Recipe Rhianna Kwan Recipe Rhianna Kwan

5-Minute Brain-Boosting Blueberry Smoothie – Fuel Your Mind Fast

 

Mornings can be chaos—rushing kids out the door or scrambling to focus before a meeting. But what you sip in those five minutes can set your brain up for the day. As a Vancouver-based holistic nutritionist, I’ve spent 13 years navigating plant-based eating, figuring out what powers energy and clarity—especially with ADHD, anxiety, and depression in the mix. That’s why I’m sharing this 5-Minute Brain-Boosting Blueberry Smoothie. It’s fast, packed with nutrients, and made for real life.

Blueberries deliver antioxidants to fight brain fog, spinach sneaks in iron for energy, and flaxseeds add omega-3s for focus. It’s a no-fuss way to start strong, whether you’re in Vancouver or joining me virtually from anywhere. Here’s how to blend it up.

Why This Smoothie Boosts Your Brain

  • Antioxidants: Blueberries protect brain cells from stress—key for memory and mood.

  • Energy Lift: Spinach and oats keep you going without the crash, something I’ve leaned on myself.

  • Focus Support: Flaxseeds bring plant-based omega-3s, linked to better cognition—great for ADHD or busy brains.

It takes five minutes, one blender, and ingredients you can keep stocked (more on that with my pantry makeover service). It’s plant-based, but you can tweak it—dairy yogurt works too. Let’s get to the recipe.

5-Minute Brain-Boosting Blueberry Smoothie Recipe

Prep Time: 5 minutes | Serves: 1 (about 12-16 oz)

Ingredients

  • 1 cup frozen blueberries

  • 1 banana (fresh or frozen)

  • 1 handful fresh spinach (about 1 cup)

  • 1 tablespoon ground flaxseeds

  • ¼ cup rolled oats

  • 1 cup unsweetened almond milk (or any milk)

  • 1/2 cup full-fat greek yoghurt

  • 1 teaspoon nut butter (optional)

Instructions:

  1. Toss all ingredients into a blender.

  2. Blend on high for 30-60 seconds until creamy. If it’s too thick, splash in more milk.

  3. Pour into a glass or jar and drink up—done in five.

Nutrition Note: You’re getting fiber, healthy fats, and antioxidants in every sip—perfect for brain health and steady energy.

Make It Your Own

  • Protein Boost: Add a scoop of plant-based protein powder or Greek yogurt.

  • Nutty Twist: Swap flaxseeds for chia seeds or a tablespoon of almond butter.

  • Kid-Friendly: Skip the spinach (they’ll never know with blueberries’ color) and add extra banana.

Small Moves, Big Impact

I’ve learned over years of plant-based eating that quick wins like this matter. It’s why I help clients stock smart pantries (check my pantry makeover) and find what fits their days. This smoothie’s proof you don’t need hours to eat well—it’s five minutes well spent.

Give it a try and tell me how it lands. You can grab this recipe and more in my Resource Hub. Ready for next steps? Book a session—I’ll help you make nutrition work for you, wherever you’re at.

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Recipe Rhianna Kwan Recipe Rhianna Kwan

Chocolate Protein Muffins

Freshly baked chocolate protein muffins on a plate

Looking for a chocolatey treat that’s packed with protein, fiber, and hidden veggies? These Chocolate Protein Muffins are a household favorite—rich, moist, and naturally sweetened! Whether you need a quick breakfast, a lunchbox addition, or a post-workout snack, these muffins offer a delicious way to nourish your body and brain.

As a Vancouver nutritionist, I love these because they satisfy sugar cravings without causing a major blood sugar spike. Plus, they taste just as good as a chocolate cupcake—but with way more nutrients! They’re a staple in my home, keeping my family fueled and happy.

Ingredients for chocolate protein muffins, including red lentils, zucchini, banana, eggs, cocoa powder, and dark chocolate chips, arranged on a wooden table.

Why You'll Love These Muffins

Protein-Packed – Thanks to red lentils and eggs, each muffin provides a boost of protein to keep energy levels stable.

