Easy Blender Muffins with The Rogue Brussel Sprout

Kerry Roberts

Guest post courtesy of The Rogue Brussel Sprout

Looking for a cozy way to use Everipe’s convenient, nutrient-packed smoothie kits during the winter? These muffins are just the thing! They’re nourishing, easily vegan, naturally-sweetened, made with oat flour, and get their flavor from your favorite Everipe smoothie kits. You’ll need two smoothie kits for this recipe, so you can use two of the same or mix-and-match for even more flavor options. Thanks to the shelf-stable nature of the smoothie kits, these muffins are made almost entirely out of the pantry, which means no last-minute runto the store. The batter is made in a blender and comes together in minutes, so these are great to whip up as a nutritious breakfast during the busy holiday season!

 healthy muffin recipe

Ingredients

  • 2 very ripe bananas with brown spots
  • 1 c milk of choice, vegan if desired
  • ¼ c drippy, natural almond butter
  • ¼ c maple syrup
  • 2 ¼ c rolled oats
  • 1 tsp baking powder
  • 1 tsp baking soda
  • ¼ tsp salt
  • 2 Everipe smoothie kits of choice, divided
  • Optional: ½ c chocolate chips or chopped nuts
  • Optional: coarse sugar for the muffin tops

 

Directions

  1. Preheat the oven to 350º and line a 12-cup muffin tin with muffin liners, or oil the tin very thoroughly. 
  2. Put the wet ingredients (oats, milk, almond butter, and maple syrup) into a large high-power blender. Adding the wet ingredients first helps to prevent clumping.
  3. Put the dry ingredients (oats, baking powder, baking soda, salt, and the contents of ONE Everipe smoothie kit) on top of the wet.
  4. Blend until the oats are completely broken down and you have a thick, rich batter; this should only take a minute in a high-power blender.
  5. Add the contents of the second Everipe smoothie kit, as well as nuts or chocolate chips if using. Pulse the blender once or twice to incorporate the mix-ins, but not more than that so they keep their shape.
  6. Spoon the batter into the 12 muffin cups, dividing it evenly. If desired, sprinkle coarse sugar on top of each muffin.
  7. Bake for ~25 minutes until a cake tester comes out clean, then turn out onto a cooling rack. Store any leftover muffins in a tightly-sealed container in the fridge.

Enjoy! 

 

For more of Lee's genius recipes, check out her website or follow her kitchen adventures on IG at @theroguebrusselsprout

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Keep Things Interesting in Your Blender With These Easy Smoothie Add-Ins

Kerry Roberts

We believe that when healthy routines are made easy, they're easier to stick with. But sometimes it can be fun to mix it up a bit in the blender (#punintended), and our smoothies make a fantastic base for some experimentation. This week's challenge? Incorporate some easy ingredient additions to our smoothie kits to shake things up a little.  But, of course, there was a catch: every add-in had to bring a nutrient-dense punch to your smoothies while adding a subtle-yet-interesting flavor. Here's what passed the test: 

Everipe Flavor: Cocoa Mojo
Add-Ins: Coconut Milk and Walnuts 

Three words: German Chocolate Cake. Creamy coconut milk adds to the decadent feel of Cocoa Mojo, while the walnuts add another layer of yummy flavor (and heart-healthy omega's) to make you feel like you're indulging in Grandma's signature dessert. 

chocolate superfood shake

Everipe Flavor: Strawberry Bananza
Add-Ins: Tart Cherry Juice and Collagen Peptides

From Team Everipe Member Lindsey: "My husband (somehow) learned his favorite football team uses tart cherry juice and collagen peptides in their smoothies. He had me pick these items up for his own smoothies...because that is what super fans do, right? The combo has become a staple in his post-workout Strawberry Bananza--the tart cherry juice tastes amazing!"  

Everipe Flavor: Tropical Zing
Add-Ins: Romaine Lettuce & Cayenne Pepper 

Spoiler alert: this is not your usual green smoothie. A refreshing and updated take on the classic berries/spinach/almond milk combo, romaine adds a fiber-filled punch of freshness and a hint of earthiness, while the sprinkle of cayenne ups the "kick" that Tropical Zing is known for.  

