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This Is The Only Smoothie You'll Ever Need To Beat Burnout

Rhea Mehta, Ph.D.
Toxicologist, Integrative Health Coach By Rhea Mehta, Ph.D.

Did you know that many of the smoothie recipes you see on social media, at smoothie bars, and even in recipe books are actually packed with sugar?

These days, smoothies tend to be advertised as festive, colorful, fruity concoctions—their vegetables and healthy fats are mere afterthoughts. And that's where the good stuff is!

That's why I founded Global Smoothie Day, which we're celebrating today, October 3. I'm on a mission to redefine green smoothies as low-sugar, high-nutrient food medicines for the stressed, the sick, and the burned out. I hope to offer our global community a playful way into the oftentimes overwhelming world of healthy living.

So how do you turn your smoothie into a recipe for productivity and optimal energy? It's simple: Make sure your smoothies are 20 percent (or less) fruit.

While fruits certainly have nutritional benefits, they also pump naturally occurring sugars to the body, which can exacerbate inflammation, fatigue, and cravings. Excessive intake of fruity smoothies can happen all too easily when the blender is loaded in a casual way. Here's a signature recipe to get yourself started on the veggie-heavy, energy-packed smoothie route.

The Real Deal Smoothie

The Real Deal is a low-glycemic green smoothie rich in essential vitamins, minerals, polyphenols, fiber, plant-based proteins, and healthy fats. Basically, it's a mind-body powerhouse!

If you're nervous about the taste of all the greens, remember that your taste buds will adjust and love it after a few servings. You're also welcome to include other low-glycemic fruits, like a green apple or green (yes, green!) banana.

Serves 2


  • 2 cups dark leafy greens
  • 1 handful broccoli sprouts
  • 1 cup mixed berries
  • ½ avocado
  • 1 teaspoon ginger
  • ½ red bell pepper
  • 3 tablespoons pumpkin and/or hemp seeds
  • 1 tablespoon chia seeds
  • Juice of ½ lemon
  • ½ teaspoon chlorella powder
  • 2 cups nondairy milk


Simply blend and enjoy! (If you find your blender getting too full, blend your leafy greens with liquid first, then add the rest.)

And do you want your passion for wellness to change the world? Become A Functional Nutrition Coach! Enroll today to join our upcoming live office hours.


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