Whether you’re embarking on your first-ever Dry January (or “Damp” January), research shows that going booze-free can help boost your heart health and sleep quality, both in the long and short term. While cutting back on your alcohol consumption (let alone giving it up altogether) can be a challenging commitment for some—drinking has been heavily intertwined with social gatherings for ages in our society, after all—sipping on delicious alcohol-free drinks with functional health benefits can help squash any lingering FOMO. Win-win.

On the latest episode of Plant-Based, Rachelle Robinett, a registered herbalist and the founder of Supernatural, shows us how to make a refreshing alcohol-free mojito packed with mood-boosting ingredients. This delicious citrusy drink perfectly replicates the immaculate vacay vibes of a White Lotus beachside resort—minus all of the drama, of course.

Health benefits of this non-alcoholic, liver-boosting “mojito” recipe

There are a few key components that make a mojito, well, a mojito. Typically, this type of drink consists of a mix of mint, sugar, lime, rum, and soda water. In Robinett’s non-alcoholic mojito, she replicates the flavors of the classic cocktail with a few additional a-lot-better-for-your-liver-than-alcohol-ingredients. According to Robinett, adding greens—sea greens in particular—is the key to making this drink as soothing for your liver and your mood as possible.

When adding greens to drink recipes, Robinett likes to rely on dense, liquid forms of spirulina, chlorella, and chlorophyll. “We get electrolytes, liver support, minerals and vitamins, and certain phytonutrients—plant compounds that help support the function of our liver—[from] greens,” Robinett says. In this recipe, she opts for spirulina, a saltwater-derived blue-green algae that not only gives this beverage a vibrant green color but also adds tons of liver-boosting benefits (plus vitamins, minerals, immune health support, and potent antioxidants). Spirulina also contains the essential amino acid tryptophan, a precursor to serotonin, which can help boost your mood and promote more restful sleep.

Additionally, research shows that sea greens, like spirulina, can help fight free-radical damage and reduce inflammation in the body. But it’s not the only active ingredient doing so. For a unique twist, Robinett garnishes the rim of the serving glass for the non-alcoholic mojito with activated charcoal.

The carbon in the charcoal, Robinett says, acts as a natural binder, attracting other substances it comes into contact with in the gastrointestinal tract and preventing them from being absorbed into your system. This can assist with removing toxic chemicals in the body (however, it’s important to note that it may also soak up the good-for-you nutrients in your system, as Shilpi Agarwal, MD, previously shared with Well+Good). This is why—like most things in life—it’s important to consume this ingredient in moderation.

Finally, to up the ante on the mood-boosting, inflammation-fighting front, Robinett also adds powdered electrolytes into the mix. Why? Well, electrolytes—essential minerals like sodium, calcium, and potassium—are vital to many key functions in the body and are essential for staying appropriately hydrated, especially as you age. And for that iconic mojito-like flavor, she adds a squeeze of lime, which Robinett says encourages our liver to produce enzymes that are helpful for rebalancing our health overall. To get the full scoop on how to make this tasty “mojito” recipe and all of its liver-supporting benefits, check out the full episode.

Liver-supportive mojito mocktail recipe

Yields 1 serving

Ingredients
1/2 cup water (still or sparkling)
1/2 Tsp greens (liquid spirulina)
1 serving electrolyte powder (lemon-lime flavored)
Juice of 1/2 a lime
Activated charcoal, optional, for garnish
Salt, optional, for garnish
Mint sprig, optional, for garnish

1. In a glass, add water, liquid spirulina, electrolyte powder, and lime juice.

2. Meanwhile, prep the glass by lining the rim with charcoal and salt mixture.

3. Add ice to a serving glass, add the spirulina mixture, top with a splash of sparkling water, and garnish with mint.

Serve this liver-supporting mojito with a de-stressing raspberry mocktail for the perfect alcohol-free happy hour:

On the latest episode of Plant-Based, Rachelle Robinett, a certified herbalist and the founder of Supernatural, teaches us how to make a refreshing booze-free drink packed with carminatives, which are herbs that help support gut health and digestion. And you can rest assured knowing that this functional beverage tastes delicious, too, thanks to ingredients like clove, orange, and ginger that’ll definitely have you saying, “pour me another.”

Why carminatives and bitters can help stimulate healthy digestion

If there’s one thing you take away from the latest episode of Plant-Based is that carminatives are the name of the game when it comes to gut-friendly drink ingredients. These digestion-boosting herbs include cloves, allspice, cinnamon, ginger, and black pepper. (And spoiler alert: Robinett’s drink recipe spotlights all of the above.)

So, how exactly do carminatives work their magic on your microbiome? “One of the ways they work is that [carminatives] help relax the muscles in the digestive tract, and this can improve motility and ease cramps,” Robinett says. Many of these herbs (especially those in the mint family, like lemon balm and peppermint) are also filled with naturally occurring essential oils, aka volatile oils, which can also help promote healthy digestion and assist with constipation relief. (FYI: It’s important to note that the essential oils in this recipe are naturally found in the herbs and are therefore not as concentrated as those you’ll find in stores, which shouldn’t be ingested deliberately without proper guidance.)

What’s more, this recipe also has other digestion-boosting properties thanks to the orange peel. Robinett adds this ingredient for both flavor and to give the drink a digestive bitter component, which can stimulate your taste buds to create more saliva, which in turn helps jumpstart your digestive system.

“Citrus in this recipe, specifically the peel or orange, is considered a bitter. Digestive bitters are great for digestion,” Robinett says. The compounds in citrus peels and other bitter ingredients, she explains, can “help stimulate digestive enzymes, gastric hydrochloric acid, and things we need to digest and absorb food properly.”

How to consume these digestion-friendly ingredients for the most gut-boosting benefits

To get the most gut-healthy benefits from this nourishing beverage, Robinett says the most optimal time to consume this drink (or other drinks made with carminatives or digestive bitters) is before a meal. “Using digestive bitters before meals is a great way to prime your body and wake up your digestion to get to work on the big meal that’s to come,” Robinett says. And if you’re not exactly in the mood to drink your bitters for the day, she says you can eat them, too.

“Foods are also bitters, so any kind of food that’s bitter is acting as a digestive bitter to improve your digestion, so think like arugula, mustard greens, citrus peels, 100 percent cacao, and coffee,” Robinett says. These bitters can be added to recipes—like a gut-boosting arugula and sauerkraut salad or homemade preserved lemons.

But if you are in the mood for a super hydrating and delicious non-alcoholic drink to sip on, look no further. Check out the full episode to learn how to make this sparkling spiced digestion-boosting drink recipe and find step-by-step instructions below.

Sparkling spiced non-alcoholic cocktail recipe

Yields 4 servings

Ingredients
8 ounces filtered water
Peel of an entire organic orange
4-inch piece of ginger, broken into pieces
Seasonal spices of your choice, to taste (like cinnamon, nutmeg, allspice, clove, cracked black pepper)
1/4 cup maple syrup
Sparkling water
Garnish

1. In a small saucepan over medium-low heat, combine water, orange peel, ginger, and spices and simmer. Once the mixture is reduced by half, pour it into a small mixing bowl and the maple syrup. Stir to combine, and then set it aside to let it cool completely.

2. Once cooled, add a few tablespoons of the syrup into a glass filled with ice. Top with sparkling water, and add the garnish of your choice, like dried oranges and cinnamon sticks.

Thankfully, we’ve learned a few handy ways to cope with these stressful scenarios over the years. These practices can help you find at least a moment of peace and serenity no matter the situation, whether it’s a quick five-minute meditation or a special recipe made with relaxation-boosting ingredients.

