Smoothies Made Simple

Mornings in the summer can feel a little lighter, a little brighter—and your breakfast can too. A smoothie is a simple, refreshing way to fuel your day with nutrients that support both your body and your brain. With the right ingredients, you can create a balanced blend that keeps you energized, satisfied, and mentally clear all morning long.

Why Smoothies Work

Smoothies are quick, customizable, and an easy way to incorporate whole foods, especially fruits and veggies, into your daily routine. They support hydration, digestion, and cognitive function, and they’re a great option when it’s too hot for a heavy meal.

“Smoothies can be a great way to start the day because they’re easy on the system, energizing and can help you stay focused through the morning,” says Hannah Kummer, Health and Nutrition Professional. “When made with intention, they offer a really powerful mix of nourishment and enjoyment.”

The Basics of a Balanced Smoothie

Here’s a simple framework to follow when building your smoothie:

• Fruit (1–2 cups): This adds natural sweetness and key vitamins. In the summer, go for seasonal options like peaches, berries, watermelon, or mango.
• Protein (1 scoop or ½ cup): Helps with satiety and energy. Try Greek yogurt, a clean protein powder (Hannah recommends Ascent 100% Whey Protein Powder or Just Ingredients Protein Powder), chia seeds, or nut butter.
• Fiber (1–2 tbsp): Keeps digestion running smoothly. Add flaxseeds, oats, or a handful of spinach.
• Healthy Fat (1–2 tbsp): Supports brain health and blood sugar stability. Think avocado, almond butter, or hemp seeds.
• Liquid (½–1 cup): Choose water, almond milk, oat milk, or coconut water based on your texture and flavor preferences.
• Extras (optional): Superfoods like cacao nibs, turmeric, cinnamon, or fresh herbs like mint can give your smoothie a functional boost.

Summer Sunrise Smoothie

A refreshing blend of seasonal fruit, protein and hydrating goodness

Ingredients:

• 1 peach (fresh or frozen), sliced
• ½ cup strawberries
• ½ banana
• ½ cup Greek yogurt (or plant-based protein of choice)
• 1 tablespoon ground flaxseed
• 1 teaspoon honey or maple syrup (optional)
• ½ cup coconut water or almond milk
• A handful of ice

Optional Boost: Add a few mint leaves or a pinch of turmeric for extra refreshment and inflammation support.

Instructions:

1. Add all ingredients to a blender.
2. Blend until smooth.
3. Pour into your favorite glass or to-go cup and enjoy your morning glow.

One Final Thought: Keep It Simple

Smoothies don’t need to be complicated to be nourishing. “It’s about finding a rhythm that works for you,” says Kummer. “Use what’s in season, focus on whole ingredients, and build something that feels good to drink.”

Whether you’re heading to the office, the gym, or the beach, a well-built smoothie can be the perfect start to your day.