How was January?

How did January go? Did you achieve all your good intentions for a healthier life? If the answer is: only 10 percent of them, then that is already an excellent result.

Changing habits is difficult and takes time. It takes many repetitions for new activities to become habits.

If you have only gone running once a week instead of every day, played the piano for 20 minutes a day instead of an hour or halved the amount of sweets you eat every day instead of cutting them out completely, then that is a reason to celebrate. The year 2025 still has many more months in which the small steps can be turned into a marathon.

Sustainable success can only be achieved step by step

And this is also the inspiration behind our ultimate health shake.

The recipe comes from a reader who has extensive knowledge of healthy living, which she is constantly expanding: From Ayurveda to cell division. She lives this knowledge and you can see it in her face. We asked her for the recipe for her health shake.

Why a shake at all and why this shake?

Our reader and her husband have little time and very demanding jobs in which they are both constantly developing. This often leaves little time in everyday life to eat healthily.

The morning sets the important starting signal for a day with good eating habits. If the day gets off to an unfavorable start nutritionally, cravings are the order of the day around midday or in the afternoon at the latest. And we all know what ends up on the plate or in the box: it’s usually too much, too sweet, too fatty, too salty….

It makes sense to get the morning off to a good start. This eliminates the hunger attack at lunchtime, which often results in unhealthy food or a desire for alcohol in the evening. According to the motto: It doesn’t matter now.

He is not green

Green shakes, which contain a lot of raw green plant substances, are polarizing. Some people swear by them, others can’t swallow them.

So we were relieved when we received the recipe and saw that there was no raw spinach, broccoli or kale in it.

The shake recipe for a healthy starter in the morning is long. Our reader and her husband have taken to preparing the dry ingredients in portion-sized doses for two weeks, adding only the liquid and fresh fruit in the morning. This then only takes a few minutes in the precious morning hours.

Recipe morning shake

The recipe is extensive. We started with some of the ingredients a few weeks ago and now don’t want to miss the shake in the morning. We are gradually adding more ingredients. Perhaps you will have the same experience.

If you have been reading GloriousMe for some time or are interested in healthy eating in general, then you will discover many ingredients in the following list that are equally good for all cells of the body and support both muscles and brain in their functions.

The ingredients:

Depending on preference 5 – 30 grams >

Walnuts, hazelnuts, almonds, pumpkin seeds, hulled hemp seeds

1 teaspoon each >

Linseed, psyllium

Depending on preference, 1 teaspoon or 1 tablespoon >

Oat flakes, spelt flakes, kamut/khorasan wheat flakes

1 teaspoon >

Millet flakes, black sesame seeds, rose hip powder, raw cocoa

A pinch of >

Turmeric, pepper, salt, cinnamon

Depending on preference 1-2 tablespoons >

Dried blueberries

Freshly added:

1/2 apple or pear, 1/2 banana

Water (amount depending on desired consistency)

Nice extra:

Half a pod of bourbon vanilla pod. And of course fresh raspberries, blueberries etc. in summer.

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

The GloriousMe way

Our shake contains only rolled oats, walnuts, almonds, raw cocoa, black sesame seeds and Maldon salt. That already makes a delicious shake. We start the day feeling fit and don’t have any hunger pangs at lunchtime.

Sticking to Dry January was also child’s play with the help of the shake in the morning. If we drank alcohol, it was only because we consciously wanted to make an exception.

We are delighted with this shake. We gradually add ingredients and discover additional flavors.

If you want to go even faster in the morning

You don’t have to start the blender: We pour hot water over the ingredients and leave the mixture to soak for a few minutes. This works really well and saves us having to clean the blender.

We would like to thank our reader and hope you enjoy this inspiration and wish all our readers a healthy 2025.

Photographs © GloriousMe 2025