On the latest episode of Plant-Based, Rachelle Robinett, certified herbalist and the founder of Supernatural, teaches us how to make a festive de-stressing raspberry rose mocktail that’s the perfect concoction of ingredients to help promote relaxation and reduce stress. Plus, it’s the ideal alcohol-free nightcap to sip on after you’ve had your fair share of espresso martinis during the holiday party. Ready to imbibe in this soothing drink? We sure are.

Why this raspberry rose mocktail is a great stress reducer (and how to make it)

In the episode, Robinett shares all the reasons why this easy mocktail is great for reducing stress, and they all come back to the ingredients (such as rose tea, raspberry purée, and lemon juice) and the starring relaxation-boosting nutrient found in the recipe: magnesium.

Magnesium is a mineral that’s essential for several bodily functions, like supporting proper muscle performance, energy production, bone health, nerve function, and even heart health. However, research has shown that nearly 75 percent of Americans are deficient in magnesium, which can lead to adverse reactions like muscle cramps, fatigue, weakness, altered heart rhythm, and high blood pressure, to name a few.

While you can (and should) fit more magnesium-rich foods (like spinach, almonds, and peanut butter) into your meals and drinks, Robinett also supplements her mocktail recipe with an extra serving of magnesium powder to ensure she hits her daily quota. In the video, you’ll hear her explain the differences between the many types of magnesium and why she opts for magnesium glycinate to make her special concoction (hint: Robinett says it has the more effective rest-inducing properties).

To make the tea-based mocktail, Robinett combines freshly-made rose tea, which she says is great for relaxing the nervous system. Then, she dissolves the magnesium powder in the tea. To naturally sweeten the beverage, Robinett uses raspberry purée, a great source of anthocyanins, a sub-category of flavonoids known for their ability to help stave off oxidative stress, cardiovascular issues, and neurodegenerative disease like Alzheimer’s. (And what gives raspberries their gorgeous red hue.)

Next, to balance all the flavors, she adds a squeeze of vitamin-rich, freshly-squeezed lemon juice, which is a known longevity-boosting ingredient. (This is because lemons contain the powerful antioxidant of vitamin C, which helps support immune functioning and protects the skin and body from free radicals and visible signs of aging, along with adequate hydration.)

Lastly, Robinett adds a splash of sparkling water for extra hydration and tons of tongue-tingling bubbles before topping it with delicate garnishes like fresh raspberries and dainty rose petals before enjoying. Can’t you already taste the relaxation that’s in store?

De-Stressing Raspberry Rose Mocktail Recipe

Yields 1 serving

Ingredients
1/2 cup rose tea
1 serving of magnesium glycinate powder
1 Tbsp raspberry purée
1 Tsp freshly squeezed lemon juice
1/4 cup sparkling water
Garnish with fresh raspberries and rose petals

1. In a cup, combine the rose tea and magnesium. Stir until fully dissolved.

2. Then, add the raspberry purée and lemon juice. Pour the mixture into a glass coupe filled with large ice cubes. Top with sparkling water, and garnish with fresh raspberries and rose petals. Serve immediately.

That’s because alcohol can negatively disrupt sleep quality. “The idea of alcohol being a ‘nightcap’ to induce sleep is a total misnomer. Alcohol reduces the quality of sleep and leads to sleep fragmentation, particularly fragmenting REM or dream sleep, which is critical for memory and emotional well-being,” sleep-medicine specialist Wendy Troxel, PhD, a senior behavioral scientist at the public policy research organization RAND Corporation and author of Sharing the Covers: Every Couple’s Guide to Better Sleep, previously shared with Well+Good.

That being said, drinking a nightcap—aka any drink taken shortly before bedtime—sans booze can have solid Z-catching benefits… so long as it’s made with the right ingredients. On the latest episode of Plant-Based, Rachelle Robinett, a certified herbalist and the founder of Supernatural, shows us how to make the perfect sleep-inducing lavender nightcap latte—and it’s a delicious, dream-worthy medley of calming foods.

The herbalist’s favorite calming ingredients

In the episode, Robinett explains that it’s important to make a nightcap with soothing ingredients that are also considered nervine herbs, like lavender. “Lavender is one of my favorite nervine herbs,” she says. “Nervine means an herb that loves your nervous system. So these are calming ingredients; some are great for sleep, and others are great for daytime use,” she says.

According to Robinett, lavender is especially great for inducing a sense of calm without that immediate drowsiness. “It’s used for brain function, things like focus, for supporting mood, and specifically for sleep; we found that lavender helps improve sleep latency. Sleep latency is the amount of time it takes for us to fall asleep, and lavender also improves sleep quality,” Robinett says.

For the perfect nervine-friendly drink, Robinett also includes other ingredients that can promote relaxation any time of the day, including chamomile, rose, linden, motherwort, oat, catnip, and valerian root.

How to make this lavender nightcap latte

To make this delicious lavender nightcap latte, Robinett combines six simple ingredients together to make the most soothing drink to help you unwind before bed (or anytime). She starts by brewing an herbal tea made with the aforementioned nervine herbs, primarily lavender. Robinett then froths her favorite alt-milk with a few drops of a sugar alternative, vanilla, and butterfly pea flower powder for that luscious cloud-like latte effect. Swoon.

FYI: Aside from tasting like a blissful bouquet, this ultra-calming drink will help fight inflammation with each and every sip, thanks to the butterfly pea powder that’s loaded with antioxidants.

To learn more about the benefits of drinking this nervine herb lavender nightcap latte and how it can help promote restful sleep, check out the full episode.

Lavender nightcap latte recipe

Yields 1 latte

Ingredients
1/2 cup lavender herbal tea
1 cup full-fat alternative milk
8 drops liquid stevia
1 Tsp vanilla extract
1 Tsp butterfly pea powder
2 lavender sprigs for garnishing, optional

1. Brew lavender herbal tea and set it aside.

2. In a milk frother, froth the milk, stevia, vanilla extract, and butterfly pea powder until light and fluffy.

3. Assemble the drink by adding the herbal tea to a large mug. Then, carefully pour the frothy milk overtop. Garnish with lavender sprigs and serve immediately.

This herbal tea will help calm you for a great night’s sleep:

However, one thing that a large group of people—or more precisely, about 35 percent of all Americans—all do have in common is some form of insomnia, or not getting enough restful sleep. Between stressing about the day to come, sweating in a hot room without A/C, or just blankly staring at the ceiling while the minutes tick away, getting insufficient sleep can easily ruin your day (and night).

On the latest episode of Plant-Based, Rachelle Robinett, a certified herbalist and the founder of Supernatural, discusses how she breaks down her day into four separate phases in order to wind down and ultimately get the most restful sleep possible. You may be surprised to hear that it starts the moment she wakes up.

With the help of a few of Robinett’s all-time favorite herbal remedies and practices, you can quickly be on your way to catching some Z’s all night long. To learn the best herbal remedies and supplements she recommends for sleeping like a baby, make sure to watch the full episode above.

What does good “sleep hygiene” mean?

Although you may have sipped on a calming tea and listened to a meditation podcast just before heading to bed, Robinett explains that winding down for the day requires good sleep hygiene that starts the moment your peel your eyes open in the morning. “Disrupted sleep is one of the most common challenges people ask me about,” Robinett says. After hearing from so many of her clients and community members that struggle with insomnia, she’s worked endlessly to find the best herbal remedies to promote restful sleep.

“So when we talk about treating sleep challenges, we talk about sleep hygiene. And sleep hygiene, as a term, means all the things that we do to help support a great night’s sleep,” Robinett says. “Sleep hygiene can start as soon as you wake up; in fact, that’s one of the first things that I recommend for people, is to begin your sleep practice first thing in the morning.”

What are the four most important phases throughout the day to get restful sleep?

Robinett breaks down the day into four separate phases, where she focuses on different herbal remedies and practices to encourage restful sleep by nightfall. The four segments include morning, happy hour, sunset, and evening. Each portion of the day serves its own purpose and calls for different practices and herbal remedies to prep and prime your body for getting good sleep.

