Why this is good for your brain: Three kinds of berries give a range of anthocyanins, walnuts add plant omega-3s, and spinach adds vitamin K and folate. Animal studies suggest berry polyphenols may raise BDNF, a growth factor involved in memory, but this has not been shown in people (see our blueberries page).

Ingredients

Smoothie Base

  • 1 cup frozen mixed berries (blueberries, raspberries, blackberries)
  • 1/4 cup frozen cauliflower (for thickness)
  • 1 handful fresh spinach (about 1 cup)
  • 1 tbsp walnuts
  • 1 tbsp almond butter
  • 1 tbsp chia seeds

Liquid

  • 1 cup unsweetened almond milk or coconut milk

Optional Additions

  • 1/2 frozen banana (for sweetness)
  • 1 scoop collagen peptides (adds protein)
  • 1/4 tsp cinnamon

Instructions

  1. Add liquid first: Pour the almond milk into your blender.

  2. Layer the frozen ingredients: Add the frozen berries, cauliflower and spinach.

  3. Add nuts and seeds: Add the walnuts, almond butter and chia seeds.

  4. Blend: Blend on high for 60-90 seconds until completely smooth.

  5. Adjust consistency: If too thick, add more almond milk. If too thin, add more frozen fruit.

  6. Serve immediately: Pour into a glass and drink right away.

Why these ingredients

Mixed berries each have slightly different pigments, so together they give a wider range of polyphenols than one fruit alone.

Walnuts provide ALA, a plant omega-3. The body converts little of it to DHA, but it still adds to your omega-3 intake. Walnuts also contain polyphenols, though the largest walnut trial found no effect on cognition (see our walnuts page).

Spinach provides non-heme iron, vitamin K, and folate. The mild flavor disappears in the smoothie.

Cauliflower adds thickness without changing the flavor much. It contains a little choline (about 12 mg in 1/4 cup, USDA), much less than an egg.

Chia seeds provide fiber and ALA, and they thicken as they soak, which makes the smoothie more filling. Their fiber also slows digestion.

This smoothie works well as a breakfast or post-workout drink. You can add 1/2 tsp of matcha powder, which adds L-theanine and some caffeine.

Sources

  • USDA FoodData Central, SR Legacy: Cauliflower, raw (FDC ID 169986). fdc.nal.usda.gov