  • 1 Tropical Zing Smoothie Kit
  • 1 cup unsweetened almond milk (water or coconut water work great too!) 
  • 1 cup ice
  • 1 heart of romaine, washed and chopped 
  • Sprinkle of cayenne pepper (to taste)

Everipe Flavor: Unbelievaberry
Add-Ins: Almond Butter and Cinnamon 

If you're looking to up the protein and fats in your smoothie, nut butters are a great choice. Almond butter (raw works best, but any roasted variety will do!) adds substance to the smoothie with a a hint if welcomed nuttiness,
while cinnamon adds a spicy, warm kick. 



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Health Benefits of Beetroot Powder

Kerry Roberts

Functional foods might be a more recent buzz term, but the idea that food can heal is definitely is not new. Hippocrates was spilling the tea back in the 4th century BC--Let food by thy medicine, anyone?

Beetroot powder (also known simply as beet powder) has been used in natural medicine dating back to the Roman times. Scientific and pharmaceutical interest has gained momentum only in the last few decades, but the ancients knew what’s up. Beets are nutrient-dense and, beyond centuries of understanding, have also held their own through our more modern clinical scope.  Here are some of the key health benefits of beetroot powder:

It’s Sustainable, Versatile, and Convenient. 

Beets are a highly renewable resource and an inexpensive source of nutrients. (Not terms you hear often these days in the health food world, so we call this a *major* win). Plus, beets can be cultivated in soils with scarce organic material and little light and water. A vegetable after our #notaplantlady hearts.

If you aren’t looking to grow your own beets--or cook and peel them, for that matter--beetroot powder is a great way to get the nutritional benefits of beets without the extra work (or stained fingers!). Beetroot powder turns beets into a much more versatile product, perfect for baking, sauces, oatmeal, and, you guessed it--smoothies

It’s Good for Cardiovascular and Blood Health. 

Most human studies on beets have been focused on their cardiovascular and performance-enhancing effects, an area in which beet supplementation has been very successful. How do beets do it? Beets are one of only a few plant foods that contain dietary nitrates. Nitrates convert into nitric oxide, a molecule that dilates blood vessels to help increase blood flow, which helps pretty much every function in the body. Even better? Beetroot powder contains more concentrated levels of nitrates than whole beets. 

The nitrates in beets have been shown to have positive effects on: 

  • Heart health 

  • Healthy blood pressure 

  • Healthy circulation of blood and oxygen in the body

  • Increased stamina, endurance, energy, and athletic recovery (thanks to the blood flow support!) 

It’s Anti-Inflammatory.

Remember, inflammation can be your immune system’s normal response to a perceived threat against infection or foreign invaders, which is a good thing. (This would be acute inflammation.) Chronic inflammation is different, and research is showing it is at the root cause of most disease. 

Modern lifestyle (read: ultra-processed food, stress, environmental factors) can be a big source of inflammation, but we can fight back in many ways, including our diet. Beets contain phytonutrients such as vulgaxanthin, betanin, and isobetanin, all which help the body have a normal inflammatory response. 

It’s an Antioxidant Powerhouse. 

Beets are rich in a group of antioxidants called betalains. And we're here to say betalains *really* have the beauty and the brains: they give beets their gorgeous color and have been linked to reducing oxidative stress. (Here's a primer on oxidative stress. It's ok, we had to read it, too.) They also aid in the body’s natural detoxification process, making beets a favorite among livers and kidneys everywhere. 

It’s Rich in Vitamins Minerals.

Beets are incredibly nutrient-dense, especially when it comes to vitamins and minerals.  Some like to call ‘em nature’s multivitamin. Beets are good sources of folate, manganese, potassium, iron, and vitamin C. 

You can find beetroot powder in our Unbelievaberry smoothie kits. We snuck just the right touch of beetroot powder in this triple berry blend to add a nutrient boost and gorgeous ruby color, but not enough that your picky eaters will detect it. Happy sipping! 

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Superfood Cocktails? Yes, They Are a Thing Now.

Kerry Roberts

Move over kombucha, there’s a new health-food-made-boozy in town: superfood smoothies. 

The end of summer has arrived (sniff) but that doesn't mean we need to pack in the fun. What better way to close out the dog days of summer and welcome oh-so-industrious Fall than a cocktail with health benefits

We’ve teamed up with lifestyle expert and cocktail connoisseur Colleen Mullaney, author of Gin Austen: 50 Cocktails to Celebrate the Novels of Jane Austen, to create a trio of happy hour worthy cocktails with our superfood kits.  Warning: summer fun ahead! 

Blissful Berry Margarita

Serves 2

In a blender, combine all ingredients and blend until smooth.

