Feel-Good Smoothies

It feels a little funny to write a recipe for a smoothie. In a way, anything can be a smoothie if you just throw it into the blender. Still, the right blend of ingredients has the power to not only give you a fast, convenient meal but also a slew of health benefits. If it’s true that you are what you eat, a good smoothie can help you feel more balanced, energized, and able to combat symptoms of stress and PMS.

Since smoothies are a perfect playground for customizing (based on your cravings, available ingredients, or nutritional needs), I’ve laid out some favorite building blocks with notes on all of their benefits. Choose one or two ingredients from each category and you’ll undoubtedly end up with something balanced and delicious. So feel free to play! If you’re more of a recipe person though, I’m also including three of my go-to smoothies.

Basic Smoothie Steps:

1. Chop or tear your solid ingredients into smallish pieces to help your blender.
2. Add the liquid to the blender first, then the rest of the ingredients. Blend on high until very smooth.
3. Pour into a glass and add garnish if desired. Drink right away.

Two quick tips on ingredients:

• Check the freezer aisle! That’s usually where you’ll find the cheapest produce, and since they’re frozen at peak ripeness, they’ll be chock full of nutrients.
• Then, when you get home, feel free to batch and freeze fruits and veggies for individual servings. All you’ll have to do is dump ‘em in the blender with your base liquid and other add-ins and you’re good to go!

A few Ready-to-Go Recipes

Create your own smoothie!

Something Creamy

(mix & match)

Something Sweet

(mix & match)

Clear Skin

Avocado

Vitamin B and magnesium bust stress; healthy fat helps give you clear,radiant skin

 Pineapple, mango, or orange

Vitamin A and C strengthen collagen and make you “glow”

PMS & Cramp Relief

Banana

Folate releases serotonin (natural antide- pressant); norepinephrine regulates stress; potassium helps with bloating

Pineapple

Pain relief; anti-inflammatory

Anti-Stress

Full-fat Greek yogurt

Protein and fat work together to keep us fuller longer

Berries

Antioxidants; vitamin C; anti-inflammatory

Something Veg

Clear Skin

Spinach, kale, or celery

Antioxidants (detoxifying); fiber

Cucumber

Super hydrating; anti-inflammatory

PMS & Cramp Relief

Carrot

Hormone-balancing

Spinach or kale

Iron can help reduce PMS

Anti-Stress

Spinach

Magnesium can help regulate stress

Herbs + Spices

Clear Skin

Cilantro or parsley

Anti-inflammatory; clears body of unhealthy chemicals

PMS & Cramp Relief

Ginger or turmeric

Soothing; super powerful anti-inflammato- ry; antidepressant (Add PINCH of black pepper to support absorption)

Anti-Stress

Cinnamon or nutmeg

Has anti-anxiety and antidepressant properties

Chia

Antidepressant! (Add after blending for crunch)

Added Boost

(mix & match)

Base Liquid

Clear Skin

Pomegranate seeds

Anti-inflammatory; antioxidants

Lime juice

Vitamin C and flavonoids strengthen collagen and hydrate

Coconut manna (or shredded)

Healthy fat; immune-boosting; fiber

Coconut water

So hydrating!

Kombucha

Probiotics help with gut health; kills acne-causing bacteria

PMS & Cramp Relief

Walnuts

Omega-3 fatty acids reduce inflammation; relieve rashes and redness; boost mood

Flax seeds

Lignans help regulate hormones

Unsweetened oat, cashew, or almond milk

Based on preference! (I like Oatly oat milk or Califia coconut almond milk)

Anti-Stress

Cocoa powder

Boosts serotonin

Almond butter

Immune booster; zinc modulates stress response; magnesium busts stress

Unsweetened oat, cashew,,or almond milk

Based on preference! (I like Oatly oat milk or Califia coconut almond milk)

Rémy Robert

(it rhymes with Amy Snowbear) is a born and raised New Orleanian who was thrilled to move home after a few years of living in New York and New England. Like most New Orleanians, she is food-obsessed and always thinking about her next meal. She works at NOCHI, New Orleans’ first culinary institute, and is also a professional recipe tester for cookbooks. You’ll find her feeding loved ones or marching with the Krewe of Wonder Women at Mardi Gras.