Sustainable success can only be achieved one step at a time

The recipe comes from a reader who has extensive knowledge of healthy living—knowledge she continues to expand upon, ranging from Ayurveda to cell division. She lives by this knowledge, and it shows. We asked her for the recipe for her health shake.

Why have a shake at all, and why this particular shake?

Our reader and her husband have little time and very demanding jobs, in which they are both constantly advancing their careers. As a result, there’s often little time in their daily lives to eat healthily.

The morning sets the tone for a day of healthy eating habits. If you start the day with poor nutritional choices, you’re bound to get cravings around noon or, at the latest, in the afternoon. And we all know what ends up on our plates or in our lunchboxes: it’s usually too much, too sweet, too greasy, too salty….

It makes sense to start the morning off right. That way, you can avoid those midday cravings, which often lead to unhealthy eating or a desire for alcohol in the evening. As the saying goes: “It doesn’t matter anymore at this point.”

He’s not green

Green shakes, which contain a lot of raw green plant matter, are a divisive topic. Some people swear by them, while others can’t stand them.

So we were relieved when we received the recipe and saw that it didn’t contain any raw spinach, broccoli, or kale.

The recipe for this healthy morning smoothie is quite long. Our reader and her husband have started preparing the dry ingredients in single-serving containers for two weeks at a time, so that in the morning they just need to add the liquid and fresh fruit. This takes only a few minutes during those precious morning hours.

Morning Smoothie Recipe

The recipe is quite extensive. We started with a few of the ingredients a few weeks ago, and now we wouldn’t want to miss our morning shake. We’re gradually adding more ingredients. Maybe you’ll have the same experience.

If you’ve been reading GloriousMe for a while or are generally interested in healthy eating, you’ll find many ingredients in the following list that are good for all the body’s cells and support the proper functioning of muscles and the brain alike.

The ingredients:

5–30 grams, depending on preference >

Walnuts, hazelnuts, almonds, pumpkin seeds, shelled hemp seeds

1 teaspoon each >

Flaxseed, psyllium

1 teaspoon or 1 tablespoon, depending on your preference >

Oat flakes, spelt flakes, kamut/Khorasan wheat flakes

1 teaspoon >

Millet flakes, black sesame seeds, rosehip powder, raw cacao

One pinch of each >

Turmeric, pepper, salt, cinnamon

1–2 tablespoons, depending on your preference >

Dried blueberries

Add the following while it’s still fresh:

1/2 apple or pear, 1/2 banana

Water (amount depending on desired consistency)

A nice bonus:

Half a Bourbon vanilla bean. And, of course, fresh raspberries, blueberries, etc., in the summer.

You usually have a lot of these things at home, but for some ingredients, you first need to find a reliable source that offers them in organic or Demeter quality. But the same rule applies here: Start with small steps.

The GloriousMe Way

For starters, our shake contains only rolled oats, walnuts, almonds, raw cacao, black sesame seeds, and Maldon salt. That alone makes for a delicious shake. It helps us start the day off right and keeps us from getting hungry around lunchtime.

We love this shake. We’re gradually adding ingredients and discovering new flavor combinations.

If you want to get ready even faster in the morning

No need to fire up the blender: We just pour hot water over the ingredients and let the mixture steep for a few minutes. It works great and saves us from having to clean the blender.

We would like to extend our heartfelt thanks to our reader and hope you enjoy this inspiration for a healthy lifestyle.

Photographs © GloriousMe 2025