In a shallow dish, pour the contents of the superfood packet. Moisten the rims of the glasses by running a lime wedge around the rim. Dip moistened rims into the superfoods and coat evenly. Pour into glasses and serve.

Tip:Try adding 1/2 cup of frozen mixed berries for extra zip!

Not Your Mama's Mud Slide

Serves 2

  • 1 packet Cocoa Mojo Superfood Smoothie Kit
  • 1 packet superfood packet, leave some for garnish
  • 2 oz. vodka
  • 2 oz. Bailey’s
  • 2 oz. Kahlua
  • 2 small scoops chocolate gelato
  • 2 cups ice

In a blender combine all ingredients and blend until smooth. Pour into glasses and sprinkle cocoa superfood packet for garnish, serve.

Tip: for a lighter version, substitute 1 frozen banana for gelato.

Perfect Piña Colada

Serves 4

In a blender, combine all ingredients and blend until smooth. Pour into glasses, add whipped topping and sprinkle with superfood packet. Serve.

Tip: For added crunch, mix superfood packet into whipped topping before adding to Pina Colada.

As always, happy blending! 

About the Cocktail Creator
Colleen Mullaney is the author of 11 books, including It’s Five o’Clock Somewhere and Sparkle & Splash. A regular contributor to Huffington Post, she has appeared on HGTV’s Insider’s Garden; in the pages of ABCNews.com, InStyle, MSNBC.com, New York Daily News, and Woman’s Day; and as a guest on Martha Stewart Radio. Formerly the editor-in-chief of Family Circle Homecrafts, FTD in Bloom, Jo-Ann, and At Home with Chris Madden magazines, she lives in Larchmont, NY.

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How Do You Everipe?

Kerry Roberts

Spoiler alert: we don't always play by the rules. As much as we love that our smoothie kits blend easily with just ice + water, sometimes it IS fun to get creative.  And creative is exactly what our community has been lately! For your blending pleasure, here is a roundup of creative ways Everipers have been personalizing their smoothies. Warning: tummy grumbles ahead!

Catrina: Recipe Creator and Blogger at 'Planted Families'

 Catrina is one of our favorite follows on the 'gram. She fills our feed with delicious-looking plant-based meals that are fun and kid-approved. Did we mention her yummy food is all dairy free?! 

"I think it's obvious, I love making nice cream! I freeze three bananas and then blend with one Strawberry Bananza Everipe Smoothie Kit and a splash of coconut milk in my Vitamix. Perfect texture every time!"

Follow Catrina on Instagram and explore more of her recipes at plantedfamilies.com. 

Youmie Jean Francois: Founder, 'Fley-N-Fly' 

Youmie is an entrepreneur, yogi, artist and world traveler. Flex-n-Fly is her wellness company that provides stretching/relaxation classes to travelers before they board flights. AND she creates the most gorgeous yoga mats! As a fellow female entrepreneur, Yumi has been a huge inspiration and support for Everipe throughout our journey, including in how she brings are smoothie kits to life: 

Youmie’s Smoothie Bowl

  • 1 Unbelievaberry Smoothie Kit
  • 1 cup oat milk
  • 1 cup ice
  • Pinch of Burdock Root powder 
  • Pinch of Horsetail powder 
  • Top with almonds, shredded coconut, and nut butter
  • Enjoy with a smile :) 

 

Follow Youmie on Instagram and shop on flexnfly.com


Lee: Recipe Creator and Blogger at 'The Rogue Brussel Sprout' 

Lee *is* a rogue in the kitchen, so we knew she would be someone to really mix it up with our smoothie kits! 

“When I make my Everipe smoothies, I like to use a frozen banana and some unsweetened soy milk for ultimate creaminess. I love using Everipe smoothie kits to create bowls dressed up with all sorts of fun toppings!"


Follow Lee on Instagram and check out more of her recipes at theroguebrusselsprout.com.  

Gelsey: Founder, 'Planting Wellness with Gels' 

Gelsey brings the positive vibes to holistic living. She’ll be your new go-to on plant-based recipes and how to focus on self care. Oh, and how to make an epic superfood popsicle!

Gelsey’s Positive Popsicles 

  • 1 Strawberry Bananza smoothie kit
  • 1 Banana
  • 1/1.5 C  milk (go by your preferred texture) 
  • 1-2 scoops of vanilla protein powder
  • Blend and add to popsicle molds and freeze. (This recipe made 8 popsicles.)

