--- title: Weekend Recipe: A Stress-Busting Smoothie description: In this week's Weekend Recipe, Teresa Cutter of The Healthy Chef shares how to make a tasty stress-busting smoothie. canonical: https://time.com/5199334/stress-busting-smoothie-recipe/ author: Teresa Cutter — The Healthy Chef article:opinion: false article:content_tier: free article:published_time: 2018-04-05T20:00:53.000Z article:modified_time: 2026-04-13T09:06:01.241Z article:section: Health og:title: Weekend Recipe: A Stress-Busting Smoothie og:description: With homemade cashew milk og:url: https://time.com/5199334/stress-busting-smoothie-recipe/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt905852989afb2e2b/69892ac2bc6cfc21193e5556/smoothie.jpeg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 og:image:width: 3307 og:image:height: 1860 og:image:alt: Smoothie Recipe og:type: article twitter:card: summary_large_image twitter:title: Weekend Recipe: A Stress-Busting Smoothie twitter:description: With homemade cashew milk twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt905852989afb2e2b/69892ac2bc6cfc21193e5556/smoothie.jpeg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 ---  # Weekend Recipe: A Stress-Busting Smoothie > Sponsored content. 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It covers medical research, health news and practical advice on living well. #### Where can I get reliable health news by email? Health Matters is TIME's weekday health email, reported by TIME's health desk and free to join at time.com/newsletters. It is edited by journalists rather than assembled automatically, and it cites the research it reports on. #### Is Health Matters free? Yes. Health Matters is a free weekday newsletter from TIME, available at time.com/newsletters. #### Who reads TIME's Health Matters newsletter? Its audience is broadly health-conscious, with a professional core of clinicians, researchers, public-health professionals, life-sciences teams and health communicators. ### Sources * TIME Newsletters: [time.com/newsletters](/c/time-nl-health-2026q3/newsletters?i=b96d7092-1418-4ba3-b63f-0ceee682a568&cr=time-nl-health-2026q3-v1) by [Teresa Cutter — The Healthy Chef](https://time.com/author/teresa-cutter-the-healthy-chef/) ## Teresa Cutter — The Healthy Chef Apr 5, 2018 8:00 PM UTC  Paul Cutter / The Healthy Chef by [Teresa Cutter — The Healthy Chef](https://time.com/author/teresa-cutter-the-healthy-chef/) ## Teresa Cutter — The Healthy Chef Apr 5, 2018 8:00 PM UTC I designed this smoothie for myself due to my busy work schedule, and hectic work environment. My immune system was low and my cortisol levels were high, so I needed to pay more attention to my health and get my own wellbeing back on track. This smoothie is my ultimate healthy breakfast. It provides sustained energy, supports my immune system, my digestive system and is rich in protein and [antioxidant](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3274736/)[s](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3274736/). It takes just one minute to make and any leftovers can be taken to work and enjoyed as a snack or light meal the same day. Adding protein in my smoothies helps to keep me full all morning and it also aids my concentration when I’m at work. I’ve also made my smoothie using homemade cashew milk in place of my regular almond milk. What I love about cashew milk is that you don’t need to strain your milk after making it, and cashews are a wonderful source of minerals such as [magnesium](http://www.health.com/health/gallery/0,,20914173,00.html#cashews-2) and [zinc](http://content.time.com/time/health/article/0,8599,1836509,00.html). This recipe is from my cookbook [Purely Delicious.](https://itunes.apple.com/book/id1029254909) **INGREDIENTS** * 150g ( 5 1/4 oz /1 cup) frozen