Organic Bound

Build a Healthy Fruit + Greens Smoothie

June 2015

Smoothies are great day starters and afternoon rechargers. The whole smoothie trend is so big, in fact, that you can practically find one on any street corner!

But not all smoothies are created equal. Some are healthy but hard to get used to; others are yummy but packed with empty calories. Don’t fall for that "Extra-Hefty Caramel Fudge Bogus Whippy" — even without a recipe, these 5 simple steps will help keep your smoothie healthy AND delicious!

#1: Pick a base. Try about 2 cups of healthy liquid as the foundation of your drink — more or less to taste, depending on how thick you like your smoothie.

Healthy tip from our nutrition guru, Ashley Koff, RD: Hydration is so important to keep your body working well and feeling good, especially at breakfast after the long night's fast. Add some ice to keep your smoothie thick & frosty, especially if you're not using other frozen ingredients.

#2: Throw in a protein. Don’t skimp on this essential nutrient! Your body needs protein every day to build and maintain healthy tissues and blood cells, along with other basic functions.

Healthy tip: If you're not adding a protein to your smoothie, try munching a handful of almonds alongside.

#3: Add some fruit. Use fresh or frozen whole fruits to add 2-3 effortless servings of vitamins, minerals and antioxidants into your day’s take — and make your produce organic to keep synthetic chemicals out!

Healthy tip: Using whole fruit to sweeten your smoothie keeps you out of the empty calorie trap of added sugars.

#4: Add greens. A handful of super greens will kick up your smoothie’s nutrients without weighing it down — and they play well with fruit, which is a bonus if you don’t like eating your greens straight up.

Healthy tip: Adding greens to your smoothie for breakfast gives your body a morning win: a good nutrient foundation that can counter other things you might eat later (sugar, coffee, a glass of wine, etc.).

#5: Choose an add-in or two. Customize your smoothie with a little natural sweetness or some other extras — but don’t mask the fresh flavors of your other ingredients.

Healthy tip: We love shelled hemp seeds for tasty protein, minerals and essential fatty acids, but spices can add delicious benefits to your smoothie, too. Check out some smoothie + spice ideas here.

Et voilà! A light, lovely smoothie featuring coconut water, a little yogurt, some banana and pineapple, Earthbound Farm Organic Power greens and some healthy hemp seeds: a great breakfast or delicious mid-day snack.

Healthy tips:

  • Liquid nutrition like a healthy smoothie provides your body with easy-to-absorb nutrients and helps counter the effects of stress, whether from a workout or a busy day.
  • A mid-day smoothie snack can help pre-empt unhealthy dinner choices by giving your body a little of what it needs just when it needs it…especially when you’re tired and hungry.

Get on the smoothie train with some of our go-to favorites:

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