Daylight saving time is approaching, bringing longer afternoons and extra sunlight—ideal for stepping up your health and fitness routine. March is also National Nutrition Month, an annual observance promoted by the Academy of Nutrition and Dietetics that emphasizes the value of making informed food choices and building lasting healthy eating and physical activity habits.
With more daylight to enjoy outdoor activities—whether you prefer hiking, biking, running, or hitting the gym—now is a great time to power your workouts with nutrient-dense smoothies. Smoothies are convenient, versatile, and easy to customize to support energy, recovery, and overall well-being. Executive chef Stephen Coe of Mirbeau Inn & Spa at The Pinehills shares a nutrient-rich smoothie recipe designed to boost brain function and provide sustained energy.
Brain Fuel Smoothie
This smoothie combines leafy greens, hydrating coconut water, healthy fats, and antioxidant-rich powders to promote focus, steady energy, and mental clarity. It’s balanced for taste and texture and is simple to prepare.
- 2 cups spinach
- 1 cup coconut water
- 1 ripe pear, peeled and cored
- ½ cup frozen mango
- ½ avocado
- 2 tablespoons hemp hearts
- 1 teaspoon acai powder
- 1 teaspoon camu powder
- 1 banana, frozen
- 1 tablespoon chopped fresh cilantro
Instructions: Combine all ingredients in a blender and process until smooth. Adjust the liquid (coconut water) to reach your preferred consistency. Serve immediately for the best flavor and nutrient retention.
Why these ingredients work:
- Spinach supplies vitamins, minerals, and a mild flavor that blends well with fruit.
- Coconut water hydrates and offers natural electrolytes to support activity and recovery.
- Pear and mango add natural sweetness and fiber for gentle, sustained energy.
- Avocado and hemp hearts provide healthy monounsaturated fats and plant-based protein to help stabilize blood sugar and keep you satisfied.
- Acai and camu powders contribute antioxidants and vitamin C that support immune health and recovery from exercise.
- Frozen banana gives creaminess and potassium, which helps maintain muscle and nerve function.
- Cilantro adds a fresh herbaceous note and can complement the fruit and greens without overpowering them.
Tips for customizing your smoothie:
- Swap coconut water for unsweetened almond milk or plain water if you prefer less sweetness.
- Add a scoop of protein powder or a tablespoon of nut butter to increase protein for post-workout recovery.
- Replace hemp hearts with chia seeds or ground flaxseed for extra fiber and omega-3s.
- If you’re sensitive to strong flavors, reduce the cilantro or omit the powders and still retain many nutritional benefits.
- Make a larger batch and store it in an airtight container in the refrigerator for up to 24 hours, though fresh is best.
Incorporating nutrient-dense smoothies into your routine is an easy way to reinforce healthy habits during National Nutrition Month and beyond. They complement physical activity by delivering key nutrients quickly and deliciously, helping you make the most of longer days and renewed motivation to move more.