by Neissa Brown Springmann

Spring has officially arrived here in Austin, and what sounds better this time of year than a fresh, refreshing and healthy smoothie? This smoothie is my absolute favorite in the springtime. It’s a great meal replacement or post-workout smoothie for its source of good fat, lean protein and hydration. It’s a serious staple in my house and I make it almost everyday for breakfast.

What I love most about this smoothie is that it’s nutritious, delicious and packed with the perfect amount of calories, fat, protein and good carbohydrates — including fiber.  Many times smoothies are loaded with sugar and very little protein, leaving you with a high-calorie snack or meal that’s temporarily satisfying, but then creates an energy bonk rather than an energy spike as nutritious food should.  Very often the base of smoothies are high in calories and carbohydrates, like orange juice;  however, the 1 cup of coconut water I use in this smoothie has 495 mg of potassium (more than a banana), three times less sugar (and calories) than 1 cup of orange juice, is loaded with electrolytes (potassium, magnesium, sodium, calcium and phosphorous) and is wonderfully hydrating — making coconut water an ideal smoothie base. Finally, this smoothie provides enough good fat to keep you filled up for several hours and is jammed with protein — which feeds and fuels your muscles and is necessary for muscular growth and repair.

I hope you enjoy it!

The Perfect Springtime Smoothie
Serving Size: 3-4 Cups

INGREDIENTS:

•  1 c coconut water
• 1 packed c *organic spinach
• 1/2 c frozen *organic peaches
• 1/2 c frozen *organic strawberries
• 1/2 c frozen *organic blueberries
• 1 scoop of vanilla protein powder (Neissa prefers Jay Robb’s Vanilla Egg White Protein Powder)
• 1 T peanut butter or almond butter

NUTRITION INFORMATION:

• Calories: 420
• Fat: 8g
• Carbohydrates: 54g
• Protein: 31g
• Fiber: 7g

*Why organic fruit and spinach? 
Organic foods are not subject to pesticides and chemical fertilizers.  Any non-organic fruit or vegetable that does not have a thick and protective skin (like spinach, peaches, strawberries, peaches and blueberries) is more likely to absorb pesticides and other chemical fertilizers and therefore when eating them we too are at risk of consuming the pesticides and chemicals.

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