Follow Gelsey on Instagram and check out her websites at plantingwellnesswithgels.com



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An Intro to Inflammation: the Good, the Bad, and the Preventable

Bold Commerce Collaborator

"Inflammation" isn’t exactly the first word people want to hear when it comes to the state of their body, but inflammation isn’t always a bad thing. After all, inflammation is your body’s natural response to protect itself against harm, removing harmful and foreign stimuli (think bacteria and viruses) to begin the healing process. That being said, not all inflammation is created equal. Inflammation can be acute (like a scrape on your knee) or chronic (like too much stress) and there are some *major* differences between the two. 

Acute vs Chronic Inflammation 

A familiar scenario: you’re chopping up veggies for dinner and slice your finger. This triggers acute inflammation and white blood cells rush to the site of the cut to protect the body. That is why cuts, scrapes, and bruises can be red and/or swollen. Acute inflammation works similarly inside the body, for illnesses like the flu or pneumonia. Without that inflammation, these things could actually be deadly.  Acute inflammation=good!

Chronic inflammation is a slow-moving inflammation that lasts for months or even years. As you might imagine, your immune system holding down the panic button for that amount of time is very taxing to the body and can create a ripple effect of negative consequences that we often associate with the word inflammation: things like heart disease, diabetes, cancer, arthritis, Crohn's disease, and ulcerative colitis.

Chronic inflammation can come from a variety of sources, including continued exposure to environmental toxins and autoimmune disease. But everyday habits like lack of exercise, not eating the foods your body needs, and stress also trigger inflammation. And when factors like these trigger your immune system to go into fight mode without anything to fight and heal, immune cells can actually begin to attack healthy arteries, organs, and joints.  

No matter the source, chronic inflammation is nothing to take lightly. Chronic inflammatory diseases are the most significant cause of death in the world, so much so that the World Health Organization (WHO) ranks chronic diseases as "the greatest threat to human health." That's some serious stuff. But thankfully, there are things we can do to control inflammation: that 30-minute workout, 10-minute meditation, and morning smoothie really do matter to your overall health. 

Signs and Symptoms of Chronic inflammation

The start of chronic inflammation can be tricky to detect, because the symptoms are vague...as in “starts with fatigue” vague. That’s why it’s important to see a doctor when something feels off; a blood test can give much more insight into what’s going on. According to Scripps, “The most common way to measure inflammation is to conduct a blood test for C-reactive protein (hs-CRP), which is a marker of inflammation. Doctors also measure homocysteine levels to evaluate chronic inflammation. Finally, physicians test for HbA1C — a measurement of blood sugar — to assess damage to red blood cells.”  Let's leave the diagnosing to the experts, shall we?

Over time, the damage from chronic inflammation to arteries, joints, and healthy tissues can get serious, and those major diseases like cancer, heart disease, and obesity can rear their ugly heads. That’s why it is super important to jump on this early.  Making sure you get your annual physical is a great way to start.  Because we all know the best offense is a good defense, right? 

Ways to Prevent Chronic Inflammation (That Are Totally Reasonable and Easy to Start Now) 

Your defense against chronic inflammation starts with lifestyle. Eating right, exercising, and managing stress are all great ways to manage inflammation, and all will have a positive effect on your life overall.  According to Harvard Health, diet and exercise have an especially strong impact on managing chronic inflammation, since they both also can help control weight and improve sleep. 

Controlling your blood sugar is super important in an anti-inflammatory diet. Foods and drinks with added sugars, refined carbs, and processed meats all can spike blood sugar, so it’s best to limit those foods. Cutting back or eliminating inflammatory foods (think processed foods, trans fat, hydrogenated oils, and fried foods) will help, too. 

Controlling inflammation through diet isn't only about what we're taking out.  The good news is, there are *plenty* of delicious foods you can eat to help your body fight back against (or decrease even if it's started) including fruits, veggies, fish, healthy fats, and herbs. Short version: eating an anti-inflammatory diet is a total win for your taste buds, too! If you’re looking to zero in on the best anti-inflammatory foods, the honor roll looks something like this: foods high in omega-3s like salmon, tuna, tofu, grass-fed beef, walnuts, and flax seeds; foods high in polyphenols (which help fight free radicals, a common source of chronic inflammation) like celery, garlic, olive oil, all types of berries, cherries, plums, red grapes, onions, turmeric, ginger, green tea, and dark green leafy vegetables like spinach and kale. 

