This portable smoothie from Dr. Mark Hyman can power the busiest of days. It’s 100 percent whole, real food — with plenty of plant proteins, healthy fats, fiber, and potent phytonutrients.


    • – 1 cup frozen wild blueberries or other seasonal fruit


    • – ½ cup frozen cranberries


    • – ¼ lemon with rind (optional)


    • – 2 tbs. almond butter


    • – 2 tbs. pumpkin-seeds


    • – 2 tbs. chia seeds


    • – 2 tbs. hemp seeds


    • – 1 small handful nuts, such as walnuts, almonds, or pecans (optional: add a Brazil nut or two for selenium)


    • – 1 leaf de-stemmed, ripped-up kale or handful of spinach (optional)


    • – 1 tbs. extra-virgin coconut butter


    • – ½ cup unsweetened almond or hemp milk


    • – 1 cup water, plus 1 to 3 ice cubes if desired.


Improvise! It’s fine to use the greens, seeds, and seasonal fruits you have on hand — just strive to maintain suggested ratios.

For a fast to-go smoothie, put the ingredients in a wide-mouth Mason jar and use a hand blender to mix to desired consistency. Then drink one portion straight from the jar. Chill the unused portion for a great midmorning or afternoon snack.

You can also use a regular blender, if you prefer. If the shake is too thick, add more water until you reach a drinkable consistency.

Makes 2 to 3 servings. Prepared as shown, each 1-cup serving contains about 370 metabolism-boosting calories — a nice balance of plant-based protein, healthy fats, and phytonutrient-rich, fiber-packed, low-glycemic carbs. Right size the recipe based on your appetite and energy needs. You can also add unsweetened, plant-based protein powder and supergreens to further pump up the nutritional value, if desired.