Black + Blue Smoothie

Smoothies are perfect at any time of the day and are a great way to get a nutrient packed snack, that’s fast and easy to make! Many of us wing our smoothie recipes but following a guide or recipe can be the best way to balance flavour and nutrition. Smoothies are great for all ages and can please even the pickiest of palettes. With any recipe we create, we incorporate nutrient dense ingredients because what we eat should be both delicious and nutritious. If you’re looking for a little smoothie inspiration, you’ve come to the perfect place!

Smoothies are a great way to incorporate functional foods into your diet. Functional foods are food and beverage that offer powerful health benefits on top of their nutritional value. Examples include berries, bananas, oranges, nuts and seeds, herbs, spices and fermented foods like Kombucha! We’ve made this one extra functional by adding some of our Healthy Hooch Kombucha in the Black + Blue flavour. Kombucha is vegan, low in sugar and calories and has tons of amazing health benefits. It’s good for your gut health, keeps you full longer, is loaded with nutrients and good for heart health. Check out the full recipe below, then keep reading for more amazing health benefits from the other ingredients in this smoothie.


Half frozen banana

  • 1 cup black + blue Healthy Hooch Kombucha
  • 1 cup frozen blueberries
  • ½ cup oat milk
  • 1 cup spinach
  • 2 tbsp hemp hearts


Blend all ingredients in a blender until smooth and enjoy!

Benefits of Hemp Hearts

  • Full of Nutrients
  • Heart Health Support
  • Improve Skin Texture & Appearance
  • Loaded with Protein
  • Anti-inflammatory
  • Supports Brain Health

Full of Nutrients

Hemp hearts are the inside of the hemp seed that has had the shell removed. You can find both in most grocery stores, the main difference being the hearts are a little less crunchy in texture. They are full of nutrients, including fibre, protein, omega-3 and omega-6 fatty acids, vitamin E and several minerals. Adding hemp hearts to your morning smoothie is a great way to incorporate them into your diet. They have a slightly nutty taste which compliments smoothies beautifully. All you need is two to three tablespoons a day to benefit your health.

Heart Health Support

As their name says, they are incredibly good for heart health. Omega 3 and 6 fatty acids are an essential part of heart disease prevention. Additionally, hemp heart can help lower blood pressure, lower cholesterol, help regulate your heartbeat, reduce inflammation and decrease the risk of blood clot formation. All of which are essential parts of the prevention of heart disease.

Improves Skin Texture & Appearance

The anti-inflammatory effects of hemp heart may help improve certain skin conditions, such as acne and eczema. Omega-3 fatty acids also help improve skin health by softening rough skin, balancing oil production, hydrating dry skin, minimizing breakouts, and reducing ageing signs.

Loaded with Protein

Hemp hearts are a great source of protein. They are suitable for vegan diets, making them a good substitute for protein powders or yoghurt. They are one of the few plant-based proteins considered a complete protein source, meaning they contain all of the essential amino acids your body needs to stay healthy.


Gamma-linoleic acid (GLA) is a type of omega-6 fatty acid found in hemp hearts. GLA helps in the prevention of many diseases and is considered an anti-inflammatory. It has similar effects to ibuprofen in your body, reducing pain, swelling and stiffness. Hemp hearts may be useful for anyone with arthritis, allergies, PMS symptoms and menopause symptoms.

Supports Brain Health

Hemp hearts are brain food! They contain magnesium which supports healthy brain function. Magnesium helps brain development, memory, learning, regulates mood and can help reduce symptoms of depression and anxiety. Hemp hearts being high in omega-3 and omega-6 fatty acids also contribute to brain health. They help keep the structure of the brain and function intact. Meaning hemp heart may also play a role in preventing certain neurological diseases such as Alzheimer’s, multiple sclerosis, Parkinson’s and seizures.

Benefits of Blueberries

  • Rich in Antioxidants
  • Source of Potassium & Vitamin C
  • Weight Management
  • Good for Heart Health
  • Improve Skin Health
  • Benefits Mental Health
  • Help with Type 1 Diabetes

Rich in Antioxidants

Blueberries are rich in antioxidants, it’s what gives them their dark blue colour. Antioxidants protect the cells within your body from damage. Things that can damage are often environmental factors like pollution, cigarette smoke, sun exposure and ultraviolet radiation. However, internal factors such as medication, alcohol consumption, chronic stress, inflammation and obesity, can also damage cells. Antioxidants help protect and prevent diseases associated with cell damage.

Source of Potassium & Vitamin C

3400mg to 2600mg of potassium per day is the recommended daily intake for adults. Fruits and vegetables like bananas, oranges, melon, potatoes, peas, and blueberries are excellent potassium sources. Potassium can help regulate fluids, muscle contractions, blood pressure and reduce your risk of stroke. Consuming potassium before a workout can help prevent muscle cramps and help fuel your muscles. It may also be beneficial after a workout because it helps your body recover by rebuilding and repairing muscles and hydrates. Blueberries are also high in vitamin C, which helps boost the immune system, improves iron absorption, regulated blood pressure and protects brain function.

Weight Management

Blueberries are high in dietary fibre, promoting healthy digestion, weight loss and weight management. Fibre helps keep everything running smoothly through your digestive system. It also keeps you feeling full longer and can relieve constipation symptoms (gas, bloating, irregular bowel movements). Studies show that blueberries may also help prevent weight gain and obesity, which can lead to several diseases, such as diabetes, heart disease, high blood pressure, cancers and fatty liver disease.

Good for Heart Health

Eating a cup of blueberries a day may reduce your heart disease risk by 12 – 15%, especially for people at greater risk. Blueberries are rich in antioxidants called anthocyanins that are good for your heart. Anthocyanins help reduce “bad” cholesterol levels, inflammation, lower blood pressure and improve circulation. Blueberries also contain folate and vitamin B6, contributing to heart health by lowering homocysteine levels. Homocysteine is a type of amino acid that can cause blood clots and hardening of arteries if there is too much of it in your system.

Improves Skin Health

Blueberries are beneficial for your skin because they are high in vitamin C, antioxidants and fibre. Vitamin C boosts collagen production in your skin. It is a protein that the skin naturally produced, but it starts to slow down as you age. Vitamin C can firm your skin, reducing the appearance of wrinkles and fine lines. Antioxidants help to protect your skin from sun damage, and fibre keeps your gut healthy. A healthy gut can improve your skin’s appearance and texture, reducing acne and other skin issues.

Benefits Mental Health

Blueberries may benefit your mental health. In one study, they gave blueberry juice to a group aged 65 – 77 daily. The participants had an increase in memory, brain function and blood flow as a result. Blueberries may also be useful in the prevention of dementia, Alzheimer’s or age related memory loss. In additional studies, blueberries helped improve short term memory, concentration and increase serotonin levels.
*** Disclaimer: The content on this website (Healthy Hooch Kombucha) is for informational and educational purposes only and should not be taken as medical advice. It is not intended or suitable in place of advice from your health care practitioner or licensed physician. The information and products on this website should not be used for diagnosing, treating, curing or preventing a health problem, you should always consult a health care provider or licensed physician for advice. ***

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