Description:
This smoothie is like a gentle pick-me-up in a glass — creamy, naturally sweet, and deeply nourishing, especially when your energy is low and your appetite isn’t quite there.
With the smooth richness of peanut butter, the natural sweetness of banana, and the quiet strength of chia seeds, this blend offers comfort without effort. It’s perfect for those mornings when cooking feels too much, or for an afternoon when you need emotional and physical fuel.
This smoothie is packed with mood-supporting nutrients:
- Bananas are high in potassium, vitamin B6, and tryptophan — all essential for regulating serotonin levels, the “feel-good” chemical in your brain.
- Peanut butter provides healthy fats and protein to help stabilize blood sugar and promote lasting energy.
- Chia seeds are full of omega-3s and fiber, promoting brain health and gut balance — both vital in managing depression.
It’s simple. It’s healing. And most of all, it reminds you that even a small act like blending a smoothie can be an act of self-kindness.
🕒 Total Time: 5 minutes
🍽️ Servings: 1
🔥 Calories per serving: ~420 kcal
🛒 Ingredients
- 1 ripe banana (preferably frozen for creaminess)
- 1 tablespoon natural peanut butter (unsweetened)
- 1 tablespoon chia seeds
- 1/2 cup unsweetened almond milk (or milk of choice)
- 1/4 cup plain Greek yogurt or plant-based yogurt (optional for extra creaminess & protein)
- 1/2 teaspoon cinnamon (optional – for warmth and blood sugar support)
- Ice cubes (optional – for texture)
🍳 Instructions
1. Blend Everything:
- Add banana, peanut butter, chia seeds, almond milk, and yogurt (if using) to a blender.
- Add cinnamon and ice cubes if desired.
- Blend on high for 30–60 seconds until smooth and creamy.
2. Serve:
- Pour into a glass.
- Let it sit for 2–3 minutes so the chia seeds can slightly expand and thicken the smoothie.
- Sip slowly. Breathe. Let the nutrients and the moment settle into your body.
💡 Tips for Mood & Nutrition
- No yogurt? Just add a splash more milk or even oats for creaminess.
- Need extra calories or recovery support? Add 1 scoop of protein powder or half an avocado.
- Add a teaspoon of cocoa powder for a subtle chocolate flavor and extra mood-boosting antioxidants.
- Drink mindfully: focus on texture, temperature, and taste — these sensory cues help reconnect mind and body during emotional fatigue.
🎯 Note:
This smoothie is ideal for anyone struggling with appetite loss, low motivation, or fatigue — especially during depression. It’s quick, rich in serotonin-supportive nutrients, and feels like emotional nourishment in liquid form.