1. Morning

First things first: Robinett recommends syncing your circadian rhythm with your environment in the morning by exposing your body to natural sunlight. In turn, this exposure affects the production of melatonin by the end of the night. “All you need is a few minutes of consuming that natural daylight,” she says.

2. Happy Hour

Once you’ve reaped the sun’s benefits and exhausted your efforts throughout the busy day, Robinett focuses on the late afternoon or the phase she likes to call “happy hour” (and no, unfortunately this segment has nothing to do with half-price margaritas). Instead, at this point in the day, she recommends cutting out stimulants like caffeine or anything that can keep you up.

Next, Robinett delves into how to scan your body for signs of stress to create an adequate game plan in the episode, and shares how to use herbal remedies to promote the best sleep possible.

3. Sunset

Robinett shares the best herbs for calming the nervous system, like ashwagandha, chamomile, and lemon balm, just to name a few. Once the day finally comes to an end, she recommends shifting your focus to preparing for the sunset phase with some key steps, including watching the sun go down to reset the circadian rhythm, dimming the lights, and avoiding blue light from screens and phones.

4. Evening

In addition to ensuring her environment is just right for inducing restful sleep, Robinett then begins focusing on natural herbal sedatives once it’s dark. She shares all of the best natural sedatives to spare you endless hours of tossing and turning all night long in the episode, which includes kava-and-hemp-infused tinctures and calming amino acid supplements. Eyelids starting to droop yet?

In season from April through September, blueberries are a perfect, sweet-tart addition to nearly any food—in your morning smoothie, salad, yogurt, ice cream, or plopped one-by-one into your mouth on their own. (Unless you’re Violet Beauregarde, in which case you’re probably not the biggest blueberry fan.)

On the latest episode of Plant-Based, Rachelle Robinett, a certified herbalist and the founder of Supernatural, breaks down what makes this small-but-mighty fruit so good for you, including how blueberries can help reduce inflammation, promote brain health, boost your mood, and more. As Robinett admits in the episode, it really is hard to list all of the benefits of blueberries, but we can certainly try.

Of course, we just can’t let blueberries steal all of the good-for-you-food show. To learn more fruits with just as many potent health benefits, check out the full episode to discover all five of Robinett’s favorite picks.

What are the nutrients in blueberries?

Here’s a run-down of the vitamins and nutrients you’ll find inside these powerful little berries per a 100-gram serving:

Fiber: 2.4 grams
Carbohydrates: 14.5 grams
Calcium: 6 milligrams
Magnesium: 6 milligrams
Phosphorus: 12 milligrams
Potassium: 77 milligrams
Vitamin C: 9.7 milligrams
Folate: 6 micrograms
Vitamin A: 3 micrograms

The five key health benefits of blueberries (besides delicious flavor)

1. Blueberries are high in the antioxidant anthocyanin

In the episode, Robinett delves into the antioxidant benefits of this powerful fruit. According to her, the anthocyanins (aka one of the antioxidants linked to longevity) found in blueberries are what gives them their bright blue color. Anthocyanins also boast anti-aging properties, as they can help reverse and repair our system from the effects of free-radical damage and oxidation.

2. They promote heart-healthy vascular function

“Blueberries are also fantastic for capillaries and vascular function. So that can translate to treating varicose veins and eye health,” Robinett says. Additionally, a study published in the American Journal of Clinical Nutrition showed that consuming one cup of blueberries daily can help cardiovascular health. Aedin Cassidy, Ph.D, the study’s lead researcher and a professor at the University of East Anglia, shared with Well+Good what makes the fruit so good for your heart.

“Blueberries contain powerful bioactive compounds called anthocyanins, part of the flavonoid family, and in lab and animal experiments, we know that anthocyanins—responsible for the brilliant red and blue colors in fruits and other plant foods—can reduce inflammation, keep arteries healthy and flexible, improve blood flow, and reduce cholesterol levels,” Dr. Cassidy says.

3. Blueberries can potentially help boost brain health and mood

Although more research needs to be done to understand the connection between blueberries and brain health, the previously mentioned study also showed that when participants took a blueberry supplement for four months, it increased activity in the part of the brain responsible for memory, a promising indicator. In the episode, Robinett also delves into the potential neuroprotective benefits of blueberries that might have the capacity to boost brain health and mood.

4. They’re filled with prebiotic fiber

Of course, by now we’ve all heard that a balanced gut microbiome can boost your mood, immunity, cognitive functioning, and more. So, it may be no surprise to hear that blueberries (we lysm!) are also filled with tons of fiber that helps achieve a well-balanced and very happy gut microbiome. Score!

“Fibers in the starch that the good bacteria in our gut love to flourish and be healthy. So, they’re helping to support gut balance and microbiome well-being,” Robinett says. She also explains that this type of fiber can also help inhibit the bad bacteria from growing in your system, which can disrupt the balance. Sounds like a win-win to me.

5. They can help reduce inflammation and allergic reactions

Now, this benefit of blueberries may come to you as a surprise (in the best way possible). According to Robinett, this berry can help with allergic reactions by inhibiting the overproduction of histamines and helping stabilize white blood cells that respond to things we’re allergic to. Blueberries are packed with the polyphenol quercetin that research shows can help with anti-allergic properties characterized by stimulation of the immune system, antiviral activity, inhibition of histamine release, and decrease in pro-inflammatory cytokines.

From adding immunity-boosting ingredients to prebiotics and probiotics, smoothie possibilities have really become endless. On the latest episode of Plant-Based, Rachelle Robinett, a certified herbalist and the founder of Supernatural, teaches us how to make a golden milk smoothie recipe crafted with carefully-chosen ingredients that all pack potent health benefits. Plus, this protein-packed beverage is rich, creamy, and insanely great for gut health.

Read on to learn more about what makes this recipe the *golden* child of smoothies.

Why is this golden milk smoothie recipe so great for gut health?

“Gut health is important because it’s such a central system to our entire body. We have the gut-brain axis, so it’s affecting mental health, mood, and brain health,” Robinett says in the video. To ensure she covers the bases with this recipe, Robinett uses ingredients like herbs, spices, and vegetables that contain prebiotics, probiotics, and fiber to make this drink as beneficial for supporting your microbiome—and in turn, almost every single system in your body—as possible.

Although you might associate smoothies with sweet fruits like berries and creamy liquids like oat milk and yogurt, this recipe calls for one somewhat surprising ingredient. Ready for it? Turns out, Robinett’s all-time favorite smoothie ingredient is none other than yams. Who would’ve thought? “Yam is a very good source of prebiotic starch. So you’re getting some gut-friendly fiber and starches in there. It’s also low-glycemic—it’s slow to digest and absorb, so you get this stable energy,” Robinett says. So yeah, we’re sold.

Aside from making a mean Thanksgiving side dish, this starchy root vegetable is filled with tons of potassium, fiber, zinc, magnesium, and iron. Can’t find yams all year round? No sweat—just swap in sweet potatoes instead. (To find out how regular sweet potato stacks up against a good ol’ yam, check out this article that explains the main differences between the two.)

And like a more traditional golden milk latte recipe, this smoothie also calls for coconut milk, chai spices, and loads of anti-inflammatory turmeric. FYI, don’t forget to always pair your turmeric with black pepper, which helps increase its effectiveness by almost 2,000 percent. For more details on making this gut-friendly smoothie that would make Harry Styles sing “you’re so golden” (and to and why prebiotics and probiotics go together like peas and carrots), check out the full video to learn more.