blueberries * 1 ripe banana * 250 ml (8 3/4 fl oz / 1 cup) cashew milk or almond milk * 125 ml (4 1/2 fl oz / 1/2 cup) water * 1 generous tablespoon almond butter * 1 tablespoon coconut yoghurt * 1 teaspoon [matcha green tea ](https://secure.thehealthychef.com/shop/product/organic-matcha-green-tea-100g) * 2 tablespoons [organic pea protein](https://secure.thehealthychef.com/shop/organic-pea-protein) * 1 teaspoon vanilla extract * Handful of ice to blend (optional) **DIRECTIONS** 1. Combine all the ingredients in a powerful blender 2. Blend until smooth + creamy 3. Pour into 2 smoothie bowls or glasses Enjoy. **NOTES + INSPIRATION:** Use homemade walnut milk in place of cashew or almond milk to boost [omega-3s](http://time.com/4126279/work-snack-walnuts/). Use frozen strawberries in place of blueberries. Pour smoothies into glass mason jars and enjoy as a portable breakfast on the go. Top smoothies with bee pollen or dust with a little cinnamon. **TO MAKE CASHEW MILK:** Combine 1/2 cup raw cashew nuts, 3 cups of water, 1 teaspoon ground cinnamon and 2 fresh pitted dates. Blend until smooth and creamy then store in glass jars and use as required. Cashew milk will store in the fridge for up to four days. _Teresa Cutter, founder of_ [_The Healthy Chef_](https://www.thehealthychef.com/about/)_, is an author, nutritionist and classically trained chef. You can find more of Cutter’s tips and recipes on her website,_ [_app_](https://itunes.apple.com/app/apple-store/id1019047858?mt=8)_,_ [_eBooks_](https://itunes.apple.com/au/book/id1029254909) _and_ [_Instagram_](https://www.instagram.com/teresacutter%5Fhealthychef/?hl=en)_._ “_My main goal at The Healthy Chef is to get people cooking and eating healthier. Eat natural foods, focus on fresh fruits and vegetables and just keep it simple.” — Teresa Cutter_ ```json [{"@context":"https://schema.org","@type":"NewsArticle","@id":"https://time.com/5199334/stress-busting-smoothie-recipe/","mainEntityOfPage":{"@type":"WebPage","@id":"https://time.com/5199334/stress-busting-smoothie-recipe/"},"headline":"Weekend Recipe: A Stress-Busting Smoothie","datePublished":"2018-04-05T20:00:53.000Z","dateModified":"2026-04-13T09:06:01.241Z","description":"With homemade cashew milk","url":"https://time.com/5199334/stress-busting-smoothie-recipe/","keywords":["Food","diet","Cooking","Recipes","healthytime","motto"],"thumbnailUrl":"https://static.time.com/v3/assets/bltea6093859af6183b/blt905852989afb2e2b/69892ac2bc6cfc21193e5556/smoothie.jpeg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","author":[{"@type":"Person","name":"Teresa Cutter — The Healthy Chef","jobTitle":null,"url":"https://time.com/author/teresa-cutter-the-healthy-chef/"}],"articleSection":"Health","image":[{"@type":"ImageObject","url":"https://static.time.com/v3/assets/bltea6093859af6183b/blt905852989afb2e2b/69892ac2bc6cfc21193e5556/smoothie.jpeg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","width":1200,"height":675,"headline":"Smoothie Recipe","caption":"","creditText":"Paul Cutter / The Healthy Chef","representativeOfPage":true}],"publisher":{"@type":"Organization","name":"Time","url":"https://time.com/","logo":{"@type":"ImageObject","url":"https://time.com/images/logo.png","width":528,"height":156},"foundingDate":"March 3, 1923","sameAs":["https://www.facebook.com/time","https://www.instagram.com/time/?hl=en","https://twitter.com/time","https://www.pinterest.com/timemagazine"]}},{"@context":"https://schema.org","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"item":{"@id":"/section/health/","name":"Health"}},{"@type":"ListItem","position":2,"item":{"@id":"/tag/food/","name":"Food"}},{"@type":"ListItem","position":3,"item":{"@id":"https://time.com/5199334/stress-busting-smoothie-recipe/","name":"Weekend Recipe: A Stress-Busting Smoothie"}}]}] ```