I’ve got a new smoothie recipe creation for you to try!
Btw, if you didn’t realize it, I create these recipes myself and experiment with the ingredients in my kitchen. I have to say that it is truly therapeutic. Who knows, maybe I will get into some food recipes at some point. Of course, that would take me having to cook more in general, lol!
This smoothie is really creamy, which I like! It actually reminds me of a milkshake.
It has a fresh taste to it and you’ll experience the fruity hints of strawberry and peach as you drink it.
It is considered a green smoothie as well because it includes spinach.
Check out the ingredients below, make it yourself, and enjoy.
Btw, let me and the community know your thoughts on it once you try it. I would definitely appreciate your feedback sis!
Ingredients
Here are the ingredients I decided to use in this creamy green smoothie and how some of them have mental health benefits.
My smoothie ingredients measured and ready to blend. by Priscilla Henley
Spinach:
According to Science Daily, the following can be said about spinach:
“Something as easy as adding more spinach, kale, collards and mustard greens to your diet could help slow cognitive decline, according to new research. The study also examined the nutrients responsible for the effect, linking vitamin K consumption to slower cognitive decline for the first time.”
According to Medical News Today, I found the following about Greek yogurt (probiotic yogurt):
Research suggests that consuming probiotic yogurt is beneficial for a person’s mental health.
A 2016 study found that workers who ate 100 grams of probiotic yogurt a day or took a daily probiotic capsule experienced less stress, depression, and anxiety than those who did not.
This effect is likely due to to the relationship between the gut and brain, and the ability of the gut to make neurotransmitters, such as serotonin and dopamine (Burgess).
Flaxseeds are rich in omega-3 fatty acids, a polyunsaturated fatty acid that can help fight inflammation and keep cholesterol levels in check. “Research has also shown that omega-3s can help boost your mood and help improve mood disorders like depression,” says registered dietitian Brigitte Zeitlin. “Use flaxseed oil as the basis for your salad dressings, and reap these mood-elevating benefits.”
Chia seeds have a high concentration of omega-3 fatty acids. In fact, one tablespoon of chia seeds contains 1,769 milligrams of omega-3s. These nutrients play a role in the functioning of serotonin and dopamine, both critical to mood and mental health.
Furthermore, chia seeds contain magnesium, which is sometimes referred to as “the stress antidote.” Some doctors and scientists believe that depression rates are increasing because we no longer get enough magnesium in our diet. “Top 10 Foods You Should Eat Every Day.” Newport Institute, 7 Aug. 2020, https://www.newportinstitute.com/resources/mental-health/top-10-foods-you-should-eat-everyday/
Almond Milk
Organic Agave Nectar
Prepped Smoothie
I use a single serve Ninja with Nutrient & Vitamin Extraction.
Prepped Smoothie by Priscilla Henley
RECIPE with nutritional facts
Peachy Green Mental Health Smoothie
This healthy and delicious green smoothie is creamy with a sweet taste of peaches and strawberries. Grab it in the morning as a quick breakfast to go.
Single Serve or Large Blender
1 cup spinach (I use baby spinach)
1/2 cup peaches (Frozen)
1/2 cup strawberries (Frozen)
1/4 cup vanilla greek yogurt (I use the brand Chobani)
1/2 cup unsweetened almond milk (I use Almond Breeze)
1/2 tsp organic agave (I use Organic Agave In The Raw)
1 tbsp chia seeds
1/2 tbsp flax seed
Place every ingredient into your blender. Blend the mixture until smooth.
Serve & enjoy your smoothie immediately.
Breakfast
American
anxiety & depression smoothie, health smoothie, mental health smoothie, smoothie, smoothies for mental health
Recently, I have been trying to find more ways to care for my mental health.
I’ve always loved a good smoothie and I thought to myself that smoothies could be a great way for me to include certain foods in my meals throughout each day.
With that in mind, I decided to begin creating a smoothie with mental health benefits.
I also have to mention that I am a creative person who loves to make and put together different projects. So to scratch, the creative itch I’ve been having lately, crafting a smoothie for my husband and me was a win.
Ingredients
Here are the ingredients I decided to use in my first smoothie and how some of them have mental health benefits.
My smoothie ingredients measured and ready to blend. by Priscilla Henley
Oatmeal:
According to Eating Well, whole grains like oatmeal are identified as,
beneficial for depression in the Nutritional Neuroscience study. Plus, another study published more recently revealed that women who ate moderate amounts of whole grains were less likely to experience anxiety (Horton).