Veggie-Boosted – Shredded zucchini keeps them soft while adding extra nutrients.

Gluten-Free Option – Swap whole wheat flour for oat or almond flour.

Naturally Sweetened – Made with banana and honey or maple syrup instead of refined sugar.

Versatile Serving Options – Enjoy them cold (my favorite!), toasted, or at room temperature.

Summary of Key Ingredients

These muffins shine because of their nutrient-dense ingredients, each chosen to support energy, brain health, and satisfaction. Here’s why they matter:

  • Red Lentils: A plant-based protein and fiber powerhouse, lentils help stabilize blood sugar and keep you full longer. They blend seamlessly for a smooth texture.

  • Zucchini: Adds moisture and hidden vitamins (like vitamin C and potassium) without altering the chocolatey flavor. Perfect for picky eaters!

  • Eggs: Provide high-quality protein and choline, supporting brain function and muscle repair.

  • Banana: Naturally sweetens while adding potassium and creaminess, reducing the need for added sugars.

  • Ground Flaxseed: Packed with omega-3s and fiber, flax supports brain health and digestion, making these muffins a smart choice for ADHD nutrition.

  • Dark Chocolate Chips: Deliver antioxidants and a touch of indulgence. Choose 70% cocoa or higher for maximum benefits.

  • Cocoa Powder: Offers rich flavor and magnesium, which may boost mood and focus.

  • Oat/Almond Flour (Optional): Gluten-free alternatives that add fiber and healthy fats, catering to diverse dietary needs.

These ingredients work together to create a balanced, brain-boosting treat you’ll feel good about eating or sharing.

A 12-cup muffin tin lined with paper liners and filled with chocolate protein muffin batter, on a kitchen counter.

Chocolate Protein Muffins Recipe


Prep Time: 30 minutes | Servings: 12 muffins


Ingredients

  • 1 cup flour (whole wheat, almond, or oat)

  • 1/2 cup cooked red lentils (or 1 cup canned lentils, drained & rinsed)

  • 3 large eggs

  • 1 medium overripe banana

  • 1/3 cup honey or maple syrup

  • 1/3 cup unsweetened cocoa powder

  • 1 teaspoon baking soda

  • 1/8 cup extra virgin olive oil

  • 1/2 cup unsweetened apple sauce

  • 1 teaspoon vanilla extract

  • 1 teaspoon ground flaxseed

  • 1 cup finely shredded zucchini (squeeze out excess liquid)

  • 1/3 cup dark chocolate chips


Instructions:

  1. Preheat & Prepare – Preheat oven to 350°F (175°C) and line a 12-cup muffin tin with liners.

  2. Blend Wet Ingredients – In a blender or food processor, combine banana, lentils, eggs, honey, cocoa powder, baking soda, coconut oil, and vanilla extract until smooth.

  3. Mix & Fold – Pour mixture into a large bowl, then gently fold in zucchini, flour, and chocolate chips until just combined.

  4. Bake to Perfection – Divide batter evenly among muffin cups and bake for 20-25 minutes or until a toothpick inserted comes out clean.

  5. Cool & Enjoy – Let muffins cool before devouring!


Freshly baked chocolate protein muffins cooling on a wire rack, showcasing their moist texture and chocolate chips.

Health Benefits of These Muffins

Protein & Fiber Power – Lentils provide plant-based protein and fiber, keeping you full longer

Hidden Veggies – Zucchini blends right in for extra vitamins and moisture.

Brain-Boosting Omega-3s – Ground flaxseed supports brain health and digestion.


Storage Tips

Fridge: Store in an airtight container for up to a week.

Freezer-Friendly: Freeze for up to 3 months.

Ready to Boost Your Nutrition?

These muffins are just one way to fuel your body and brain with wholesome ingredients. For more brain-healthy recipes and tips, visit my Health Hub. Want personalized support? Book a free 15-minute consult to explore my Brain Thrive Blueprint coaching program!

What’s your favorite way to enjoy these muffins—cold, toasted, or straight from the oven? Share below!

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