Watermelon & Mint Smoothie

This vibrant, hydrating smoothie is more than just a summer refresher—it’s a quick, delicious way to nourish your body. Watermelon delivers antioxidants and hydration, while mint, lime, and chipotle chili powder add a flavorful twist with anti-inflammatory benefits.

Watermelon & Mint Smoothie

By Melanya Kushla, MS, RD, CHES at Taste & Thrive LLC
Yield: 2 servings
Serving Size: ~12 oz per serving

Ingredients

• 3 cups seedless watermelon, cubed

• 2 tablespoons lime juice

• 1 sprig fresh mint leaves (about ¼ cup)

• ¼ cup unflavored protein powder or collagen peptides (optional)

• ⅛ teaspoon chipotle chili powder (see Notes)

• Optional garnish: Extra mint leaves or a lime wedge

Utensils

• Small blender or food processor

• Measuring cups and spoons

• 2 serving glasses

Instructions

1. Place all ingredients in a blender or food processor.

2. Blend until smooth and pureed.

3. Pour into serving glasses.

4. Garnish with fresh mint or a lime wedge, if desired.

5. Enjoy immediately.

Notes

• Chipotle chili powder adds a subtle smoky flavor from dried, smoked jalapeños. Regular chili powder may be used but will provide a more savory heat without the smokiness.

• For a slushie consistency, freeze cubed watermelon before blending.

• Leftovers can be frozen and thawed in the microwave at 30% power for 3–5 minutes.

• For a fun frozen treat, pour into popsicle molds and freeze.

Nutrition Info (Per Serving)

• Calories: 96

• Fat: 0g

• Saturated Fat: 0g

• Carbohydrates: 9g

• Protein: 14g

• Fiber: 2g

• Sodium: 25mg

Anticancer Notes

This smoothie features watermelon, mint, and lime—each bringing powerful plant compounds that support cellular health and reduce inflammation. A dash of chipotle chili powder introduces capsaicin, which is being studied for its potential anticancer effects.

Nutrient Highlights

• Watermelon: Rich in lycopene, an antioxidant linked to lower risk of prostate and breast cancers. Also supports hydration and cellular function.

• Lime Juice: Packed with vitamin C and flavonoids that may protect against DNA damage and support immune defenses.

• Mint: Offers rosmarinic acid and other anti-inflammatory compounds that help reduce oxidative stress.

• Chipotle Chili Powder: Contains capsaicin, a compound studied for its ability to inhibit cancer cell growth and promote natural cell death.