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When mornings feel rushed or your brain needs a little extra support, this Brain Food Smoothie is one of my go-to blends. It’s quick, creamy, and intentionally built with ingredients that support focus, steady energy, and overall brain health. Think protein, healthy fats, and replenishing electrolytes—all blended into one easy green smoothie.
I love that this smoothie doesn’t rely on one “superfood.” Instead, it layers simple, whole ingredients that work better together. That’s where the real magic happens.
Table of Contents
Ingredients You’ll Need
This smoothie uses everyday ingredients that each play a role in supporting brain health and morning energy:
- Hemp hearts: A plant-based protein source packed with essential fatty acids.
- Spinach: mild leafy green vegetables that blend easily while adding fiber, folate, and vitamin K.
- Coconut water: A natural source of electrolytes to help you feel hydrated and refreshed.
- Pear: Adds gentle sweetness and fiber for steady energy.
- Frozen mango: Brings a creamy texture and bright flavor without overpowering the greens.
- Avocado: Provides healthy fats that support nutrient absorption and brain function.
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Ingredient Substitutions
This recipe is flexible, so feel free to adjust based on what you have or what your body needs:
- Swap spinach for kale or romaine if that’s what’s in your fridge.
- Use banana instead of pear for a slightly sweeter, more classic smoothie flavor.
- Replace mango with frozen pineapple or berries for a different nutrient profile.
- Sub chia seeds or ground flaxseed for hemp hearts if needed.
- Use plain water or almond milk if you’re out of coconut water.
How to Make a Brain Food Smoothie
- Start by blending the spinach and coconut water until completely smooth. This step helps break down the greens so the texture stays creamy. If you have one of my recommended blenders for smoothies, you can blend everything at once.
- Add the pear, frozen mango, avocado, and hemp hearts. Blend again until thick and smooth. You can blend the hemp hearts right in or sprinkle them on top for a little texture.
That’s it. Five minutes, one blender, and you’re out the door with something that actually fuels your brain.
Recipe Tips
This smoothie is simple, but a few small tweaks can make it even more supportive for busy mornings and long days.
Meal prep smoothie packs: To save time, portion the pear, mango, avocado, and spinach into freezer-safe bags or containers. When you’re ready to blend, dump the frozen ingredients into your blender, add coconut water, and blend. This makes it easier to stay consistent—especially on mornings when decision fatigue is real.
Use a blending order that works: Always blend your greens and liquid first. This creates a smooth base and prevents leafy chunks from hanging out at the bottom of your smoothie.
If you’re newer to smoothies or want to dial in texture, flavor balance, and nutrient pairings, I recommend checking out my How to Make a Smoothie guide. It walks you through the smoothie formula step-by-step so you can confidently customize any blend.
More Brain-Boosting Ingredients for Smoothies
Building a brain-healthy smoothie doesn’t stop with one recipe. These ingredients are easy to rotate into your blends throughout the week.
- Avocados: Rich in unsaturated fats, avocados support healthy blood pressure and brain function. They also add creaminess to smoothies and help your body absorb nutrients from leafy greens.
- Leafy green vegetables: Nutritional powerhouses like spinach and kale provide vitamin K, folate, and beta carotene—nutrients linked to slower cognitive decline. Blending greens makes it easier to get these brain-supportive benefits daily.
- Berries: Bright, colorful berries are packed with antioxidants and phytochemicals that support memory and overall brain health. Research suggests they may help protect against cognitive decline.
- Coffee: In small amounts, coffee can support focus and mood. The caffeine in coffee and tea helps release serotonin and improve attention during daily tasks.
- Walnuts: Walnuts are especially high in omega-3 fatty acids, which support healthy blood flow to the brain. They’re an easy way to add brain-supportive fats to meals and smoothies.
- Turmeric: Turmeric contains curcumin, an antioxidant and anti-inflammatory compound linked to improved cognitive function. A small pinch adds big benefits.
- Hemp hearts: Hemp hearts provide omega-3s, omega-6s, and complete plant-based protein. They support working memory while adding creaminess and staying power to smoothies.
More Green Smoothie Recipes
If you love this Brain Food Smoothie, here are a few more green smoothies to keep things fresh while still supporting focus, energy, and overall wellness.
- Creamy Avocado Smoothie: If you love a thick, spoonable texture, this one’s for you. Avocado adds healthy fats and a rich creaminess that makes this smoothie incredibly satisfying and great for steady energy.
- Avocado Banana Smoothie: Adding mango brings a tropical twist and extra creaminess. This smoothie feels indulgent while still delivering fiber, healthy fats, and nutrients that support brain and body health.
