BlogNutrient-Dense Summer Smoothie

Blend Your Way to Summer Wellness with a Nutrient-Dense Tropical Smoothie

The summer season comes with a desire to feel vibrant, energized, and truly well. Whether you’re chasing sunshine on a hike, wrangling little ones at the beach, or simply trying to stay cool and nourished in the heat, wellness often starts from the inside out. But with soaring temperatures and longer days, our bodies require a little extra care to stay balanced.

One of the easiest and tastiest ways to support your health during the summer months is with a smoothie. A well-crafted, nutrient-dense smoothie can help replenish essential vitamins, support skin health, and energize your body without weighing you down. And when it includes powerhouse whole food ingredients like fermented cod liver oil, raw egg yolk, and raw dairy, you’re not just sipping a treat, you’re feeding your body at a cellular level.

In this post, you’ll discover the unique benefits of fermented cod liver oil, learn why raw dairy, egg, and in-season tropical fruits supercharge your summer wellness, and get a step-by-step smoothie recipe that blends flavor and function in every sip.

The Power of Fermented Cod Liver Oil for Summer Wellness

Fermented cod liver oil has long been a staple in traditional diets, and for good reason. It provides a powerful one-two punch of vitamin D and vitamin A.  These two fat-soluble activators are critical for immune regulation, skin health, and hormone balance. While vitamin D is known for boosting mood, bone strength, and immune function, vitamin A plays a crucial role in skin regeneration and immunity. Even more importantly, these two vitamins work synergistically, helping to balance each other.

Beyond vitamins, fermented cod liver oil is a rich source of omega-3 fatty acids (specifically EPA and DHA) which help reduce inflammation, support brain function, and protect the skin from oxidative stress caused by UVB rays. Research shows that omega-3s can reduce the skin’s sensitivity to sunburn and enhance its resilience by maintaining healthy cell membranes.

Featured in this smoothie recipe is our liquid fermented cod liver oil in orange. Shop Green Pasture’s fermented cod liver oil today and bring a new level of nourishment into your summer routine!

Ingredients That Enhance Summer Health

Fermented Cod Liver Oil

• Packed with naturally occurring vitamin A, D, and omega-3s, it may protect the skin, boost mood, and support immunity.  This is especially critical in the sun-drenched months of summer!

Raw Egg Yolk

• Raw egg yolk contains healthy fats, B vitamins, choline, and fat-soluble vitamins like A, D, E, and K2 all in highly bioavailable forms.  Eating raw egg yolk can support hormonal balance and metabolism, helping you stay energized and resilient through all of your summer activities.

In-Season Tropical Fruits: Mango, Pineapple, and Banana

• These tropical fruits are rich in antioxidants like vitamin C, beta-carotene, and flavonoids, which help fight inflammation, promote collagen production, and hydrate your body. They’re naturally cooling, sweet, and hydrating, perfect for the summer heat.
• Eating with the seasons gives you a biological advantage. Seasonal produce tends to be fresher, more nutrient-rich, and better aligned with what your body needs during specific times of the year. For example, summer fruits are rich in water and electrolytes, helping you stay hydrated and energized.

Raw Dairy: Milk, Kefir, or Yogurt

• Raw dairy offers beneficial bacteria, enzymes, and easily digestible nutrients that support digestive and immune health.

Ginger

• Though spicy, ginger helps regulate body temperature, aids digestion, and reduces inflammation, making it a perfect addition to your summer blend.

Nutrient-Dense Tropical Smoothie Recipe with Fermented Cod Liver Oil

Ingredients

• 1 cup frozen pineapple
• ½ cup frozen mango
• 1 small ripe banana
• ¾ cup raw milk, kefir, or full-fat yogurt
• 1 teaspoon Green Pasture’s Orange-Flavored Liquid Fermented Cod Liver Oil
• 1 raw egg yolk (pastured, organic)
• ½ teaspoon freshly grated ginger
• ½ teaspoon vanilla extract
• Ice cubes (optional)
• Optional: 1 teaspoon raw honey or maple syrup for added sweetness

Instructions

1. Add all ingredients to a high-speed blender. Start with liquids and then add in the solids.
2. Blend on high until creamy and smooth. Adjust texture with ice cubes or extra dairy as needed.
3. Taste and adjust sweetness if desired.

Pour into a glass and enjoy immediately!

Mom Hack: Pour into popsicle molds and freeze for a refreshing summer snack the whole family can enjoy!

 By blending in powerhouse ingredients like fermented cod liver oil, raw egg yolk, seasonal fruits, and raw dairy, you’re giving your body the tools it needs to thrive in the sun.

Blend Your Way to Better Wellness Today

Smoothies are more than just a summertime treat, they’re a daily opportunity to flood your body with nutrients that energize, protect, and restore. 

Blend It, Sip It, Share It!

We want to see how you’re nourishing yourself! Whether you try out this smoothie or add fermented cod liver oil to one of your own for the first time, share with us how you make it your own!  Try creating your smoothie recipe with your local seasonal fruit. Sharing a post could inspire someone else’s journey to vibrant, natural health!

  Snap a photo of your Fermented Cod Liver Oil smoothie creation.
Tag us on social @greenpastureproducts
Tell us how you made it your own!

https://www.greenpasture.org/wp-content/uploads/2025/06/Summer-Smoothie-with-Fermented-Cod-Liver-Oil-Reel-1-1.mov

References

• Potential Benefits of Omega-3 Fatty Acids in Non-Melanoma Skin Cancer. PubMed
• Omega-3 Fatty Acids Mitigate Skin Damage Caused by Ultraviolet-B Radiation. Prostaglandins, Leukotrienes and Essential Fatty Acids. PLEFA 
• Omega-3 Fatty Acids and Inflammatory Processes: From Molecules to Man. PubMed
• Dietary Fish Oil Reduces Basal and Ultraviolet B-Generated PGE2 Levels in Skin and Increases the Threshold to Provocation of Polymorphic Light Eruption. PubMed
• Effect of Eicosapentaenoic Acid, an Omega-3 Polyunsaturated Fatty Acid, on UVR-Related Cancer Risk in Humans: An Assessment of Early Genotoxic Markers. PubMed
• Bioactive Compounds and Bioactivities of Ginger (Zingiber officinale Roscoe). PubMed 
• Real Milk Campaign. www.realmilk.com
• USDA FoodData Central. https://fdc.nal.usda.gov