Horton M.S., RD, Brierley. “5 Foods to Eat for Better Mental Health.” Eating Well, 13 May 2021, https://www.eatingwell.com/article/7902827/foods-to-eat-for-better-mental-health/.
Blueberries:
Also, according to Eating Well, blueberries are identified as,
In the world of berries, wild blueberries deserve a special shoutout: just a half cup of wild blueberries delivers more than a day’s dose of manganese. Manganese may be a lesser-known mineral, yes, but it’s one that seems to be important for mental wellness. In a study published in 2019 in the journal Nutrients, Japanese adults who consumed the lowest levels of manganese were more likely to have symptoms of depression and anxiety, compared to their counterparts who got more manganese into their diets (Horton).
Horton M.S., RD, Brierley. “5 Foods to Eat for Better Mental Health.” Eating Well, 13 May 2021, https://www.eatingwell.com/article/7902827/foods-to-eat-for-better-mental-health/.
bananas may play a more indirect role by shoring up the amount of serotonin the brain is able to produce.3 The body needs other nutrients to properly make and use serotonin, including vitamin B6,4 and bananas are an especially rich source of this vitamin.
If a diet inadequate in vitamin B6 is contributing to low levels of serotonin, dietary changes may help—but that doesn’t mean eating one banana a day will be enough to improve your mood (Schimelpfening).
Schimelpfening, Nancy. “Does Eating Bananas Improve Your Mood?” Very Well Mind, 10 February 2022, https://www.verywellmind.com/bananas-increase-serotonin-fact-or-fiction-1066923
If you aren’t aware of the importance of serotonin, read what Harvard Health Publishing, Harvard Medical School says about it:
Serotonin can stave off depression and provide a feeling a euphoria.
When you feel happy and all seems right with the world, you’re feeling the effects of serotonin. This hormone is responsible for boosting mood, as well as a host of other functions (Watson).
Watson, Stephanie. “Serotonin: The natural mood booster.” Harvard Health Publishing, Harvard Medical School, 20 July 2021, https://www.health.harvard.edu/mind-and-mood/serotonin-the-natural-mood-booster
Yogurt:
According to Medical News Today, I found the following about Greek yogurt (probiotic yogurt),
Research suggests that consuming probiotic yogurt is beneficial for a person’s mental health.
A 2016 study found that workers who ate 100 grams of probiotic yogurt a day or took a daily probiotic capsule experienced less stress, depression, and anxiety than those who did not.
This effect is likely due to to the relationship between the gut and brain, and the ability of the gut to make neurotransmitters, such as serotonin and dopamine (Burgess).
Burgess, Lana. “8 health benefits of Greek yogurt.” Medical News Today, 25 September 2018, https://www.medicalnewstoday.com/articles/323169
Almond Milk
Vanilla Extract
Last Saturday
I jumped into my kitchen with my notepad of ideas and started making my first smoothie creation. Studying foods for mental health and sketching ideas were all worth it because my first smoothie was complete and the only thing left to do was to try it.
My very first smoothie recipe was a hit in my house for my husband and me. We found that the single-serve blender did the best blend job. This beautiful purple drink was smooth to drink.
It was refreshing and I look forward to seeing if drinking smoothies consistently will contribute to improvements to my mental health and overall wellbeing. This is just the start!
I’d love for you to try this recipe at home.
Once you’ve tasted it, come back and let me know your thoughts.
The recipe is below!
Enjoy.
Blueberry, Banana, & Oats Smoothie
This healthy and delicious purple smoothie is great for treating anxiety and depression with food. Grab it in the morning as a breakfast to go.
Single Serve or Large Blender
1/4 cup rolled oats (I prefer organic rolled oats)
1/2 banana (Fresh or frozen)
1/4 cup blueberries (Fresh or frozen)
1/2 cup almond milk
1/2 tsp vanilla extract
3/8 cup vanilla greek yogurt (I prefer the brand Chobani)
Place every ingredient into your blender. Blend the mixture until smooth.
Serve & enjoy your smoothie immediately.
Add chia seeds for omega-3 fatty acids which combined with tryptophan, an amino acid could leave you in a better mood and sleeping pattern.
Breakfast
American
anxiety & depression smoothie, mental health smoothie, smoothie
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