Gut-friendly golden milk smoothie recipe

Yields 1 serving

Ingredients

1 banana
1 yam, steamed and peeled
2-3 dates, pitted
1-3 Tbsp oats
1 Tsp vanilla
1-2 tsp prebiotic fiber
1 probiotic capsule, opened
1-3 tsp ground turmeric
Dash of black pepper
1 tsp chai spices
1 scoop of protein powder
1 cup coconut milk
1 dried orange slice for garnishing (optional)

1. Combine all of the ingredients together in a blender. Blend until smooth. Serve and garnish with a dried orange slice.

“The use of nature as a remedy for life is not new; it is global and historic,” Robinett says. “We have been evolving with plants forever. There are 30,000 medicinal plants around the world that we know of today… [and] we’re discovering about 2,000 more plants every single year. These are plants that can be used as food, as medicine, and as both.” So, yeah, there are many categories of plants.

Here, Robinett takes us through the five plants that she thinks are the most common and the most helpful. You can read the Cliff’s Notes version below, but be sure to press play on the video to go in depth.

1. Adaptogens

“I have done many a Plant Based episode on adaptogens. So I highly encourage that you check those out for more detail about this category of herbs,” Robinett says. Adaptogens help us recover from stress in a calmer, more effective way, and allow us to become more resilient to it over time, she explains.

Examples: ashwagandha, rhodiola, reishi

2. Astringents

Essentially, astringents are toning plants—the most well-known one probably being witch hazel. “These are things that we would use as topical treatments, or internal treatments on our digestive system,” says Robinett. Astringents also help strengthen the skin barrier and protect moisture balance.

Examples: witch hazel, rose petals, green tea

3. Aromatics

Robinett explains that these plants are incredibly beneficial for a number of reasons. “[Aromatics] are plants that tend to be perfect to have in your beginner medicine cabinet or your first tea collection, because they’re just going to help in so many different ways,” she says. Think: improving digestion, energy levels, easing cramping and discomfort, and relaxing the muscles.

Examples: mint, lavender, holy basil

4. Bitters

“I love this this category—I believe in it so strongly and I really do think there’s an amazing future for it,” Robinett says. She explains that the most common way to use bitters is to support digestion before you eat; bitters help you digest and absorb your nutrients more effectively.

Examples: arugula, orange peel, gentian

5. Nervines 

“Nervines are also my favorite,” Robinett says. “These are herbs that love our nervous system. And these are plants that tend to work more quickly than adaptogens.”

That’s one of the key reasons why Robinett loves nerviness: She explains that though adaptogens are great foundation builders, they need to be used for a long time. Nervines work if you need support immediately. “The neat thing about nervines is that some of them are daytime-use plants, and some of them… you would use at night for sleep, or for deeper relaxation if you’re feeling very anxious and you need to calm down. So there’s a whole variety of them,” Robinett explains.

Examples: lavender, lemon balm, California poppy

The bottom line on herbalism for beginners

“Remember that the place to start is to know the cause of your symptoms. And if you don’t have any symptoms, choose a focus and explore that category of herbs,” Robinett says. As with anything, she highly recommends starting off slow, consulting with your healthcare practitioner if you’re using any kind of medication, and, of course, stop if you notice any adverse reactions.

Oh hi! You look like someone who loves free workouts, discounts for cutting-edge wellness brands, and exclusive Well+Good content. Sign up for Well+, our online community of wellness insiders, and unlock your rewards instantly.

“We have slow [to digest] carbs, we have gut-friendly fiber, we have really good sources of nutrients and healthy fats and proteins that all support brain function, mood, and really set you up for the rest of your day,” says Robinett. “It’s definitely a healthy mind breakfast.”

The base of the bowl is yogurt—feel free to use plant-based yogurt, Greek yogurt, or whatever style suits your fancy—which gives the recipe a boost of protein and healthy fat. “The nice thing about protein is that it provides amino acids, and amino acids are the building blocks for things like our neurotransmitters, which support our mood throughout the day. So it’s super important to have a lot of great plant-based foods, whole foods, and protein [in your diet] to support your amino acid production and your brain,” Robinett explains. Be sure to use one that is plain or vanilla flavored and doesn’t packed a ton of added sugars.

She adds extra fiber and gut-boosting benefits to the recipe by adding a teaspoon of psyllium husk, a starchy prebiotic fiber, and a scoop of chia seeds. “If you know anything about the gut brain connection, it’s super important to support gut health if you want a happy head, so fiber forever, always, always,” she says. The chia seeds also contain omega-3 fatty acids, which help support a healthy brain, cardiovascular system, and longevity. Oats, one of Robinett’s favorite breakfast ingredients, provide slow carbs, more fiber, and give the recipe some “good chewing action… plus, when you combine warm oats with berries, this is when it starts to taste like pie.” (We’re sold.)

Ready to eat brain-boosting pie for breakfast? Press play on the video above to get the full recipe, and follow along using the instructions below.

The most delicious brain-boosting smoothie bowl recipe

Ingredients
1 cup frozen berries, warmed
1 scoop yogurt
1 tsp psyllium husk
1 tsp chia seeds
Protein powder (optional)
1/2 cup oats
1/2 Tbsp dragon fruit powder (optional)
Cacao nibs, goji berries, and dragon fruit chips (optional, for garnish)

1. Warm the frozen berries gently on the stovetop in a saucepan, stirring frequently. Scoop yogurt into a bowl, and add psyllium husk, chia seeds, a scoop of protein powder (if using), and oats. Stir well to combine with a silicone spatula, then add dragon fruit powder (or any other herbs or spices you prefer) and warm berries to the mixing bowl.

2. Mix all ingredients until fully incorporated. Top with cacao nibs, goji berries, and dragon fruit chips.

Oh hi! You look like someone who loves free workouts, discounts for cutting-edge wellness brands, and exclusive Well+Good content. Sign up for Well+, our online community of wellness insiders, and unlock your rewards instantly.

Matcha (deservedly) gets a lot of praise for its extra-high antioxidant count, but it should also be celebrated for the amount of the amino acid L-theanine that it contains. Why? Because it’s L-theanine that gives matcha its mood-boosting benefits. “Amino acids are the building blocks of many things in our body,” says Robinett. “They’re the building blocks of collagen, of protein, of neurotransmitters, and we’re really focused on the neurotransmitters today because those are the things that modulate our mood. It’s really wonderful for just a sense of stability and clarity.”

In addition to the sense of calm and clarity that Robinett describes, research has also shown that L-theanine can help increase levels of serotonin and dopamine, as well as decrease the stress hormone cortisol. “L-theanine is an amino acid that has been associated with many beneficial psychotropic effects, most notably reducing anxiety and stress,” psychiatrist Daniel Amen, MD, previously told Well+Good. “A growing body of research [also] suggests that L-theanine helps promote healthy moods. For example, a 2017 study published in the journal Acta Neuropsychiatrica on people with major depressive disorder found that L-theanine improves symptoms of depression among other benefits.” Dr. Amen also shared that L-theanine enhances gamma-aminobutyric acid (GABA), a neurotransmitter that helps to regulate brain excitability and prevent over-firing in the brain. This, he says, leads to feeling more relaxed. “In addition, findings in the journal Nutrients show that L-theanine’s anti-stress properties may lie in dampening the stress hormone cortisol. Another randomized controlled trial showed that taking L-theanine significantly lowered the body’s stress response system,” Dr. Amen said.

Robinett adds that because matcha is a ground-up powder—so when you drink it, you consume the entire tea leaf versus regular green tea, which is brewed and then you drink the steeped water—matcha contains five times more L-theanine than typical green tea. “No shade to green tea!” Robinett says.

Learn more about the differences between match and green tea according to a dietitian in this video:

While matcha is traditionally prepared with a whisk, Robinett makes this mood-boosting matcha recipe in a blender so that she can blend in a couple of dates. This creates what she describes as a “super thick, fluffy, naturally-sweetened latte.” Robinett also adds oat milk, vanilla, and a pinch of sea salt. Once blended, she tops this latte with some flowers from the “tree of happiness” known as albizia. “In herbalism, the flower and the bark [of the albizia tree] are used to support a calm, positive mood, so I had to bring some of these to put on top of our mood boosting matcha latte,” Robinett says.