Regular exercise can help fight off diseases caused by chronic inflammation, like heart disease and obesity. A 2017 study showed that even 20 minutes of moderate-intensity daily exercise can have an anti-inflammatory effect on the body. So doable, right? 

And, of course, there's stress. We might not be able to control everything that causes us stress (hello, living through a pandemic) but we can work to control how we deal with stress. Yoga, meditation, and getting enough sleep shouldn’t be put off until retirement—they all go a long way to help you manage stress. Don’t discount things like quality relationships and hobbies to help manage stress, too.  (And maybe the occasional glass of wine or bowl of ice cream, because we’re realists, too.)

Want to start kicking chronic inflammation to the curb? Here are a few real-world tips from our team:

“Most days, I have an Unbelievaberry or Tropical Zing smoothie. Yay for anti-inflammatory foods and polyphenols!”  -Colleen 

“I’ve recently discovered the app Insight Timer and it’s made starting (and maintaining) a meditation practice so much easier." -Lindsey

Even a brisk 20 minutes walk with my golden retriever Kingston to break up the WFH day does wonders for my body and my mind!” -Kerry

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The Pollinators Need Our Help

Kerry Roberts

Fun fact: pollinators are responsible for bringing us one out of every 3 bites of food. Not so fun fact: pollinator populations are declining globally, due to major issues like habitat loss, pesticides, and invasive species. The simple math? Big problems for pollinators equals big problems for the foods we eat. June is National Pollinator Month, a time to spread awareness about the challenges pollinators face, and what we can do to support them. 

While there are over 100,000 different pollinators on earth, one of the most visible pollinators are, of course, bees.  We’ve got a particular affinity for bees, as they produce one of our most treasured superfoods: bee pollen, the nutrient-packed morsels found inside Tropical Zing

Bees, butterflies, and hummingbirds are all super important pollinators that can thrive in your yard, with a little help. Here are four tips from the National Wildlife Federation on how to support healthy populations of bees and other pollinators.  

Plant your garden and yard with the needs of pollinators in mind. This includes planting native plants that will give pollinators like bees, butterflies, and hummingbirds access to the food and shelter they need to survive and multiply. Pollinators are near-sighted, so arrange your plantings in clusters of 3-5--also called drifts--to mimic nature and make it easier for pollinators to hit their target. And don’t forget the herbs--pollinators love ‘em. Bees are particularly fond of mint, oregano, basil, dill, fennel, and rosemary flowers.  Oh, one more thing: native trees and shrubs are great additions to a pollinator-friendly yard! 

Here’s a species-by-species plant list to attract your favorite pollinators: 
Butterflies: Salvia coccinea, Mexican sunflower, yarrow, butterfly weed, blazing star, butterfly bush
Hummingbirds: honeysuckle, torch lily, salvia (all types), hummingbird mint, trumpet vine
Bees: Bee balm, purple coneflower, dill, mint, sunflower 

Give bees nesting places.  Most of the 4,000 bees native to North American (ICYMI: honey bees were imported from Europe) don’t actually form hives. Instead, they lay their eggs in decaying wood or sandy soil. Leaving tree snags, unmulched soil, unmowed grass, or a hedge near your garden will help pollinators raise their young safely.  Yes, this means part of  your yard might look like a mess, in this case your mother (nature) says it's okay! 

Avoid pesticides.  Pesticides aren’t doing anything by way of helping to increase pollinator populations.  If you must use them, try doing it at times when bees aren’t active (early evening) and refrain from using them on flowers in bloom.   Click here for more tips on cultivating a pesticide-free garden

Plant native milkweed. Here’s an alarming stat: monarch butterfly populations have declined 90% perfect over the past two decades.  Sounds about time to hit the panic button, doesn’t it? We can do our part by planting milkweed, which is also on the decline and the species’ only caterpillar host plant.  And just to be clear, milkweed is totally OK for your garden--here’s a great piece on busting milkweed myths

Further resources:

The Benefits of Bee Pollen 

National Wildlife Federation's Plants for Pollinators List 

Children's Programs and Resources from the Planet Bee Foundation

Order Milkweed Seeds from Save Our Monarchs 

 

 

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Stay Hydrated this Summer (Even If You're Not A Big Fan of Water)

Kerry Roberts

Summer is here (woohoo!), meaning summer temps...and summer sweat (oh, right).  Whether you’re catching rays at the beach, tending to your garden, or pounding the pavement, your hydration needs are most likely changing with the season, so your game plan should, too. Here’s what you need to know about staying hydrated this summer...and how to enjoy it. 

