There’s something about childhood flavors that stays with us, bringing back memories of warmth, comfort, and family traditions. One of my favorite morning treats growing up was my mom’s homemade eggnog. It was creamy, rich, and spiced with cinnamon, ginger, and nutmeg, blended with vanilla and sweetened just right. The thick texture, the frothy top, and the familiar flavors made it feel like a special occasion in a glass.

As I got older and started paying attention to how food affects my energy and well-being, I realized that while my childhood favorite was delicious, it wasn’t the best choice for fueling my body. The combination of dairy, sugar, and eggs gave me a quick burst of energy, but it often left me feeling sluggish afterward. But I wasn’t willing to let go of those flavors that brought me so much joy.

That’s when I started experimenting. I wanted to create something that felt just as indulgent but was packed with nutrients—something that would give me energy, balance my blood sugar, and support my body rather than weigh it down. 

This dairy free, sugar free Hemp Milk Green Smoothie delivers the creamy texture, the warming spices, and the sweet vanilla flavor of memories—but instead of sugar crashes and sluggishness, it provides protein, healthy fats, and plant-based nourishment. It’s a drink I can feel good about, one that brings back a rush of nostalgia while giving my body exactly what it needs to thrive.

What Is Vegan Keto Hemp Milk Green Smoothie Made Of?

This smoothie is made with wholesome, whole-food ingredients that blend together beautifully to create a rich and satisfying drink.

The base starts with hemp seeds which blend into a naturally creamy, milk-like consistency. They add a slightly nutty flavor that gives the smoothie its smooth and velvety texture. Brazil nuts add an extra layer of richness that make the smoothie feel indulgent while keeping it light and easy to digest.

A mix of leafy greens—arugula, romaine, and kale—adds nutrients without changing the flavor, while celery adds a slight touch of salt which balances the creaminess and brings out the natural sweetness in the ingredients.

The spices are what bring this smoothie to life. Turmeric and ginger add warmth and a slight peppery kick, while cinnamon enhances the sweetness and rounds out the flavors. A splash of lemon juice brightens the overall taste, and a hint of vanilla stevia and Luo Han extract adds natural sweetness without overpowering the other ingredients.

Together, these ingredients create a smooth, creamy, and lightly spiced vegan keto drink that’s comforting and refreshing.

How Do You Make A Keto Friendly Hemp Milk Green Smoothie Recipe

Blending this smoothie is simple, but the combination of ingredients makes it feel luxurious.

Start by blending the hemp seeds and water to create a creamy base. Once smooth, add the arugula, romaine hearts, celery, kale, and Brazil nuts and blend until the mixture becomes thick and velvety. Next, add the turmeric, ginger, cinnamon, Himalayan salt, vanilla stevia, lemon juice, and Luo Han extract. Blend again until everything is fully incorporated and the texture is perfectly smooth.

The result is a rich, creamy smoothie with layers of flavor that unfold with every sip. The greens add freshness, the nuts create a silky consistency, and the spices bring warmth and complexity. It’s a drink that feels indulgent but is packed with nutrients that nourish the body from the inside out.

How Do You Customize This Recipe

One of the best things about this smoothie is how easy it is to adapt based on your preferences:

• For extra creaminess: Add a few soaked cashews or a slice of avocado to make it even richer.
• For a stronger detox effect: Add fresh cilantro or parsley to enhance liver-supporting properties.
• For more sweetness: Add a handful of berries, or increase the vanilla stevia or monk fruit for a naturally sweet taste.
• For a more traditional eggnog flavor: Sprinkle in nutmeg and swap the lemon juice for almond extract.
• Don’t like eggnog?  Make it chocolate mint with the antioxidants found in raw cacao and peppermint.  Or, add vanilla and remove the spices you don’t like.

No matter how you tweak it, this smoothie will remain creamy, satisfying, and packed with whole-food goodness.

Want to try more vegan keto, heart-healthy recipes? Check out this Blueberry Pomegranate Green Smoothie or how about this Collagen Hemp Protein Shake.

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

This Hemp Milk Green Smoothie is packed with ingredients that support cardiovascular function, blood sugar stability, and metabolic health. This whole food plant based recipe provides essential nutrients, phytochemicals, and fiber that work together to reduce inflammation, optimize blood flow, regulate glucose levels, and support endocrine function. 

Hemp Seeds 

Hemp seeds contain a perfect ratio of omega-3 to omega-6 fatty acids needed in reducing systemic inflammation. The alpha-linolenic acid (ALA) in hemp seeds has been linked to improved endothelial function, reduced arterial stiffness, and lowered risk of hypertension.

Hemp seeds are rich in magnesium, a mineral essential for relaxing blood vessels, lowering blood pressure, and improving insulin sensitivity. Magnesium deficiency is commonly associated with poor blood sugar control, increased insulin resistance, and a higher risk of type 2 diabetes. 

The plant-based protein in hemp seeds, particularly arginine, promotes nitric oxide production which helps to relax blood vessels and supports circulation.

Brazil Nuts 

Brazil nuts are one of the richest sources of selenium, an essential trace mineral that supports thyroid hormone activation. Proper thyroid function is necessary for metabolic regulation, blood sugar control, and lipid metabolism. Selenium also acts as an antioxidant that protects heart cells from oxidative stress and reduces LDL oxidation—a major factor in plaque formation and atherosclerosis.

