Rhonda Patrick’s Ultimate Micronutrient Smoothie

Nutrition guru Dr Rhonda Patrick runs the wildly popular Found My Fitness blog and podcast and was mentored by nutrition pioneer Dr Bruce Ames

It’s no surprise breakfast juice recipe ranks well in terms of nutrient density.  While smoothies should not replace real food, they can help to boost the nutrients that you’re not getting a lot of. 

Image result for rhonda patrick bruce ames

It’s the avocado in this recipe that provides plenty of energy in the form of monounsaturated fat, along with a plenty of fibre, potassium and vitamins B5, C and E.  Flax seeds and flax milk provide omega 3.   Chard and spinach provide heaps of vitamin A along with vitamin K1 and a range of minerals.  


One serve provides 595 calories, 15 g protein, 32 g fat, 51 g net carbs and P:E = 0.2.


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  



  • cup (240 mL) unsweetened Flax Milk 
  • 2 medium carrots, raw
  • 1 cup blueberries
  • 28 g (1 oz) flax seeds
  • 1 avocado
  • 1 medium banana
  • 1 medium apple
  • 1 large tomato 
  • 3 cups of spinach
  • 3 cups of chard


  • Blend all ingredients thoroughly.

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

 Nutrient Optimiser

Take your nutrition to the next level with Nutrient Optimiser and get your free food list and more recipes based on your goals.  Nutrient Optimiser is designed to be the quickest and easiest way to optimise your nutrition at the micronutrient level.  

Our recipe database contains over five hundred recipes to ensure you will get the nutrition you need to thrive.  When you track your current diet for a few days, Nutrient Optimiser will identify foods that are missing macro and micronutrients in your diet.  

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