Press play on the video above to get the full recipe, and follow along using the instructions below.

Mood-boosting matcha recipe

Ingredients
1-2 cups oat milk
2 tsp ceremonial-grade matcha
1 tsp vanilla
Pinch of sea salt
3 medjool dates
Albizia flower buds (optional)

1. Add the oat milk to the blender, then sift (if desired) matcha powder through a sieve as you add it to the blender. This, Robinett says, is a totally optional step. Next, add the vanilla, sea salt, and dates and blend until ingredients are frothy and well-incorporated.

2. Pour into a glass and top with albizia flower buds, if using.

Oh hi! You look like someone who loves free workouts, discounts for cutting-edge wellness brands, and exclusive Well+Good content. Sign up for Well+, our online community of wellness insiders, and unlock your rewards instantly.

Luckily, there are just as many natural herbs, tinctures, and tonics that you can whip up with zero effort (and minimal ingredients) that can help ease your nerves. On our latest episode of Plant Based, herbalist and founder of Supernatural, Rachelle Robinett, teaches us how to make a delicious honey vinegar mocktail mixer that will have your body, brain, and taste buds saying ahhhh. Who doesn’t love an elixir that both tastes deliciously tart and tangy and helps combat anxiety?

According to Robinett, this particular combination of functional herbs is called an oxymel. “An oxymel is a tincture or an elixir that uses vinegar and honey as the base,” explains Robinett. “So when you make this at home, you can choose herbs that you like the flavor of or herbs that you like the function of.” This means that the mocktail recipe below is just a basic template; it’s super forgiving and customizable, so you can opt for whatever functional ingredients you prefer—slash need—most.

Because we’re specifically looking for calming ingredients that you will also enjoy sipping, Robinett has chosen ginger, sage, chamomile, lemon balm, and lavender for this mocktail. According to Robinett, this is because they have relaxing (but not sedative) benefits that taste delicious together. Sage is great for lung health, coughs, congestion, and even digestion; the lemon balm is mood-boosting and great for the nervous system, says Robinett.

When it comes to combining all of the ingredients, start by filling your jar with all of your chosen herbs. Next, make sure you cover them all with the vinegar and honey of your choice. Robinett recommends the golden ratio of half vinegar to half honey, but you can lesson the amount of honey (or up the vinegar) if you would prefer your tonic to taste less sweet. Because the vinegar and honey are both acting as preservatives in this recipe, it’s essential that they fully cover your raw herbs and other ingredients. Also, remember to shake your filled jar every few days as it sits and brews to make sure that the extraction is happening fully and uniformly. After at least two weeks of brewing, you can strain the herbs out using a cheesecloth, re-jar the liquid, and use it in anything from cocktails and mocktails to teas, salad dressings, and even baking recipes.

Ready to get started? Watch the video to learn how to whip it up, and find the step-by-step recipe for the calming honey vinegar mocktail below.

Calming honey vinegar mocktail recipe

Ingredients
1/3 cup sage, torn
1/4 cup ginger, chopped
1/3 cup lemon balm
Apple cider vinegar
Honey

1. Fill your jar with the sage, ginger, and lemon balm. Then, add equal parts apple cider vinegar and raw organic honey until the herbs and completely covered. Stir everything together well.

3. Cover the elixir and steep for a minimum of two weeks, shaking every few days.

4. Strain and re-jar the elixir.

For more healthy recipes and cooking ideas from our community, join Well+Good’s Cook With Us Facebook group.

The tea is made from a red clover blossom and raspberry leaf base, which Robinett says which provide vitamins, minerals, and estrogen-supporting properties, uterine toning, and smooth muscle relaxing. There’s also licorice stick and dandelion root for liver support, plus ginger for more muscle relaxation.

Ready to get started? Watch the video to learn how to whip it up, and find the step-by-step recipe for soothing PMS tea below.

Soothing PMS tea recipe

Ingredients
1/3 cup red clover blossoms
1/3 cup raspberry leaf
1 stick licorice root, broken into a few pieces (you can also use 1 bag of licorice tea)
1/3 cup dandelion root
1 Tbsp ginger, fresh or dried
A few drops of “Cramp Bark” herbal tincture, optional
32 oz. hot water

Fill up a pitcher with the herbs, then pour in hot water, stir, and allow tea to steep several minutes—or overnight for a fuller extraction. 

For more healthy recipes and cooking ideas from our community, join Well+Good’s Cook With Us Facebook group.

Well, according to both functional medicine doctor Mark Hyman, MD and Dan Buettner, author and researcher of the world’s Blue Zones (AKA regions around the world where the longest-living people reside), what you consume on a daily basis is a key part of boosting your body’s potential to stay fit and functional for the long haul. On this episode of the Well+Good YouTube series, Plant-Based, Rachelle Robinett teaches us how to make a brain-boosting herbal shot that is packed with longevity-boosting ingredients.

Follow along as Robinett concocts an herb-filled shot that is catered specifically towards brain health and neuro-longevity. It includes adaptogens like rhodiola and ginseng, cerebral tonics like bacopa, and so much more. Just remember: To really commit to improving your lifespan in a healthy way, you have to take a holistic approach.

4 of Robinett’s favorite herbs and spices for longevity

1. Rhodiola

Rhodiola is one of the best herbs when it comes to brain health and longevity benefits. This is because it plays a strong role in boosting mental recovery. “We need to be able to flip into a system that is performing well, but we also need to be able to flip out of it and be in that rest and digest and neutral state,” says Robinett. She adds that rhodiola also helps inhibit the release of cortisol, which is supremely helpful because—no shock here—stress can be very detrimental to your brain health in chronic doses.

2. Ginseng

The beverage also includes ginseng, which helps to reduce inflammation in the brain. According to Robinett, neuroinflammation can cause anxiety, depression, and longer term neurological disorders, so ginseng is essential to keeping your brain happy, calm, and not overworked. It’s also filled with antioxidants, which fight against free-radical damage and help your immune system function in top form.

3. Nootropics

Robinett’s recipe features nootropics like bacopa—a common component of many ADHD and ADD treatments—and functional mushrooms. Nootropics, she explains, help support memory, cognition, and learning in the brain. The bacopa also helps increase circulation in the brain and supports brain-derived neurotrophic factor (BDNF) levels. The functional mushroom blend in the shot helps optimize brain functioning and focus, plus it works to balance out your mood (thanks to the reishi) and promote nerve health (thanks to the Lion’s Mane).

4. Turmeric

Finally, and most importantly, the recipe also includes turmeric. Turmeric is a delicious spice that’s great for your whole body, from your skin to your joints and your gut. It’s also a known anti-inflammatory agent.”Turmeric is a potent antioxidant that can neutralize free radicals, is linked to lower risk of brain diseases like Alzheimer’s and dementia, and has also been shown to lower the risk of heart disease,” Buettner previously told Well+Good. This is because turmeric contains plant compounds called curcuminoids, which are also highly anti-inflammatory. In a double-blind study published in the American Journal of Geriatric Psychology, curcumin was shown to have a significant effect on memory and attention in adults aged 50 to 90 who had mild memory complaints. Over 18 months, curcumin improved memory in this population by 28 percent. They also experienced mild improvements in mood. Though the exact mechanism by which this effect happens is not known, Gary W. Small, M.D., director of the UCLA Longevity Center, told Well+Good that it likely has something to do with curcumin’s anti-inflammatory benefits.

Ready to knock back a bounty of longevity-promoting vitamins, minerals, and adaptogenic herbs? Stir up Robinett’s recipe to boost your memory, focus, creativity, and overall brain functioning in one quick sip.

