🙌 Here’s a mini herbal smoothie guide you can use. Each one balances flavor with function, keeping the herbal notes from getting too overpowering.
Ginkgo Ginger Citrus Smoothie
- 1 orange (peeled)
- 1 frozen banana
- ½ tsp ginkgo powder (or 10–15 drops tincture)
- 1-inch fresh ginger (peeled)
- ½ cup coconut water
- Ice cubes
→ Circulation + brain focus + digestive boost.
Chamomile Banana Honey Smoothie
- 1 cup brewed chamomile tea (chilled)
- 1 frozen banana
- 1 tsp raw honey
- 2 tbsp plain yogurt or oat milk
- Pinch of cinnamon
→ Calming, gently sedative, helps with winding down.
Turmeric Golden Smoothie
- 1 cup almond milk
- ½ frozen mango
- ½ tsp turmeric powder
- Pinch of black pepper (activates turmeric)
- ½ inch fresh ginger
- 1 tsp honey or maple syrup
→ Anti-inflammatory, warming, immune boosting.
Peppermint Pineapple Smoothie
- 1 cup pineapple chunks
- ½ frozen banana
- 5–6 fresh mint leaves (or ½ tsp dried peppermint)
- ½ inch ginger root
- ½ cup coconut water
→ Soothes bloating, eases digestion, refreshing.
Berry Hawthorn Smoothie
- 1 cup mixed berries (blueberry, raspberry, strawberry)
- 1 frozen banana
- 1 tsp hawthorn berry powder or extract
- ½ cup oat milk
- 1 tsp flaxseed (optional)
→ Supports cardiovascular health, antioxidants, circulation.
Ashwagandha Cacao Smoothie
- 1 cup almond milk
- 1 frozen banana
- 1 tsp ashwagandha powder
- 1 tsp raw cacao powder
- 1 tsp almond butter
- Dash of cinnamon
→ Adaptogen support, mood balance, gentle energy.
- Start small with herbs (½ tsp powder or mild tea base).
- Be cautious with ginkgo, turmeric, and ginger if on blood thinners.
- Adaptogens (ashwagandha, ginseng) can be energizing—better earlier in the day.
Great question — cacao is a fantastic source of magnesium, antioxidants, and mood-boosting compounds (like theobromine and phenylethylamine), but the right amount depends on whether you’re using it as powder or dark chocolate.
- Typical safe daily range: 1–2 tablespoons (5–15 g)
- Provides ~40–60 mg magnesium per tablespoon.
- Can be added to smoothies, oatmeal, or warm drinks.
- 20–30 g (about 1–2 squares) per day is reasonable.
- Gives antioxidants + magnesium without overdoing sugar or caffeine.
- Caffeine & theobromine: Raw cacao has mild stimulants → best earlier in the day if you’re sensitive.
- Oxalates: Very high in cacao, which can interfere with calcium absorption in large amounts (not a problem at moderate intake).
- Calorie density: Powder is lighter, but chocolate can add up in calories/fats.
- Heart meds / antidepressants: If you’re on them, keep intake moderate (theobromine/caffeine can interact).
✅ Sweet spot for most people:
- 1 Tbsp cacao powder daily or
- 20 g of 70%+ dark chocolate
That way you get magnesium and polyphenols without risking sleep disruption or excess stimulants.
Perfect 👍 You want variety, nutrient density, and cacao every day (but kept within safe amounts). Let’s build you a 7-day smoothie rotation, each with different nutrient focuses (energy, brain, gut health, immunity, etc.), all with cacao + magnesium-rich foods. Milk (dairy or plant-based) is included where it works best.
Cacao Banana Espresso Smoothie
- 1 Tbsp raw cacao powder
- 1 frozen banana
- ½ cup milk (or oat milk)
- 1 shot cooled espresso (or ½ tsp instant coffee)
- 1 tsp almond butter
- Optional: 1 tsp maca powder (adaptogen)
→ Magnesium + brain boost + morning energy.
Berry Cacao Antioxidant Smoothie
- 1 Tbsp raw cacao
- 1 cup frozen blueberries/strawberries
- ½ cup milk (or kefir for probiotics)
- 1 Tbsp ground flaxseed (omega-3 + fiber)
- 1 tsp honey
→ High in polyphenols + magnesium + heart support.
Minty Pineapple Cacao Smoothie
- 1 Tbsp cacao
- 1 cup pineapple chunks (fresh or frozen)
- ½ frozen banana
- 5 fresh mint leaves (or ½ tsp dried peppermint)
- ½ cup coconut milk
- Optional: 1 Tbsp chia seeds (for fiber & minerals)
→ Refreshing + digestive enzymes + soothing for stomach.
Golden Cacao Smoothie
- 1 Tbsp cacao
- ½ cup frozen mango
- ½ tsp turmeric powder + pinch black pepper
- 1 inch fresh ginger
- ½ cup milk (dairy or almond)
- 1 tsp honey
→ Magnesium + turmeric + ginger = recovery & inflammation support.
Cacao Chamomile Smoothie
- 1 Tbsp cacao
- 1 frozen banana
- ½ cup chilled chamomile tea (instead of water)
- ½ cup milk (dairy or oat)
- 1 tsp honey
- Pinch cinnamon
→ Soothing evening smoothie, magnesium + calming chamomile.
Ashwagandha Cacao Adaptogen Smoothie
- 1 Tbsp cacao
- 1 frozen banana
- ½ cup milk (almond or dairy)
- 1 tsp ashwagandha powder
- 1 tsp peanut or almond butter
- Dash of cinnamon
→ Adaptogen + cacao for stress resilience & mood.
Citrus Cacao Sunshine Smoothie
- 1 Tbsp cacao
- 1 peeled orange
- ½ frozen banana
- 1 tsp hemp seeds (protein + magnesium)
- ½ cup yogurt or milk
- 1 tsp honey
→ Vitamin C + cacao polyphenols + magnesium = immune support.
- Stick to 1 Tbsp cacao/day (powder) for safety.
- Rotate fruits, seeds, and adaptogens for variety.
- Add extra magnesium with: chia seeds, flaxseed, pumpkin seeds, almonds, spinach.
- Make it creamier with banana, oats, or yogurt if too thin.