Do I really need to pay more attention to my water intake in summer?

Water intake is important year-round, but anytime you’re sweating more than you normally would, the answer is yes, you do. And during the summer months, high temps mean there’s a good chance you are sweating more than you usually do.
 
It’s important to pay attention to your own body’s signals; thirst is a more accurate indicator of hydration needs in a healthy adult than any “glasses per day” graphic you see in a fitness mag. Another hydration indicator is the color of your urine. You’re aiming for light yellow--like the color of lemonade.  Everyone will be different, and these are the ways our bodies communicate our individual needs.

Another caveat in hydration worth noting: when you sweat, you’re losing more than water. Sweat contains sodium, amino acids, lactate, and even fats. (We didn't know that, either!) If you’re exercising for more than 50-60 minutes or have been outside for long periods of time on a hot day, you’ll need to keep this in mind. Outside of these scenarios, drinking straight water is entirely fine. 

Got it. So is it possible to consume water from other sources besides, you know...drinking water? 

We hear your question. This is a safe space.  It's OK not to love drinking water!

Even if you’re not lugging around a glass water bottle all day (we know, we knowit’s a commitment), so long as you’re eating, your body is likely getting *some* hydration. In fact,  20% of your hydration comes from food

Fruits and veggies are notoriously hydrating—watermelon, strawberries, cucumber, lettuce, and peaches are some favorites around here—but other foods, like starches cooked in water and even meat, are also contributing to that 20%. Food also provides other good stuff, like sodium and potassium, which help our bodies hold onto the water it needs.

Smoothies are a great way to stay hydrated, especially if drinking water is low on your favorite things list. Water, milk, or plant milk all make for hydrating bases for smoothies. And the ice counts, too! Plus, fruits are hydrating and can help balance electrolytes, vitamins, and minerals lost in exertion. The verdict is in: smoothies are a totally delicious weapon against dehydration. 

So do I *really* need that electrolyte or sports drink?

If you’re looking to hydrate yourself quickly, a combination of water, sodium, and carbohydrates is best—that's the typical combo you’d find in most sports drinks, but also easily achieved by drinking some water and eating food. “Drinks containing some carbohydrate in the form of sugars and electrolytes, usually sodium, can be absorbed by the body more quickly than pure water and therefore allow rehydration to happen more rapidly,” Bridget Benelam, a public health researcher with the British Nutrition Foundation told Time.  (Shameless plug: superfood smoothies are a great way to combine food and water.)

Where do coffee and tea land in all of this?

As for coffee and tea, good news: most experts agree that they do count towards your body’s hydration needs. As for alcohol, it’s unfortunately not helping in the hydration department. Try drinking a glass of water in between cocktails to keep hydrated.

Even after you’ve eaten hydrating foods, blended up a hydrating smoothie, and enjoyed your morning java, you might still have a bit of a way to go on the hydration front. To mix things up, try flavored seltzers, mineral water, or creating your own fruit-infused concoctions.

Let’s hear a little more about that other stuff in sweat. 

To reiterate: water alone is perfectly fine for replenishing fluids in a healthy sweating adult. But when your day involves some serious exertion (more than 50-60 minutes of intense exercise), really high temps (have you ever attempted a walking tour of Washington DC in August? Just us?) or illness, it might be time to consider the bigger picture. 

Water’s nutrition facts (which read nothing, btw) don’t give a glimpse into how important it is to every single system in our bodies. But our bodies also need electrolytes, which are essential minerals, like potassium, sodium, and calcium, in order to keep our cells happy and functioning properly. Here are some tips to keep your electrolytes in balance:

You don’t have to reach for that sports drink. Chugging a sports drink can be oddly satisfying, but rest assured replenishing your electrolytes doesn’t have to involve the added sugars and food dyes found in most varieties. There are plenty of options with much less complicated ingredient lists. Read on.  

Make your own mineral water. Salts are electrolytes, and in water, salt dissolves into mineral ions. Combine a pinch of Himalayan or Celtic salt into your glass of water and voila: mineral water that will help balance your electrolytes. (Warning: It may also make you feel like you’re enjoying a late lunch on a veranda in Tuscany.)

Know your potassium sources. While coconut water isn’t necessarily more hydrating than regular water, it does contain potassium, sodium, and sugar which will help your body hydrate quickly. Bananas and yogurt are also great sources of potassium and make for a creamy and nutrient-dense addition to a smoothie.

