Blackberry Lavender Calm

Blackberry Lavender Calm (ID: 24)

Description
A soothing evening smoothie that pairs deep, rich blackberries with calming culinary lavender and creamy banana, designed to promote relaxation and prepare the body for restful sleep through both nutritional and aromatherapeutic properties.

Yield
16 oz (473 ml) - One serving

Preparation Time
10 minutes (including lavender steeping time)

Ingredients
- 1 1/2 cups fresh or frozen blackberries
- 1 medium ripe banana
- 1 cup unsweetened almond milk
- 1/2 teaspoon dried culinary lavender buds
- 1/4 cup plain Greek yogurt
- 1 tablespoon honey (preferably lavender honey if available)
- 1/2 teaspoon vanilla extract
- 1/4 teaspoon ground cinnamon
- 1 tablespoon ground flaxseed
- Small pinch of sea salt
- 4-5 ice cubes (omit if using frozen blackberries)

Equipment
- Small saucepan
- Fine mesh strainer
- Blender
- Measuring cups and spoons
- Glass for serving

Instructions
1. In a small saucepan, gently warm 1/4 cup of the almond milk (do not boil).
2. Remove from heat, add dried lavender buds, and let steep for 5 minutes.
3. Strain the lavender-infused milk through a fine mesh strainer into a bowl, pressing on the buds to extract flavor. Discard lavender buds.
4. Let the infused milk cool for 2-3 minutes.
5. Add the remaining almond milk and cooled lavender-infused milk to the blender first.
6. Add blackberries, banana, Greek yogurt, honey, vanilla extract, cinnamon, flaxseed, and salt.
7. Add ice cubes if using fresh blackberries.
8. Blend on medium speed for 30 seconds, then high speed for 45 seconds until smooth and creamy.
9. Taste and adjust sweetness or lavender intensity (through additional honey) if desired.

Nutritional Information (approximate)
- Calories: 290
- Protein: 10g
- Carbohydrates: 55g
- Fiber: 13g
- Fat: 6g
- Magnesium: 80mg
- Potassium: 650mg

Benefits
- Contains natural compounds in lavender that promote relaxation and sleep quality
- Rich in antioxidants from blackberries for overnight cellular repair
- Provides magnesium from banana and flaxseed to support muscle relaxation
- Delivers tryptophan, which converts to sleep-supporting serotonin and melatonin
- Offers omega-3 fatty acids from flaxseed for anti-inflammatory benefits

Variations
- For deeper relaxation: Add 1/4 teaspoon chamomile extract or 1 tablespoon brewed chamomile tea
- For vegan option: Use coconut yogurt instead of Greek yogurt
- For a sleep-enhancing boost: Add 1/2 cup tart cherries (natural source of melatonin)
- For warm comfort: Serve slightly warmed in cold weather (gently heat after blending)

Serving Suggestion
Serve in a warm mug or glass about 30-60 minutes before bedtime. For an aesthetically pleasing presentation, sprinkle with a few lavender buds (though these should not be consumed in quantity). This smoothie makes an excellent natural alternative to evening desserts while supporting better sleep quality. Pair with a bedtime routine such as reading or gentle stretching for maximum relaxation benefits. The smoothie can be prepared earlier in the day and refrigerated until evening if needed.

Berry-Based Smoothies