Robinett’s herbal shot for longevity recipe

Ingredients
2 ounces of plant-based milk
1/2 tsp rhodiola
1/2 tsp ginseng
1/2 tsp bacopa
1 serving mushroom blend
1/2 tsp astragalus
1 tsp turmeric
Pinch of black pepper

Use a milk frother or whisk to mix all of the ingredients together.

For more healthy recipes and cooking ideas from our community, join Well+Good’s Cook With Us Facebook group.

If you begin your nighttime routine when the sun begins to set and know the right herbs and oils that can help with sleep, with a few easy to manage swaps and additions, a sense of peace, calm, and relaxation before dozing off isn’t too hard to achieve. Say buh-bye to doomscrolling anxiety and never ending mental to-do listing when your head hits the pillow because on the latest episode of the Well+Good YouTube series Plant-Based, Robinett takes you through a nighttime routine for optimal sleep and shares a recipe for a herbal hot chocolate nightcap that’s filled with sleep-enhancing nervines.

7 p.m.: As the sun sets

Dim the lights

To start, Robinett recommends beginning your nighttime routine when the sun begins to set. This gives you time to unwind after work or a busy day, and carves out space for you to really get into the calm and serene headspace that you need for a sound sleep.

Have dinner

Physically, having dinner around 7pm or sunset also gives your body time to digest your meal so you’re not kept awake by stomach grumbling or indigestion.

Limit screen time

She suggests eating, dimming the lights, and either putting your phone and other screens away or putting on blue light glasses to limit the screen’s harsh light in the early evening.

8 p.m.: After dinner

Take your melatonin

Contrary to popular belief (and many of our pre-existing habits), Robinett recommends taking your melatonin pill, tincture, or gummy right after dinner. Melatonin is great for a whole host of things from sleep to gastrointestinal support, and has so many helpful qualities that some even consider it “the first non-herbal adaptogen,” says Robinett. Additionally, since melatonin usually takes about two hours to reach its full effect, it’s good to give yourself a bit of time before bed to let it work its way into your system.

Take your fish oil

She also suggests taking your fish oil supplement at this time to help support your brain functioning and memory while you sleep. It’s especially beneficial to take it after dinner because the food in your stomach can help with its absorption.

Go for a walk

Finally, Robinett says that taking a walk after dinner is helpful for digestion and so that your eyes, bodies, and brain can see the sun set and “see the natural darkness of the world around [which helps] to key in our hormones and our circadian rhythms that it’s time to go to sleep.”

9 p.m.: Before bed

Make an herbal hot chocolate nightcap

After taking your walk, Robinett suggests making a hot or cold nightcap that signals to your body that it’s time to go to sleep. The best part is that her favorite one tastes just like hot chocolate! Below are the ingredients to mix together in any quantity you desire.

Ingredients
Oat milk or coconut milk
Cacao powder
Vanilla
Stevia
Rasa Calm Bend (brewed herbal blend)

Take your supplements

Robinett also has a host of pre-bed supplements that she likes to take for supreme slumbering. She suggests taking ashwagandha in a powder, capsule, or tincture, magnesium, L-tryptophan, L-theanine, or a stronger blend like Form Nutrition’s ZZZZ’s ($29) or Hush and Hush’s MindYourMind ($55) if you want a deeper or longer sleep when you can sleep in in the morning.

Do your nighttime skin care routine

Now it’s time to really take the day off. Robinett loves dry brushing with the Karmameju Ionic Body Brush ($75). Dry brush your skin on your arms, legs, torso and then on your chest “towards your heart to stimulate your lymph system and to help with water retention,” she explains. After that, Robinett massages on the Rowse Summer Body Oil ($49) and does her nighttime skin, hair, and teeth routine. Having a routine like this is great because it gives you time to take care of yourself, but also is a habit that teaches your body what to expect and signals that the day is coming to a close.

10 p.m.: Bedtime

Turn off the lights

Right before getting into bed, Robinett suggests making your room cool and dark to prepare your space and find a temperature that is most comfortable for your body and environment.

Use your essential oils

Robinett recommends spritzing essential oils like lavender into your room and putting a drop on your wrists and on the tip of your nose. Lavender is a nervine, so when we inhale it or absorb through skin, it “will effect us like we’ve consumed it through a tea,” Robinett says. The best part of certain scents is that if you associate them with a certain time of night they will also signal to your body that it’s bedtime.

For more healthy recipes and cooking ideas from our community, join Well+Good’s Cook With Us Facebook group.

Some of the most common challenges that Robinett sees are digestion and gut health woes, sleep and energy problems, brain health struggles when it comes to mood regulation, stress, and anxiety, general wellness, and hormone imbalances. To start, it’s important to understand that there’s no one size fits all herbal solution for everyone. It’s vital to look at your life and reflect on what support your body, brain, and lifestyle are craving. Do you need help with a specific ailment or a more preventative practice? Both are so important, explains Robinett.

Next, you have to think about what is realistic for you. What sorts of herbs will you actually stick to? How often? When? In what form? Everyone’s daily routine is different, so check in with yourself to see what you can commit to, since these remedies work most efficaciously when taken regularly, and there are so many options to choose from—a few big capsules, more smaller capsules, teas, additions to your morning diet, changes to your nighttime routine, etc.

Finally, what do you have around you? See what is available in your area and what role your climate, geography, and environment have in your ailments or concerns. Herbs don’t only work if they are ingested. Sometimes it can be helpful to see more herbs or green around you in the form of a house plant, more time outside, lifestyle or diet changes, or more sensory in the form of essential oils. Watch the full episode to learn more about Robinett’s opinions as a registered herbalist, but be sure to check in with your physician before starting any new supplements.

For more healthy recipes and cooking ideas from our community, join Well+Good’s Cook With Us Facebook group.

But these benefits can only happen when our bodies actually absorb the right amount of iron. In the latest episode of Plant-Based, registered herbalist and health coach Rachelle Robinett explains that before you go upping your iron intake, you need to make sure your body is can absorb it in the first place. “Absorption is a really important piece of the puzzle to consider when we’re looking to supplement and improve our nutrient levels,” Robinett says. “If we’re not absorbing the supplements we’re taking or the foods that we’re eating, we’re not going to see a change in our levels.”

Want to make sure your absorption levels are all good? Start by drinking this delicious herbal tea that’ll give you loads of natural goodness, all guaranteed to support the way your body soaks in nutrients.

Watch as Robinett turns a garden-full of delicious herbs, like nettle leaf, alfalfa, and thyme, into a heavenly herbal blend you can drink hot or iced. In addition to iron—which is naturally found in whole herbs—the tea is high in vitamin C, which Robinett says is a game-changer enhancing absorption throughout our digestive systems. “Gut health, in general, is super important for absorption,” she says. “One of the reasons we love nettle so much is that it’s high in both iron and vitamin C.”

It’s not just herbs—there’s also Floradix®Iron + Herbs ($48), (a vegan, gluten-free supplement that yields 10 milligrams of your daily dose per serving), sweet molasses for selenium and copper, and a twist of lemon for a tangy boost of vitamin C. “It’s so aromatic, a tiny bit sweet, and smells like a garden,” Robinett says while enjoying a cup. “It’s definitely a tea you can drink all day long, every day.”

Amplify your absorption levels and ensure your iron levels are in tip-top shape. Get the full recipe for this awesome herbal infusion in the full video.