Appreciate the hydrating power of milk. Fun fact: skim milk is actually extremely hydrating! And most plant milks are fortified with vitamins and minerals that will help your body hydrate faster, too. Making you own nut milk? Add a sprinkle of salt. Your taste buds and your insides will thank you. 

Looking for more inspiration on smoothie bases? Check out our full rundown here.  

     

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    How Much Sugar is Hiding in Your Homemade Smoothie?

    Kerry Roberts

    The homemade smoothie is having a moment. They're catching magazine headlines, showing up in drool-worthy IG posts, and thanks to months of being at home, they've totally inspired the novice home chef to experiment in the kitchen. And while that homemade smoothie might look amazing and even taste amazing, the truth of it is that not all smoothie ingredients are created equal. It's time to take a closer look at what's really ending up in your glass. 

    Let's start with a quick Google search. "Easy homemade smoothies" brought up 10 pages of search results. Like we said, super popular. The top hit is a “frozen fruit smoothie” recipe that calls for orange juice, honey, and vanilla yogurt. The end result is a frozen concoction that contains 58 grams of sugar per serving. To put this in perspective, a serving of Ben & Jerry’s Half Baked contains 36 grams of sugar per serving.

    So what's a smoothie lover to do? Get those readers on and take a look at ingredient labels. 

    Let's Take A Closer Look At That Ingredient List

    Some popular smoothie ingredients are like a Trojan Horse to your homemade smoothie: they sound healthy and harmless on the outside, but on the inside could be adding countless grams of sugar to your glass.  

    Trojan Horse #1: Yogurt. 1 cup of flavored yogurt can add an additional 20+ grams of sugar. If you love the creamy texture that yogurt gives your smoothie, your best bet is plain greek yogurt with just 5 grams of sugar per cup. 

    Trojan Horse #2: Juices. A smoothie with a fruit juice base might make for a tasty smoothie, but it’s also loaded with sugar. The proof is in the nutrition label: there are 24 grams of sugar in a cup of unsweetened apple juice, 21 grams of sugar in orange juice, and 23 grams of sugar in a 1 cup of papaya juice. The defense rests. 

    Trojan Horse #3: Nut Butters. Unfortunately, not all nut butters are created equal.  Many contain added sugar, which then, of course, goes directly into your smoothie. That being said, with a little label-sleuthing, you’re sure to find sugar-free options on your grocery store shelves. 

    Trojan Horse #4: Milks. Flavored and/or sweetened plant milks can also pack on the sugar content of a smoothie. One cup of sweetened (often called 'original') or flavored varieties can add anywhere from 9-16 grams of sugar to your smoothie. Unsweetened and/or unflavored versions are definitely the way to go. 

    Trojan Horse #5: Added Sweetener. We almost skipped this, but after watching one of our favorite Food Network stars add *an entire can of sweetened condensed milk*  to a tropical smoothie bowl recently (cue the collective gasp), we decided this needed to be said: your smoothie can be delicious without added sugar, maple syrup, honey, agave, or any other sweetener.  A lower-sugar fruit smoothie recipe can be unbelievably tasty, and we’re here to prove it. 

    Dare to Compare

    Now that we're sugar sleuths, let's take a look at the sugar total in a typical homemade strawberry-banana smoothie recipe:

    Strawberry Banana Smoothie 

    • 1 cup strawberries  
    • 1 banana 
    • 1 container vanilla low-fat greek yogurt 
    • 1 cup "original flavor" almond milk

    Total Sugar: 40 grams 

    Everipe Strawberry Bananza Smoothie Kit 

    • Banana 
    • Mulberries
    • Strawberries
    • Chia seeds 
    • Plant-based hulled hearts 
    • Ground almonds
    • Goji berry powder
    • Mango
    • Raspberries
    • Cherries

    Total Sugar: 19 grams (blended with ice + water)

    At Everipe, we appreciate the conundrum of making a delicious tasting smoothie but managing the sugar content. It is a delicate balance, especially when you're trying to coax a picky eater (hint: this is sometimes ourselves!)  into trying healthy superfoods they would otherwise reject. We believe that healthy, lasting habits are best developed through enjoyment not deprivation; that if your smoothie isn't delicious then it's something to be endured. It is that exact feeling that causes many diets to end in failure and frustration. Head to head, our blend contains less than half the sugar of this typical homemade smoothie, and undoubtedly there are other smoothies with lower sugar than Everipe. But we're proud to stack ours against other recipes when considering the relationship between taste and health.   

