Energize Your Day with a Hormone-Balancing Vegan Keto Collagen Hemp Protein Shake

You know that starting the day with the right fuel can make all the difference in your energy throughout the day. A quick nutrient-dense option is just minutes away providing everything you need to stay energized. Sometimes we just have that day that’s already packed with meetings, errands, and the usual hustle and bustle. You’re trying to get out the door, but you also know you need something to keep you going. That’s when you remember the Hemp Protein Collagen Shake sitting in your fridge. 

It’s not just any shake or smoothie—it’s your secret weapon. You blend it up in no time, thinking back to when you first discovered how this shake was more than just filling. A friend had raved about how it kept her energized through long workdays, and you had to try it for yourself. The moment you took that first taste, you knew you’d found something special.

It wasn’t just the creamy, satisfying taste that got you hooked, but how good it made you feel—steady energy, no midday crashes, and the bonus of knowing you’re nourishing your body with healthy sources of protein and anti-inflammatory ingredients. Who knew a simple smoothie could even be good for your hormone levels?

As you head out the door, shake in hand, you feel ready to take on whatever the day throws at you. And the best part? You know you can easily customize it to suit your mood or whatever’s in the fridge. It’s a little moment of self-care that you actually look forward to. Let's create it now!

What Is This Hemp Protein Collagen Shake Made Of?

This shake starts with a plant based collagen building protein powder. Any flavor will do, but this recipe uses a delicious Tahitian Vanilla flavor. Collagen protein is known for its ability to support healthy skin, joints, and connective tissues, but it’s also great for maintaining muscle mass and promoting overall vibrancy. A plant based source, like this one, provides the nutrients needed for your body to create its own collagen. 

Next, we have hemp seeds, which are full of more plant based protein and essential omega-3 fatty acids. These seeds help keep you feeling full and satisfied while supporting heart and brain health.

This shake also includes a sprinkle of kelp for a natural source of iodine, and a bit of nettles to boost your mineral levels. Baby arugula adds a peppery kick and a dose of vitamin K, which is vital for bone health. To top it off, a big handful of sprouts or pea shoots brings in extra enzymes and nutrients to keep your gut happy and your energy steady.

There's no added sugars, so your blood sugar stays stable throughout the day, keeping you sharp and alert!

How Do You Make A Hemp Protein Collagen Shake?

Making this shake is as easy as tossing your ingredients into a high-speed blender and letting it work its magic. I like to start with the liquids, so add your water first. Then add the plant based collagen protein powder, add the hemp seeds, and sprinkle in your kelp and nettles. Throw in the baby arugula and sprouts, and blend until smooth and creamy. The result? A shake that’s satisfying and a powerhouse of nutrients to keep you going strong.

How Do You Customize This Recipe?

Feel free to tweak this recipe based on what you have on hand or your specific health goals.

• Extra Greens: Add more or swap out the arugula or add kale or spinach to boost your intake of greens. (spinach does have oxalates, if you’re concerned about those).

• A Touch of Sweetness: Add stevia leaves, monk fruit extract, or a few frozen berries for a natural sweet kick.

• Fiber Boost: Mix in a tablespoon of chia seeds or flaxseeds for added fiber and brain- and heart-friendly nutrients. You could even add some green banana powder for it's prebiotic benefits.

Looking to enhance the smoothie even further? 

• Anti-Inflammatory Power:

  • Mushroom powders

  • Cacao

  • Vanilla

  • Ginger

  • Turmeric

• Superfood Boost:

  • Spirulina (use sparingly)

  • Chlorella (use sparingly)

• Protein Swap:

  • Replace the protein powder with sacha inchi or more hemp seeds for a plant-based protein alternative.

  • Or boost it by adding in your favorite nut butter or seed butter.

This shake is easily customizable to fit your needs, whether you’re focusing on vitality, inflammation, or just adding more nutrients to your day.

How Do These Ingredients Help With Blood Sugar Balancing, Heart Health, and Other Hormones?

When it comes to making a smoothie that tastes great while supporting your body’s complex hormone levels, every ingredient plays a role. 

Plant Based Collagen Protein  

Plant based collagen protein powder doesn’t add collagen, but it does add all of the nutrients that the body needs to build collagen. The brand we used, Sunwarrior, has 15 grams of protein per serving. This protein not only helps with collagen production but is also provides a stable blood sugar response, which is critical for maintaining energy levels. 

The protein is complemented by mushrooms that support the body’s collagen production—essential for skin, joint, and bone health. The powder also provides zinc and vitamin C needed for immune function and skin health. 

The key amino acids like glycine, proline, and hydroxyproline included play a role in collagen synthesis. These amino acids can also be found in plant-based sources such as legumes, quinoa, nuts, and seeds; animal products are not necessary for collagen.

Hemp Seeds  

Hemp seeds are a nutritional goldmine, particularly when it comes to balancing blood sugar and supporting the heart and brain. They’re packed with high-quality protein, providing all essential amino acids, which is vital for starting the day on the right foot. 

Hemp seeds are rich in omega-3 fatty acids, which are anti-inflammatory and support cardiovascular health. They also contain gamma-linolenic acid (GLA), a type of omega-6 fatty acid that helps balance hormones, particularly those related to the reproductive system. 

