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      • Community Food Co-op, Downtown Store, 1220 North Forest Street at Holly StreetDowntown Store
        1220 North Forest Street at Holly Street
        Bellingham, Washington
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        360-734-8158
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        315 Westerly Road at Cordata Parkway
        Bellingham, Washington
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You are here: Home / Archives for smoothies

New Smoothies Have Arrived!

Welcome to the newest members of the Co+op smoothie family! Both of these yummy treats are on sale for $1 off through April 11, so stop by any of our locations and meet the newest additions!

blueberry dreams forever blueberry juice with blueberries

Blueberry Dreams ... forever!

This refreshing smoothie is full of healthful antioxidants (blueberries), the good kind of fat (avocado), and potassium (bananas). But, that is all just a bonus, because it is absolutely dreamy.

almond milk, apple juice, blueberry, banana, avocado

take me away to a golden oasis health smoothie orange juice sandy beach with palm trees

Golden Oasis!

Quench your thirst with an escape to a Golden Oasis of tempting flavors with the promise of brilliant sunshine and refreshment. Made with our super-popular golden milk spice blend that is chock full of spices with anti-inflammatory and immune-system boosting properties.

hemp milk, coconut milk, banana, dates, spinach, golden milk spice blend

DELI & CATERING| HOT OFF THE PRESS| WELLNESS blueberry| golden milk| smoothies

Tips from the Nutritionist–Smoothies

dear nutritionist, lisa samuel, nutrition, registered dietitian, nutrition advice

Lisa Samuel, Registered Dietitian and Nutritionist

Dear Nutritionist: I’d like to start incorporating smoothies into my breakfast routine, but I want to make sure I’m doing it right. Do you have any suggestions?

Dear Member,

Smoothies can be a great way to add extra fruits and vegetables to your day. But, there are a few guidelines to follow. To build a smoothie that will give your brain the fuel it needs to think, and keep you full and satisfied until the next meal, it should contain four main elements, as described below, and include foods with no added sugars. You don’t want to turn your smoothie into dessert.

PROTEIN

Choose from whole food sources of protein. If you eat dairy products, milk, plain yogurt, or cottage cheese are all good sources of protein and can provide a tasty base for a smoothie. Other sources of protein are nuts or nut butters; seeds like hemp seeds, chia seeds, or pumpkin seeds; whole oats; or tofu.

FATS

Fat is satiating—it makes us feel full and satisfied. Plus, healthy sources of fats, like monounsaturated fats and omega-3 fatty acids, help us better absorb all the nutrients in a smoothie. Healthy sources of fat include avocados, nuts and nut butters, and seeds. Seeds like hemp seeds, chia seeds, and flax seeds provide protein, fiber, and a healthy dose of omega-3 fatty acids. For a thick and creamy smoothie, add avocados.

CARBS

Carbohydrates are like gas for an engine—they give us the fuel we need to work and play. Without carbs in our morning meal, our brain doesn’t have energy to help us think, resulting in brain fog. If you use milk or yogurt as a smoothie base, both of those are also good sources of carbohydrates. Fruits and dried fruit are also healthy sources of energy and fiber. If using a milk alternative as a smoothie base (almond, hemp, rice, or coconut milk, for example), be sure to choose an unsweetened version. Add sweetness to smoothies with fruits. Bananas and dates are both naturally sweet and add thickness to a smoothie. Frozen bananas are my favorite trick for a thick and creamy smoothie!

FIBER

Fiber keeps us full longer and keeps blood sugars nice and even, so it’s an important component of a morning meal. There are many ways to add fiber to smoothies, including fruits, dry fruits, vegetables, nuts, and seeds. Aim for at least 4 grams of fiber; it’s pretty easy to do. For example, one banana, half of an avocado, or two pitted dates all have about three grams of fiber each. Adding vegetables is a great way to sneak in some extra nutrition and fiber. Vegetables like spinach, kale, cauliflower, carrots, and beets can just disappear in a smoothie. Great for picky kids, too.

Keep the handy chart (below) in your kitchen to help you build the perfect smoothie. Of course, it doesn’t contain all possible smoothie combinations, but it will help you start to build your perfect smoothie!

A chart for building a great smoothie

WELLNESS nutrition| recipe| smoothies

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Woman athlete takes a break, drinking water from a reusable water bottle on a hot summers day

Optimal Hydration

Addressing Optimal Hydration Although everyone knows that water is essential for life, most don’t understand why drinking enough water is so important. Without water, humans can only survive for a matter of days. To prevent dehydration all land animals (us humans included) have evolved very sensitive physiological controls to maintain […]

Different supplements sit on a white background including collagen, omega 3s, and mushrooms.

2023 Supplement Sale

Members Save 30% The Co-op’s annual supplement sale is a great way for members to start the new year with wellness, and stock up on must-haves. Our Wellness Managers picked out some of our most popular products for you.   Probiotics  A healthy microbiome is important for your overall health. The [...]
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Stress Less this Holiday Season

The holidays are upon us: a time of holiday cheer, gatherings with loved ones, delicious feasts, and unfortunately, stress. Although there is much to enjoy about the holidays, the hustle and bustle can often be overwhelming. Below are some tips to help you manage stress so that you can find [...]

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DOWNTOWN STORE & DELI • map • 360-734-8158 • 7 am – 9 pm
meat and deli counter: 7 am – 7 pm
made-to-order counter: 7 am – 6 pm
salad/hot bar: 7 am – 6 pm

CORDATA STORE & DELI • map • 360-734-8158 • 7 am – 9 pm
meat and deli counter: 7 am – 7 pm
made-to-order counter: 7 am – 6 pm
salad/hot bar: 7 am – 7 pm

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