High-Iron herbal tea for absorption

Ingredients
¼ cup nettle leaf
¼ cup red clover
¼ cup red raspberry leaf
¼ cup alfalfa
¼ cup dandelion leaf
10 ml Floradix® Iron + Herbs
Sprigs of thyme, parsley, and/or spearmint
Lemon juice and zest
Molasses to taste, optional
32 oz. filtered boiling water
Mason jar or large glass pitcher

1. Combine herbs in a pitcher or large mason jar.

2. Pour boiling water over the ingredients and cover.

3. Steep for a minimum four hours or up to 12 hours/overnight to allow the minerals to fully extract from the herbs.

4. Strain, add Floradix® Iron + Herbs to your cup, garnish, and enjoy.

Oh hi! You look like someone who loves free workouts, discounts for cutting-edge wellness brands, and exclusive Well+Good content. Sign up for Well+, our online community of wellness insiders, and unlock your rewards instantly.

How high are those odds, you ask? Well, approximately 10 million people in the United States alone are deficient in iron, and the chances your levels might not be up to snuff increase if you’re a plant-based eater, an athlete, or you’re pregnant or menstruating.

Why does that matter? Because iron is closely linked to our energy levels, among other important health functions. “Iron is so important,” says registered herbalist and holistic health coach Rachelle Robinett. “We need it for the oxygenation of our blood, and therefore the oxygenation of our body. And without it, we just feel depleted.”

“The wonderful thing is that there are lots of foods that are high in iron, lots of herbs that are high in iron, lots of things that we can do holistically to help improve absorption of iron,” she says.

To prove it, on our latest episode of Plant Based, Robinett uses high-iron plants to make a “super infusion” herbal tea for iron deficiency designed to support iron levels and enhance absorption. Thanks to ingredients like thyme and dandelion leaf plus vegetarian-formulated Floradix® Iron + Herbs, you get full-spectrum support since both the herbs in the supplement and in the tea will help your body absorb iron well.*

With both Floradix® Iron + Herbs and Floravital® Iron + Herbs (a vegan, gluten-free, yeast-free option), you get your daily dose of iron (10 milligrams per serving) in an easy-to-digest, easily absorbed formula with vitamin C, vitamin B, and—most importantly—lots of herbs. As always, talk to your doctor before beginning a new supplement.

Lightly sweetened with molasses (which is also high in iron) and a twist of lemon (since vitamin C helps with absorption), the tea is best enjoyed when steeped overnight or made in the morning to sip later in the afternoon.

Scroll down for the recipe to make your own herbal tea for iron deficiency, and watch the video to learn even more intel about the essential mineral.

High-Iron Herbal Tea

Ingredients
¼ cup nettle leaf
¼ cup red clover
¼ cup red raspberry leaf
¼ cup alfalfa
¼ cup dandelion leaf
10 ml Floradix® Iron + Herbs
Sprigs of thyme, parsley, and/or spearmint
Lemon juice and zest
Molasses to taste, optional
32 oz. filtered boiling water
Mason jar or large glass pitcher

1. Add each herb to a pitcher or large mason jar.

2. Pour tea-hot water over the ingredients and cover.

3. Steep for at least four hours, or up to 12 hours/overnight to allow the minerals to fully extract from the herbs.

4. Strain, add Floradix® Iron + Herbs to your cup, garnish with a sprig of parsley, and sip!

For more healthy recipes and cooking ideas from our community, join Well+Good’s Cook With Us Facebook group.

*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

On the latest episode of Plant-Based, a series on the Well+Good YouTube channel, spices like turmeric, black pepper, and cayenne taste are used to make a delicious savory oats recipe for breakfast or quick snack.

Herbal savory oats

Ingredients
½ cup rolled oats
¼ tsp functional mushroom powder (blend of ten functional mushrooms)
1 freshly chopped scallion
1 tsp dulse flakes
1 tsp sweet white miso
¼ cup dried mushrooms
1 tsp grated fresh ginger
Sprinkle of seasoned rice wine vinegar
Water

Functional mushrooms give nice umami flavor, while scallions and ginger improve your cognition while offering anti-inflammatory, anti-bacterial, and immune-boosting properties. Dulse is seaweed, which has a touch of natural salt to promote thyroid health and could be beneficial for getting some electrolytes back after a workout.

Miso is fermented, which makes it excellent for your gut health and immunity. Ginger also improves gut health and it adds some juiciness to go with the tang from the rice wine vinegar. And feel free to play with toppings—sesame seeds to offer crunch and healthy fats, turmeric to provide anti-inflammatory properties and spice, and sesame oil for taste. Turmeric helps lower neuro-inflammation, which in turn can lower anxiety and depression, too, beyond just that spicy kick.

Watch the video above for the full recipe.

Oh hi! You look like someone who loves free workouts, discounts for cult-fave wellness brands, and exclusive Well+Good content. Sign up for Well+, our online community of wellness insiders, and unlock your rewards instantly.

“If you’re the type that is easily over-caffeinated or you get the jitters and you feel anxious but still need and want energy, herbs can be such a great option,” says Robinett. “We can get the energy that everybody is after, which is calm energy.”

On the latest episode of Plant-Based, a series on the Well+Good YouTube channel, Robinett explains why you should aim to re-energize you hit the dreaded midday slump, not when you wake up. Your body is already producing cortisol first thing in the morning. Lumping caffeine on top of your natural cortisol production can lead to too much energy.

“A best practice, as difficult as it can seem, is actually to ride that wave of cortisol up and into alertness in the morning and then later when it starts to plateau several hours after we wake up, if we want caffeine, then that’s actually the optimal time to have it,” says Robinett. “We get an extra cortisol and adrenaline spike from the caffeine and if it’s first thing in the morning, our body’s producing cortisol, we’re drinking that caffeine, we’re kind of doubling up, we shoot higher than we meant to and can get the jitters.”

Robinett says dandelion root is a must for herbal coffee. “I just cannot say enough good things about dandelion root for gut health, for liver, kidney, lamps, urinary tract, digestive system,” she says. “It’s considered a bitter, so it’s really good for digestion, but it doesn’t taste bitter. It tastes really savory, dark—it’s delicious. And if you don’t like or you don’t have dandelion root, you can use burdock root or chicory.”

She also says cinnamon is a great addition. “I know a lot of you love cinnamon in your coffee or your herbal coffee, so you can definitely add that in while you’re brewing it, you can add that in afterward,” she says. “Cinnamon is really nice for stabilizing blood sugar. So that’s another great way to help prevent any crashes.”

Rather than giving up coffee cold turkey, Robinett suggests slowly introducing herbal coffee into your routine.

“If you want to ease into this, try this as your once-a-week coffee, or your weekend coffee,” she says. “Or start doing half and half, where you have half herbal coffee, half coffee. [It’s] such a great way to transition in and out of that dependence on caffeine.”

Robinett’s recipe for herbal coffee helps you stay alert without the jitters. “When we’re using the herbs in this herbal coffee blend, we are not additionally spiking our cortisol,” she says. “Our body is able to produce its own that is able to increase and decrease naturally, and that is what keeps us from getting the jitters and prevents us from crashing afterward.”

Herbal coffee recipe

Ingredients
1 1-inch piece or 2 tsp powder of chaga
2 to 4 tsp of maca
1 tbsp of powder or 2 tbsp of chopped and sifted dandelion root, chicory, or burdock root)
1/2 tsp of cinnamon
1/2 tsp of cacao, carob, or cacao (optional)
2 tsp MCT or coconut oil (optional)

Makes two 6 oz servings

1. Put water in a pot

2. Add equal amounts of chaga, maca, dandelion root, cinnamon, and cacao to water.

3. Simmer for at least 15 minutes.

4. Before serving, feel free to add MCT or coconut oil to make it bulletproof.

5. Drink as is or add your favorite milk or alternative milk.

For more healthy recipes and cooking ideas from our community, join Well+Good’s Cook With Us Facebook group.