Hemp seeds are a good source of the amino acid arginine that promotes the production of nitric oxide—a compound that dilates blood vessels, improving circulation and supporting the heart.

Nettles  

Nettles might not be a common kitchen ingredient, but they are one of the most mineral-rich plants. Rich in iron, nettles help in maintaining energy levels and supporting a healthy menstrual cycle. Iron is critical for the production of hemoglobin, which carries oxygen to your cells, ensuring that your body functions optimally. 

Nettles also support adrenal function. Supporting the adrenals is necessary for hormone balance, particularly during times of stress. The adrenal glands produce cortisol, the body’s primary stress hormone, and nettles help to modulate its release, preventing chronic imbalances. 

Nettles are packed with vital nutrients like carotenoids (including beta-carotene, lutein, and lycopene), polyphenols, chlorophyll, and essential amino acids, which collectively support liver function, bone health, eye health, and overall mineral balance. Their antimicrobial properties also contribute to a healthy microbiome which also enhances hormonal health.

Nettles also contain calcium, manganese, copper, magnesium, and zinc, all of which are essential for bone health, nerve function, and maintaining a healthy immune system. Calcium and magnesium are needed in muscle function and relaxation, while zinc supports reproductive health and is vital for proper immune function.

Kelp 

Kelp is a sea vegetable that’s particularly rich in minerals but especially iodine, a mineral that’s essential for thyroid function. The thyroid gland regulates metabolism, energy levels, and many aspects of hormonal balance, making iodine a critical nutrient. A well-functioning thyroid helps to maintain stable energy levels and supports metabolic processes necessary for hormone production and regulation.

Kelp’s iodine content is particularly high compared to other macroalgae, so even a small amount can provide substantial benefits. However, it’s important to use kelp in moderation due.

Kelp also contains calcium, potassium, magnesium, iron, and zinc, which are all essential minerals that support various bodily functions. Calcium and magnesium are crucial for bone health and muscle function, while potassium helps regulate fluid balance and blood pressure. Kelp is also rich in antioxidants like fucoxanthin, which supports healthy inflammation levels and may even help with weight management.

Arugula 

Arugula’s slightly bitter taste is not just a flavor boost—it also benefits the liver, digestion, and absorption. Bitter greens like arugula stimulate bile production helping the liver detoxify and digest fats more efficiently. This is especially important for hormone balance, as the liver plays a key role in metabolizing and eliminating excess hormones.

In addition to supporting liver function, arugula is rich in vitamin K, which is essential for bone health—particularly for women, as hormonal fluctuations can impact bone density. Vitamin K helps ensure calcium is properly utilized, maintaining strong bones.

Arugula is also low in oxalates, making it a great option for those with kidney stone concerns, and it boasts powerful antioxidants like quercetin and kaempferol, which help combat oxidative stress, a key factor in hormone imbalances and overall health.

Sprouts 

When seeds are germinated and turned into sprouts, a transformation occurs that significantly enhances their nutritional profile, making them an excellent source of vitamins, minerals, and other essential compounds that support overall health.

Sprouting, or germination, activates enzymes within the seed, which break down stored proteins, carbohydrates, and fats into simpler, more easily digestible forms. This not only makes the nutrients more accessible to our bodies but also increases the bioavailability of important compounds. 

As the seed germinates, the vitamin C levels increase boosting its antioxidants. Vitamin C is crucial for immune function, skin health, and collagen synthesis.

Sprouts are packed with numerous phenolic and non-phenolic compounds that exhibit strong antioxidant properties. These antioxidants help protect the body against oxidative stress, which can contribute to conditions such as obesity, diabetes, and even cellular damage. 

The enzymatic activity triggered during sprouting also aids digestion. These enzymes help break down complex compounds, making the nutrients in sprouts easier for your body to absorb. Additionally, the fiber content supports a healthy gut microbiome, which is essential for mood regulation, immune function, and overall hormone balance.

You can see how these ingredients aren't just about flavor. From balancing blood sugar and boosting energy to keeping your hormones happy, each ingredient in this smoothie is working hard for your health. 

Now that you know how much goodness is packed into this recipe, why not give it a try? Blending up this Hemp Protein Collagen Shake is a quick and easy way to kick-start your day with a meal that nourishes you from the inside out. It’s delicious, nutritious, and your hormones will thank you!

Where Can You Find This and Other Nutritious and Delicious Recipes Like It?

This recipe can be found in the Healing Kitchen Show recordings from the episode Breakfast Fit for Royalty: Start the Day Off Right with Hormone Balancing Meals With Dr. Ritamarie Loscalzo.

If you’re looking for more recipes that not only taste great but also support your overall health, you’re in the right place. Check out our Healing Kitchen collection, where you’ll find meals designed to nourish your body, balance your hormones, and keep your energy levels steady all day long. Whether you’re focused on blood sugar management, heart health, or just want to feel your best, there’s something here for everyone.  If you’re looking to dive deeper into self-care, explore a wealth of resources and recipes, join our Body Freedom Nutrition Lab