- Bedtime Smoothie: If you’re having trouble sleeping, this calming smoothie can help. Sip your way to slumber with a soothing blend using research-backed ingredients to promote better rest.
Rotating these smoothies throughout the week keeps your routine exciting—and your blender busy—in the best way.
If you make this brain food smoothie recipe, I’d love to hear how it turned out in the comment box below. Your feedback helps me and all the readers in this community. And if you’re interested in more plant-based recipes (and exclusive content), sign up for my weekly recipe newsletter.
Brain Food Smoothie
Ingredients
- 1 ½ cup spinach
- 1 cup coconut water
- 1 pear ripe + cored
- ½ cup mango frozen
- ¼ avocado
- 2 tbsp hemp hearts
Instructions
- Blend spinach and coconut water together until smooth.
- Add remaining ingredients and blend again. You can either blend in hemp hearts or sprinkle on top.
Helpful Tools
Notes
- Swap out hemp hearts for homemade protein powder for the additional protein.
thank you so much for sharing this…i recently found your blog and when i am reading it i loved it..now i’ll read your blogs regularly. thank you
Hey Ainsley,
Yay!! That is what we love to hear. Welcome to the SGS family!! If you ever need anything please reach out to our team and we will be here for you.
xoxoxo
I want to cook it!
Yay Mitchell!
Hope you enjoy this recipe! 🙂
I love this smoothie! Doesn’t fail to give me feel good energy. Thank you so much 🙂
Hey Phil,
We love hearing about that “feel good” energy! So happy you are enjoying this recipe!!
Cheers 🙂
This was my favorite smoothie on the Autumn Cleanse. Delicious!
Hey Christy,
I am so happy that you loved this smoothie recipe! 🙂
Anything with avocado is always a winner for me too.
Cheers!
This is my second day blending Brain Fuel as part of the Fresh Start: Autumn Cleanse. I love how bright the flavors are, and knowing my body is being fueled with leafy greens, fresh fruits, healthy fats + protein! Truly, a KALE YEAH!
Couldn’t have said it better, Amanda!! 🙂
This looks really good.
I have to try this avocado smoothie.
Hey Cassandra,
Is is delicious, hope you enjoy it!!
Is there another fruit you can substitute for pear? I just really dont like pear but the rest of it sounds awesome
Hey Rocio,
You can totally swap out the pear for an apple if you prefer that. Hope you enjoy it!!!
This recipe and all the other green smoothie recipes in Fresh Start are a really helpful start to the day.
Thanks Dan,
I would have to agree!!
How can I ensure the rest of the avacdo stays fresh or could I use the whole Avo?
Hey Polly,
If you leave the seed in your avocado it will last longer in the fridge. Also, you can always cut up your avocado and freeze the rest. It will make a delicious cold additive to your next smoothie 🙂
This is one of my FAVORITE smoothies. Gives me the perfect start to my day!
This one is so great for a brain boost and a great kickstart to the day! 🙂
I love this recipe so much! Anything with avocado is a win for me 🙂
Same here! Avocado is THE BEST. 😀
You had me at avocado! Hahaha! I also love the pear in it because it bulks it up and almost adds a sweet honey taste, yet it’s still not very sweet. I’m trying to balance my natural fruit sugars with natural fiber and this was my dream smoothie, I’d have to say! I will definitely be making this again. Thanks Jen + the rawkstar team!
It really is a dream! I love this smoothie so much and anything with avocado is always a hit! So happy you love this recipe as much as we do 🙂
Cheers!
Could you substitute MCT oil and water for coconut water?
You could sub the coconut water for normal water and then use coconut oil instead of MCT oil. You could even do a whole tablespoon of coconut oil. MCT oil is more concentrated, so you only need a little to get the benefits.
Hi! Is there a sub for hemp heart? Very hard to find where I live. Will changing this ingredient affect the brain power effects?
Patty O.
Flax or Chia are good alternatives.
Exactly! The hemp hearts are there to add healthy fats and protein— so you can swap with chia or flax to get the same health benefits. Another option is to just leave out of the smoothie and eat a handful of almonds or trail mix along with the smoothie to get the protein/fat in AND the fresh produce.
I really don’t like coconut water or coconut milk. Would it be okay to use unsweetened almond milk?
I’d even use just water, enough other flavors and avocado adds volume
I’m with Bojana on this one— I’d just to water instead to keep it light and refreshing. The almond milk weighs it down and sometimes dilutes the natural sweetness and flavors, which are the best part.
This sounds really good! And I could definitely use a boost for my brain health. 🙂
It really is delicious, Terrie!
I hope you enjoy it and yes the benefits are a HUGE plus!!
Cheers!