Selenium also influences glucose metabolism by improving insulin sensitivity and reducing inflammation in pancreatic beta cells. Research has shown that optimal selenium levels are associated with lower fasting blood glucose and reduced risk of developing insulin resistance.

Leafy Greens (Arugula, Romaine, Kale) 

Dark leafy greens, including arugula, romaine, and kale, are some of the best foods for cardiovascular health and blood sugar regulation. They contain dietary nitrates which the body converts into nitric oxide, a molecule that helps dilate blood vessels, improve circulation, and reduce blood pressure.

Kale and arugula are also packed with glucosinolates, sulfur-containing compounds that support liver detoxification and hormone metabolism. These compounds assist in estrogen metabolism and reduce the risk of estrogen dominance, a condition that can contribute to insulin resistance and cardiovascular disease.

Leafy greens are rich in soluble fiber which slows glucose absorption and prevents blood sugar spikes. The fiber content also feeds beneficial gut bacteria to enhance microbial diversity and promotes short-chain fatty acid (SCFA) production to improve insulin sensitivity and reduce inflammation.

Celery 

Celery is naturally low in calories and high in fiber which makes it ideal for blood sugar management. It contains phthalides, bioactive compounds that help relax blood vessels and lower blood pressure. Studies suggest that phthalides enhance circulation and reduce arterial stiffness.

Celery is a natural source of sodium and potassium which helps maintain electrolyte balance and proper hydration—both essential for cardiovascular function and adrenal health. Hydration and electrolyte balance also play a key role in maintaining insulin sensitivity and preventing glucose fluctuations.

Turmeric 

Turmeric is well-known for its curcumin which has anti-inflammatory and antioxidant properties. Chronic inflammation is a major driver of heart disease, insulin resistance, and metabolic syndrome.

Curcumin has been shown to improve endothelial function, reduce arterial plaque buildup, and lower oxidized LDL cholesterol levels. Curcumin also enhances insulin receptor function which improves glucose uptake in cells and helps to stabilize blood sugar levels.

Ginger 

Ginger contains gingerols and shogaols, two powerful compounds that reduce inflammation, support digestion, and enhance blood flow. These compounds improve vascular function by reducing oxidative stress and increasing nitric oxide to support healthy blood pressure and circulation.

Ginger is also helpful in glucose metabolism, as it increases insulin sensitivity and enhances glucose uptake in muscle cells. Studies suggest that regular consumption of ginger can lower fasting blood sugar levels and improve hemoglobin A1c (HbA1c), a long-term marker of blood sugar control.

Cinnamon 

Cinnamon is one of the most well-researched spices for blood sugar regulation. It contains cinnamaldehyde and polyphenols which enhance insulin receptor activity and slow glucose absorption. This results in more stable blood sugar levels, reduced post-meal glucose spikes, and improved overall metabolic function.

For cardiovascular health, cinnamon reduces LDL oxidation, lowers triglyceride levels, and improves endothelial function which helps in preventing heart disease.

Lemon Juice

Lemon juice is rich in vitamin C, an antioxidant that protects blood vessels from oxidative damage and improves capillary integrity. Vitamin C also helps with reducing systemic inflammation, enhancing immune function, and supporting collagen production for strong arterial walls.

The acidity of lemon juice slows the breakdown of carbohydrates, resulting in a lower glycemic response. This makes lemon juice an excellent addition for blood sugar stability and metabolic health.

Vanilla Stevia and Luo Han (Monk Fruit)

Unlike refined sugars and artificial sweeteners, stevia and Luo Han (monk fruit extract) do not spike blood sugar levels or contribute to insulin resistance. Real stevia, the herb and its extracts,  contains steviosides which enhance insulin signaling, while Luo Han, the monk fruit and its extracts, contains mogrosides, antioxidants that help regulate glucose metabolism. These natural sweeteners allow for a touch of sweetness without disrupting blood sugar balance or contributing to metabolic dysfunction.

This smoothie isn’t just delicious—it’s a functional blend of whole-food ingredients that actively support cardiovascular health and metabolic balance. The omega-3 fatty acids, fiber, magnesium, antioxidants, and phytochemicals in this smoothie work together to improve blood vessel function and circulation, reduce systemic inflammation and oxidative stress, stabilize blood sugar levels and enhance insulin sensitivity, support liver detoxification and hormone metabolism, protect against arterial plaque buildup and LDL oxidation, and feed beneficial gut bacteria, improving microbiome diversity.

Looking for more ways to protect your heart?  Here are Ten Diet and Lifestyle Strategies I Wish My Parents Had Followed to Protect Their Hearts

Each sip of this smoothie provides nutrient-dense, science-backed support for the heart and metabolic health, making it a powerful addition to a blood sugar-friendly, heart-protective diet.

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

This recipe is featured in the Foods for Hormone Balance and Energy episode of the Healing Kitchen Show, available inside the Empowered Self-Care Lab—your go-to resource for science-backed nutrition, functional recipes, and expert wellness strategies.

If you love creating delicious, nutrient-dense meals that support the heart, balance blood sugar, and boost overall health, the Empowered Self-Care Lab offers a comprehensive collection of recipes, cooking demos, and expert-led education to help you take control of your health.

Discover easy-to-follow strategies for optimizing metabolic function, reducing inflammation, and fueling your body with whole-food nutrition—all inside the Empowered Self-Care Lab.