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Sunshine in a Cup Superfood Smoothie

We've all been there...waking up after a horrible night of sleep, wanting something to wake us up, get us out of our brain fog and prepare us for the long day ahead. I wanted to create a pick-me-up smoothie recipe that tastes like sunshine to boost my mood and energy on those days where the simple task of getting out of bed seems impossible. Instead of turning to energy drinks and excess caffeine, try this superfood smoothie loaded with fruits, seeds and probiotics. This simple superfood smoothie is nutrient-packed, fiber-filled, delicious and made with ingredients to provide the nutritional support needed for a lively and energetic day!

Download The Recipe HERE:

Sunshine In A Cup Smoothie
Download PDF • 1.57MB

About The Ingredients:

· Oranges are a tasty and rich source of vitamin C. Anecdotal data suggests vitamin C may reduce fatigue, but the medical research is mixed. However, the results look promising. Additionally, it has an excellent safety record. Vitamin C is a safe, cost-effective way to potentially increase your energy levels.

· Mangos is a valuable fruit from a nutritional point of view, providing fiber, carbohydrates, proteins, amino acids and healthy fats. Mango fruit also provides nutrients such as vitamins C, A, E, K and all B vitamins other than biotin.

· Pineapples are low in calories but have an impressive nutrient profile offering 131% of daily requirements for vitamin C, is also a source of important vitamins and minerals, including thiamin, vitamin B-6, folate. Magnesium, potassium, beta-carotene and other antioxidants.

· Probiotics are made up of good bacteria helping to keep your body healthy and working well. Probiotics have been shown to support the symptomatic benefits in those with chronic fatigue syndrome. With that in mind, it’s a pretty reasonable hypothesis to think simply adding a probiotic supplement may help improve your fatigue. No, it won’t cure your fatigue. But it could improve your symptoms. Plus there are many other reasons to include probiotics in your diet.

· Chia seeds, flax seeds and hemp seeds help increase your energy levels due to being high in plant-based omega-3 fatty acids. Low levels of omega-3 fatty acids have been linked to increased inflammation and fatigue. Chia Seeds are exceptionally high in fiber and omega-3 fatty acids. Flaxseeds are the definition of a superfood for being loaded with nutrients, omega-3 fats, lignans, fiber and protein.


· 2 cups water (or coconut water for added electrolytes to increase hydration)

· 1 peeled orange or 2 peeled clementines

· 1/2 cup frozen mango

· 1/2 cup frozen pineapple

· 1/4 cup plant-based yogurt

· 1 tbsp chia seeds

· 1 tbsp ground flaxseeds

· 1 tbsp hemp seeds

· 1/4 tsp ground turmeric

· 1 scoop plant-based vanilla protein powder (optional)


  1. Add water, orange, mango, pineapple & plant-based yogurt to blender. Blend together until smoothie & creamy.

  2. Add chia seeds, flaxseeds, hemp seeds, turmeric and optional protein powered to blender. Blend until even distribution.

  3. Pour into glass and serve immediately or store in fridge with lid until ready to drink

  4. Tips: Want to feel fuller for longer? Add a 1/2 medium avocado.

Download The Recipe HERE:

Sunshine In A Cup Smoothie
Download PDF • 1.57MB

Scientific References:

· Maimunah Mohd Ali, Norhashila Hashim, Samsuzana Abd Aziz, et al. Pineapple (Ananas comosus): A comprehensive review of nutritional values, volatile compounds, health benefits, and potential food products. Food Research International. 2020; 137: 109675.

· Maldonado-Celis ME, Yahia EM, Bedoya R, et al. Chemical Composition of Mango (Mangifera indica L.) Fruit: Nutritional and Phytochemical Compounds. Front Plant Sci. 2019;10:1073. Published 2019 Oct 17.

· Jammes Y, Steinberg JG, Mambrini O, Brégeon F, Delliaux S. Chronic fatigue syndrome: assessment of increased oxidative stress and altered muscle excitability in response to incremental exercise. J Intern Med. Mar 2005;257(3):299-310.

· Mikirova N, Hunninghake R. Effect of high dose vitamin C on Epstein-Barr viral infection. Med Sci Monit. May 3 2014;20:725-32.

· Williamson CB, Burns CM, Gossard CM, et al. Probiotics and Disease: A Comprehensive Summary-Part 3, Cardiometabolic Disease and Fatigue Syndromes. Integr Med (Encinitas). 2017;16(1):30-41.

· Corbitt M, Campagnolo N, Staines D, Marshall-Gradisnik S. A Systematic Review of Probiotic Interventions for Gastrointestinal Symptoms and Irritable Bowel Syndrome in Chronic Fatigue Syndrome/Myalgic Encephalomyelitis (CFS/ME). Probiotics Antimicrob Proteins. 2018 Sep;10(3):466-477.

· American Gastroenterological Association. Probiotics. ( Accessed 3/9/2020.

· Howe P, Buckley J. Metabolic health benefits of long-chain omega-3 polyunsaturated fatty acids. Mil Med. 2014 Nov;179(11 Suppl):138-43. doi: 10.7205/MILMED-D-14-00154. PMID: 25373098.

· Loreto AM, Cobos A, Diaz O, Aguilera JM. Chia Seed (Salvia hispanica): An Ancient Grain and a New Functional Food. Food Reviews International Vol. 29 , Iss. 4,2013.

· Vannice G, Rasmussen H. Position of the academy of nutrition and dietetics: dietary fatty acids for healthy adults. J Acad Nutr Diet. 2014 Jan;114(1):136-53. Erratum in: J Acad Nutr Diet. 2014 Apr;114(4):644.

· Cunnane SC, Ganguli S, Menard C, Liede AC, Hamadeh MJ, Chen ZY, Wolever TM, Jenkins DJ. High alpha-linolenic acid flaxseed (Linum usitatissimum): some nutritional properties in humans. Br J Nutr. 1993 Mar;69(2):443-53.

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