced refreshment
Less sweet option: Reduce or omit honey and add 2-3 drops of liquid stevia if desired


- Perfect as a light, hydrating breakfast on hot summer mornings
- Excellent post-workout refresher to replenish fluids and electrolytes
- Ideal as a cooling afternoon pick-me-up during warm weather
- Great as a hydrating drink when traveling, especially in hot climates
- Wonderful as a light, cleansing beverage during seasonal transitions


Superior hydration: The high water content from cucumber (96%) and strawberries (91%) combined with the natural electrolytes in coconut water creates an exceptionally hydrating beverage. Proper hydration affects everything from cognitive function and energy levels to skin appearance and digestive efficiency, making this smoothie an excellent choice during hot weather, exercise, or anytime optimum hydration is needed.
Skin health enhancement: This smoothie supports skin health through multiple mechanisms. The silica in cucumber helps strengthen connective tissue, while the vitamin C in strawberries and lime is essential for collagen production. The antioxidants in these fruits help protect skin cells from damage caused by environmental factors and stress, potentially supporting a clearer, more radiant complexion.
Anti-inflammatory support: Several ingredients, including cucumber, strawberries, and mint, contain compounds with anti-inflammatory properties. These may help reduce internal inflammation, which is linked to numerous health conditions and concerns. The cooling effect of cucumber and mint can also help soothe irritation in the digestive tract.
Digestive comfort: Mint has been used traditionally to soothe digestive discomfort, reduce bloating, and relieve indigestion. Combined with the gentle fiber from cucumber and strawberries, this smoothie supports digestive health without being heavy or difficult to digest, making it a good option for sensitive stomachs or hot days when appetite may be reduced.
Natural detoxification: While the body has its own detoxification systems, the hydrating properties of this smoothie support the kidneys' natural filtration processes. The cucumber may help reduce water retention, while the potassium from coconut water helps maintain proper fluid balance. The gentle diuretic effect of some ingredients may support the body's natural cleansing functions.
Metabolic support: The combination of fluid, electrolytes, and small amounts of natural sugars makes this an excellent choice for supporting metabolic functions, particularly during times of heat stress or after exercise when metabolic needs change. The trace minerals from sea salt and coconut water support proper muscle function and nerve conduction.


- Those with cucumber allergies should substitute with additional strawberries and 1/4 cup watermelon
- Individuals with strawberry allergies can replace with mango or watermelon
- People with mint sensitivities can substitute with basil or omit
- Those monitoring sugar intake should adjust honey accordingly
- Individuals with kidney conditions should consult a healthcare provider regarding potassium levels in coconut water


- For the most refreshing flavor, chill all ingredients before blending
- English cucumbers (also called hothouse or seedless) provide the mildest flavor and fewest seeds
- Freeze cucumber chunks beforehand for an extra-cold smoothie without diluting with ice
- If using conventional cucumbers, peeling helps reduce any bitter notes from the skin
- Fresh herbs make a significant difference in this recipe; dried mint won't provide the same bright flavor


Spring Version: Use early spring strawberries when they're just coming into season and are slightly tart. Add 1 tablespoon of fresh lemon balm or chamomile flowers if available for a seasonal herb note.

Summer Version: Use peak-season strawberries for maximum sweetness. Add 1/4 cup of watermelon chunks and replace half the mint with fresh basil for an extra-cooling summer blend. Serve over plenty of ice.

Fall Version: Add 1/4 teaspoon of ginger and use frozen strawberries preserved from summer. Consider adding 1/4 cup of diced apple for a seasonal transition smoothie. Add 1 teaspoon of lemon juice for brightness.

Winter Version: Use frozen strawberries, reduce ice, and add 1 tablespoon of honey for additional sweetness. Consider adding 1/4 teaspoon of cinnamon for a warming note while still enjoying the refreshing profile.


Exercise Recovery: Add 1/4 teaspoon of Himalayan pink salt, 1 scoop of protein powder, and use purely coconut water instead of adding any regular water for optimal electrolyte and protein replenishment.

Beauty Boost: Add 1 tablespoon of collagen peptides, 1/4 of an avocado for healthy fats, and 1 teaspoon of aloe vera juice for additional skin-supporting benefits.

Digestion Support: Increase mint to 15-20 leaves, add 1/2-inch piece of fresh ginger, and 1 teaspoon of lemon juice to help stimulate digestive enzymes and soothe the digestive tract.

Anti-Inflammatory Focus: Add 1/4 teaspoon of turmeric with a pinch of black pepper, replace half the strawberries with tart cherries, and include 1 teaspoon of omega-rich flaxseed oil.

Hydration Intensified: Double the cucumber, add 1/4 cup of aloe vera juice, and include 1/4 teaspoon of Himalayan salt for maximum hydration support during extreme heat or illness recovery.


Q: Should I peel the cucumber?
A: Peeling the cucumber is optional but recommended for the smoothest texture and mildest flavor. If using an organic cucumber, you might choose to leave the peel on for extra fiber and nutrients. However, conventional cucumber skins can sometimes have a bitter taste and may contain residual pesticides, even after washing. If you're using a standard slicing cucumber with thick, waxy skin, peeling will create a more refreshing final product. English or hothouse cucumbers have thinner, less bitter skins that can more easily be left on if well washed.

Q: Can I use dried mint instead of fresh?
A: Fresh mint is strongly recommended for this recipe, as it provides the vibrant, cooling flavor that makes this smoothie special. Dried mint has a very different flavor profile (often more reminiscent of mint tea) and won't contribute the same refreshing quality. If fresh mint is unavailable, consider these alternatives:
• Use 2-3 drops of food-grade peppermint extract
• Substitute with 1/4 cup fresh basil for a different but still refreshing herb note
• Try 2 tablespoons of fresh cilantro for a completely different but complementary flavor
• Omit the herb entirely and add an extra squeeze of lime for brightness

Q: Why use coconut water instead of regular water?
A: Coconut water offers several advantages over regular water in this recipe:
• Natural electrolytes (potassium, magnesium, sodium, calcium) support better hydration
• Light, natural sweetness complements the strawberries without added sugar
• Subtle coconut flavor enhances the tropical, refreshing quality
• Contains nutrients like cytokinins, amino acids, and antioxidants not found in plain water
If coconut water isn't available, you can substitute with filtered water and a pinch of sea salt, though the nutritional profile and taste will be slightly different.

Q: Will this help with bloating and water retention?
A: This smoothie may indeed help with bloating and water retention for several reasons:
• Cucumber has natural diuretic properties that can help reduce water retention
• The potassium in coconut water helps balance sodium levels and regulate fluid balance
• Mint can help relax the digestive tract and reduce bloating caused by gas
• Adequate hydration helps the body release excess water it might be holding
• The anti-inflammatory properties of several ingredients may reduce inflammatory bloating
Many people report feeling "de-puffed" after consuming cucumber-based beverages, making this an excellent choice before special events or after salt-heavy meals.

Q: Is this smoothie suitable for children?
A: This smoothie is generally well-suited for children with a few considerations:
• The refreshing flavor profile is usually appealing to children, especially during hot weather
• You might want to increase the honey slightly for younger palates that prefer more sweetness
• The hydrating properties make it an excellent alternative to sugary drinks or sports drinks
• You can adjust the mint downward for children who might find the cooling sensation too intense
• Consider serving in colorful cups with fun straws to make it more enticing
This smoothie provides excellent hydration for active children, especially during sports or outdoor play in warm weather.