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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.
Is the spinach in this recipe fresh spinach? I have some frozen spinach in a ‘block’ how much should I use in this recipe?
Great question, Linda! I usually go with fresh spinach in my smoothies because I think it makes the texture creamier and smoother. That said, lots of readers use frozen spinach with great results. As long as it’s plain (no additives and uncooked), you can swap in about ¼–½ cup frozen spinach per smoothie.
I understand why avocado is in this smoothie, but while we love avocado we don’t like it in our smoothies! Any suggestions for a swap?
Hi Sarah! You can substitute avocado for banana in most smoothies and they’ll turn out great!
Delicious! Thank you Jen for all of your amazing smoothies.
Thanks so much Lisa! So glad you’re loving them!
Fantastic smoothie! I used unfrozen mango, so after all was blended, I blended in 6 ice cubes. This made (2) 8oz. glasses. Delicious! Really loved it as did my spouse! WooHoo.
I always add ice to mine, too, if my ingredients aren’t frozen! I love my smoothies COLD and thick. I’m so glad you both enjoyed this one so much! I really love the light, tropical flavors in this one!
This is also referred to as jet fuel in our house. I’ve added a handful of almonds and some turmeric and a dash of pepper, or a few anti inflammatory cubes (fin the 10 day smoothie challenges). Sometimes we use coconut flavored green tea or water to knock down the calories. We love it. Tons of sustained energy through the day without a crash. My husband’s favorite.
Oh this is so awesome, Sandra!!! Love that you’re swapping in green tea or water too. Keep up the awesomeness!
Where can I buy hemp hearts? Is it available in grocery stores
Awesome question Harlene! Hemp hearts are widely available and can even be found in stores like Walmart or Target. We like to order online from Thrive Market.
I’ve learned that if I peel the pear, my smoothie is super creamy and not gritty at all! Love this one.
Thanks for that great tip! 🙂
This was one of my favorite smoothies of the cleanse! It introduced me to hemp hearts. After 21 days of green smoothies my skin is fantastic!
That’s awesome, Rebekah!!
Love this smoothie! The pear is so perfect for fall!
I love the pear in this smoothie!!
I love this recipe! It isn’t too sweet and I love the creaminess.
This is one of my favorites when it comes to creamy smoothies! 🙂
I love the hemp hearts on top! I love to call it smoothie confetti!
Haha, I love it! And that’s just what it looks like! 😀
One of my all-time favourite smoothies! Make sure your pears are perfectly ripe, so you can enjoy their full flavour.
Agreed, a nice, ripe pear makes this smoothie unbeatable!
I wasn’t sure I’d like this but like all of her smoothies it was super yummy!
Way to give it a try, Laura! So glad you liked it!!
Could you please suggest an alternative brain fruit to use.instead of mango. Trying to decrease the sugar consumption. Thanks
Jackie, instead of mango, you can use peaches, nectarines, papaya, or apricots. For other substitutions, check out our Rawkstar Substitution Guide. 🙂
I definitely needed some brain fuel this morning, and I had all the ingredients on hand! This was super creamy and a delicious way to start the week.
That’s great, Erin! You were meant to have this smoothie this morning. It’s one of my faves, glad you liked it!
Got a substitute for spinach? It’s high on the kist of foods to avoid if you get oxalate crystal kidney stones.
Don, you can use baby kale in place of spinach. For more info on greens, here’s a post on the best leafy greens for green smoothies-> The Best Leafy Greens List