    Low on Sugar, Big on Nutrition, Huge on Flavor 

    Did you know a key indicator of a healthy gut is the diversity of plants inside of it? Our smoothie kits use a variety of plant-based ingredients full of vitamins, minerals, and essential macronutrients--the foods that actually make you feel better when you consume them. We set out to create our recipes with a wonderful breadth of fruits, nuts, and seeds while keeping each smoothie under 20 grams of sugar, which is about the same as 1 large apple. 

    Yes, you read that correctly: our smoothies contain the same amount of sugar as 1 large apple.  

    How do we do it? As much as we're fans of winging it in most aspects of life, our smoothie recipes are chef-created and nutritionist-approved. We're pretty particular about what—and how much—goes into each blend. Because nutrition shouldn't come at the cost of flavor, and flavor shouldn't come at the cost of added sugar. And none of it should come at the cost of feeling good about what you and your family are consuming.  

    Ready to meet your new favorite healthy (and easy!) smoothie? Shop all our blends here




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    The Benefits of Bee Pollen

    Kerry Roberts

    Bee pollen is often buzzed about because it looks oh-so-pretty atop perfectly styled acai bowls on Instagram, but its good looks only scratch the surface on the powers of this superfood. Jam-packed with nutrition and healing properties, bee pollen is *way* more than decoration--it's your new pantry must-have. (We take our superfoods seriously around here. And our puns.)

    Meet Bee Pollen: Valedictorian of the Superfood Class

    In the world of superfoods, bee pollen’s resume is impressive. Bee pollen is one of nature’s most complete foods, as it contains nearly all nutrients necessary to sustain life. How’s that for the first line of a LinkedIn profile?

    Bee pollen is a complete protein source (read: it has all the essential amino acids) and can pack up to 2g of protein per tablespoon--that’s more than the amount found in chicken, beef, or eggs of equal weight. It’s also an excellent source of vitamin A (an important immune-booster) with B vitamins, magnesium, iron, zinc, enzymes, and fatty acids. Its fiber content isn’t too shabby, either, coming in at 1.5g per tablespoon. Like we said...killer. resume. 

    Thanks to health-conscious celebs, ala Victoria Beckham and Gwyneth Paltrow, bee pollen has been in headlines in recent years. But its powers were understood long before lifestyle brands and swipe-ups. Hippocrates and Pythagoras both prescribed bee pollen for its healing properties. The ancient Egyptians, Romans, and Chinese considered pollen a panacea. Native Americans wore pouches containing bee pollen around their necks on long journeys to help sustain their energy. (So...maybe it could be the tired mom cure-all? Here’s to hoping.) 

    Bee Pollen Is...What, Exactly?

    As honeybees bounce from flower to flower collecting nectar, pollen collects into little clumps on their hind legs. These clumps are sealed with a mix of saliva and honey or nectar, and brought back to the hive and packed into combs as a food source, creating the small granules we know as bee pollen. And now for the secret sauce: those bee secretions create a fermentation process that makes the nutrients of the flower pollen more readily available and gives bee pollen the nutritional density it’s known for. 

    Bee pollen is collected as bees enter the hive and pass through a screen that gently scrapes their hind legs.  Think of it as a welcome mat at the hive for the bees to wipe their pollen-filled feet. 

    Here’s How it Helps

    Bee pollen’s potential benefit list is ample, from lowering cholesterol to relieving allergies and symptoms of menopause. As the superfood is further studied, the more exciting the potential becomes. Here’s what we know so far:

    Anti-inflammatoryAccording to the National Institute of Health, research has shown bee pollen to have anti-inflammatory properties comparable to over-the-counter medications.  

    Immune Boosting: Vitamin A is an important part of the immune system firing on all cylinders, and a single serving of bee pollen can provide 51% of the recommended percent daily value. It’s also been found antimicrobial, antifungal, and a potent antioxidant, so much that it is considered a functional food. 

    Energy Giving: Not only does bee pollen contain all the essential amino acids, but those amino acids are free-form, meaning they are easily absorbed by the body and ready to be put to work--your work. 

    Ok, I’m Sold. Where Can I Find Bee Pollen?

    Bee pollen is available in granular form at most health food stores, but we’ve saved you the trouble of a “what should I do with this bee pollen” Google search and added it to one of our most nutrient-dense blends: Tropical Zing.

    p.s. Don't forget to take 50% off your Tropical Zing order with code ZING




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