By Dr. Angelina Riopel, ND

Smoothies are a simple way to improve nutritional intake, balance blood sugar and a great vehicle for medicinal herbs and super foods to address health concerns such as stress and low energy. I generally recommend smoothies as a breakfast option, but they can also be enjoyed at any time of the day.

 Basic High Nutrient Smoothie Recipe

  • 1 serving of protein powder (either vegan or whey)
  • ½ cup of frozen berries
  • ¼ – ½ avocado
  • ½ banana
  • ½ cup of spinach
  • 1-2 tbls of flax seed or chia/salba seed or 1 tbls of each
  • Water
  • Blend using a hand blender or a traditional blender

Smoothie Boost Blends

  1. De-Stress Blend

Schizandra Berry helps to regulate the body’s stress response and improves mood. In Traditional Chinese Medicine as a tonic helping to balance to the body, mind and spirit.

Turmeric is a powerful anti-oxidant kick!

Sesame seeds improve mineral intake, including calcium, magnesium and potassium which help with muscle relaxation and stress reduction.

Chlorella is a great source of anti-oxidants and omega-3 fatty acids, helping to decrease inflammation, a common side effect of chronic stress.


  1. Energy Blend

Ashwaganda powder helps to combat the effects of stress and improves mood and anxiety without causing drowsiness.

Licorice powder helps to regulate stress hormones, specifically cortisol. Do not include if you have high blood pressure.

Kelp powder is valuable source of iodine, which helps to support the thyroid gland.

Almond butter is a great source of minerals such as calcium and magnesium and adds a nice creamy, nutty flavor to the smoothie.

Matcha is super dose of anti-oxidants and l-theanine. Matcha is ground green tea leaves, so it does contain caffeine but along with the l-theanine it will give a grounded energy boost.