The RITUAL of a POWER SMOOTHIE


Green power smoothie. Credit: Nicole Dawson Cullinan

Traditionally, a smoothie is a thick smooth drink consisting of fresh fruit pureed with yoghurt, milk or ice cream. For me, making and enjoying a smoothie every day is a healthy ritual that puts me in the self-care zone and sets the tone for a productive and positive day.


Especially when times are tough, I feel that my smoothie ritual provides an adequate nutritional base for the energy, mindset and stamina required to rise above life’s inevitable challenges. Do you have any healthy daily rituals?




My smoothies deviate from the traditional recipes. I prefer to call them 'power smoothies' because I carefully choose ingredients that pack a good nutritional punch. They are versatile and tasty plant-based treats which can be enjoyed in a glass or as a smoothie bowl. These smoothies are nutritionally balanced and can be a complete meal or a perfect in-between snack.


They are also a dietary tool, to help you increase not only the number of fruit and vegetables in your daily diet but also extend your food repertoire by including a variety of seeds, nuts and non-dairy milk. Furthermore, having a rainbow of colour in your diet is a sure way to include a variety of antioxidants. These combat the everyday wear and tear on your cells, switch off inflammation and slow down the ageing process. For this reason, I make power smoothies in all colours taking seasonal advantage of nature's palette of plant pigments.


Is it healthy to have a power smoothie for breakfast?

Yes for sure… Especially for those of us who aren’t hungry in the morning or routinely skip breakfast, power smoothies are light and easy to digest. They can also be enjoyed conveniently on the go and carried in a reusable stainless-steel bottle!


Are power smoothies a good way to lose weight?

Yes, they may be… Many people who are overweight are overfed but undernourished. They eat too many high-calorie foods that are devoid of soluble and insoluble fibre and micronutrients like minerals and antioxidants. Or they don’t eat enough and often enough so that the dance between blood sugar and stress hormones stops effective fat burning. A power smoothie is nutrient-dense, keeps you full for longer and cravings at bay.


How do you make a power smoothie?

Choose high-quality organic ingredients. Include protein and healthy fats in your smoothie design. Adding superfoods like Spirulina is an optional extra.


Here is one of my personal green power smoothie recipes. Combine all the ingredients in a blender and share with your nearest and dearest.

Green tropical power smoothie Credit: Nicole Dawson Cullinan

Green tropical power smoothie

(serves 2) A handful of fresh Kale or

frozen baby spinach 1 ripe banana 1 yellow kiwi fruit or

1 chunk of pineapple 1 ripe avocado

1 cup of coconut or nut milk

1 cup of water (if a more liquid smoothie is preferred)

1 tablespoon of hemp seeds

1/4 teaspoon of Spirulina Powder

Desiccated coconut for sprinkling on top






When food is your medicine, the best place to start is the pharmacy in your kitchen and garden.


About the author

Nicole is a Functional Medicine Practitioner and Classical Homoeopath with almost 20 years experience in clinical practice and wellness care. She thrives on solving complex disease puzzles and providing bespoke personalised nutrition and lifestyle plans to her International client base. ​


She created Wellness Place International for burnt-out mothers, chronic illness sufferers and health seekers looking to reclaim and maintain their health. Nicole has a passion for helping people find the answers to why they cannot get better and stay well by going back to nature and using the latest scientific research in wellness care.

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