Nervines, or the herbs that work to nourish, calm, and soothe the nervous system, are one type of herbs for sleep. There are two varieties of nervine herbs: non-sedative and sedative. The non-sedative varietals are great for keeping the nervous system balanced during the day, while the sedatives can actually help to put you to sleep and keep you asleep. They do this by helping relieve “nervous tension, muscle spasms, and recursive thinking,” says Robinett. Some members of the sedative, nervine family are catnip, California poppy, passionflower, hops, lavender, and—one of the strongest—valerian.

Robinett suggest starting an herbal sleep routine as the sun is going down and the light is changing since that is when your body is already starting to produce melatonin and these herbs will act immediately (or within 15 minutes) to start to make you sleepy. One great way to use catnip, the aromatic, multi-tasking member of the nervine, carminative, and digestive herb families is in a tonic or a tea. Scroll down to learn how to make a cold, sparking catnip nightcap for better sleep.

Sparking catnip nightcap recipe for better sleep

Ingredients
Catnip tea ($23)
Boiling water
Sparking water
Herbal iced tea (optional)
Valerian tincture ($18) (optional)
Organic honey (optional)

1. Steep catnip tea in boiling hot water for 30 seconds

2. Swap the teabag to a glass of sparkling water and let steep for at least 10 minutes

3. Add your (regular or herbal tea) ice and optional valerian tincture and honey

4. Stir and serve!

For more healthy recipes and cooking ideas from our community, join Well+Good’s Cook With Us Facebook group.

While we often defer to creams and serums to treat skin ailments, they are often a bandaid solution to a greater internal problem, so, when it comes to sustainable skin care, it’s important to start with what we eat and drink. To do so, there are a whole host of herbs and antioxidant-packed ingredients that are easy to incorporate into your diet that can help improve your skin’s texture and appearance, as well as prevent or reduce signs of eczema, rosacea, and acne. On the latest episode of Plant-Based, herbalist Rachelle Robinett shares her recipe for an herb-filled smoothie that will help nourish your skin from the inside out.

“Globally and historically in herbalism traditions around the world, especially in Traditional Chinese Medicine, you see the concept of the gut and the skin as being almost one organ,” says Robinett. Changes in gut and liver health, hormone imbalances, dehydration, lack of sleep, and inflammation can all show up on the skin as telltale signs that we need to make a change. One way to kickstart this process is by adding demulcent herbs into your diet. Demulcents, like aloe vera, marshmallow root, flax, and chia, are a category of herbs that are slippery and slimy if you add water, explains Robinett. What makes these herbs so special is that they can actually help combat inflammation. They do this by creating a “goo that is hydrating to the mucus membranes.” This means that they can be used internally and externally to hydrate both the skin and the gut.

Antioxidants are another vital component of maintaining good skin health and contain many anti-aging properties. Found in brightly colored produce, fruit skins and peels, and in superfoods like goji berries and rosehips, antioxidants promote cell turnover and fight the resulting oxidative stress to aid with our body’s and skin’s natural cleanup processes. According to Robinett, the best part about using antioxidant-rich berries and greens as the base of this smoothie is that, because blending these ingredients makes them more digestible, it makes it easier for your body to absorb all of the nutrients which will then show up in the skin. Scroll down for a refreshing and hydrating, herb-filled smoothie recipe that is sure to nourish your skin from the inside out.

Smoothie recipe for skincare from the inside out

Ingredients
Wild blueberries
Raspberries
Greens
Goji berries
Flaxseed
Marshmallow root powder
Collagen booster powder
Rosehips powder
Coconut flakes
Shot of aloe juice
Coconut water

1. Add ingredients to blender.

2. Blend till smooth.

For more healthy recipes and cooking ideas from our community, join Well+Good’s Cook With Us Facebook group.

When talking about gut-health, we are referring to the gut, stomach, and microbiome. “The reason that it’s becoming more popular is because, as we learn more and more about the whole system, we are realizing how central that organ is to our entire well-being and how it effects our immune system, our nervous system, and our brain through the gut/brain axis, both physically and chemically,” says Robinett. What makes this specific soup recipe so “soothing” is the fact that, by using herbs that are specifically catered towards calming and enriching your microbiome and the good bacteria in it, you are also impacting your mood since “the majority of serotonin is actually produced in the gut, not in the brain.”

Robinett stresses the importance of getting a large variety and a large quantity of good bacteria into your system by eating more probiotic-rich foods. Along with probiotics, it’s also vital to include prebiotics in your diet, she says. Prebiotics are not bacteria, but rather the fiber and starch that feed your good gut bacteria and keep them alive. They show up in roots, herbs, seeds, vegetables, supplement powders, and other fibrous sources. On top of what you physically put into your body, another key for maintaining good, long-term gut-health is to “rest to digest” to allow our bodies to expend energy on digestion rather than being on the go or in “fight or flight mode.” Finally, Robinett says that in order to really give your gut what it needs for optimal functioning, it’s important to lean into a “high produce, low processed diet.”

This gut-healthy, soothing, summer soup is a great way to incorporate some, easy-on-digestion, whole produce into your meal. Press play on the video above to learn how to make it.

Gut-healthy summer soup

Ingredients
12 mini cucumbers
1 cup fresh mint or basil leaves
6 oz plain, plant-based yogurt
5 cloves of garlic
1 tsp of sea salt
1 to 3 Tbsp of olive oil
1/2 cup of water
Hot sauce to taste

1. Break mini cucumbers in half and add all ingredients to a blender.
2. Blend until desired consistency, and serve topped with mint or basil.

For more healthy recipes and cooking ideas from our community, join Well+Good’s Cook With Us Facebook group.

The latest episode of Plant-Based makes use of such adaptogens with a stress-busting decoction, an herbal tea that’s simmered for a prolonged amount of time. Herbalist Rachelle Robinett highlights ginseng as particularly powerful. “This very special plant is the most studied herb in all of herbalism,” she says. The name ginseng loosely translates to “cure all” because it is believed to be beneficial to your health in numerous ways, perhaps even improving circulation.

Licorice is another of the lesser-known adaptogens Robinett calls out in the video. “Licorice actually makes our cortisol last longer,” she says, adding that contrary to what many believe, cortisol is not always “bad.” In fact, we need it to thrive. Other benefits of licorice are that it’s beneficial to gut health as well as hormone balancing.

In addition to ginseng and licorice, Robinett features cordyceps for its direct link to greater energy and immune health. “Cordyceps are also a very potent antioxidant,” she says.

The recipe below combines the power of all three lesser-known adaptogens to create a mouthwatering decoction. Press play on the video above to learn how to make it.

Stress-busting decoction

Ingredients
Honey-coated licorice root 
Ginseng root
Fresh ginger
Cordyceps
A handful of goji berries
Large pot of filtered water

1. Add the licorice, ginseng, ginger, cordyceps, and gobi berries to the large pot of filtered water.
2. Let the simmer mixture for 20 minutes. Strain out the herbs and pour it into a mug. Enjoy!

For more healthy recipes and cooking ideas from our community, join Well+Good’s Cook With Us Facebook group.

Nervines are herbs that work more acutely, quickly, and specifically than adaptogens. The big five are lavender, chamomile, oat, passion flower, and lemon balm. Lavender shares a terpene called linalool with cannabis (yes, it’s that relaxing). Linalool is largely responsible for the anti-depressant, muscle relaxing, mood lifting, and antioxidant properties of lavender.

While some plants can work to bring you “up out of the darkness and above normal,” lavender is more regulating and neutral, hence its moniker, “plant for peace.” Because of its balancing benefits, Robinett recommends the herb to “just about anyone experiencing any symptoms of stress or anxiety.” Lavender is also great because it is extremely versatile and accessible. You can have it in the form of a tea, tincture, capsule, essential oil, and more (lavender oil bath, anyone?). Regardless of how you use it, the herb can help with fussiness, restlessness, disturbed sleep, irritability, and stress-induced gastrointestinal woes. Yes, anxiety belly (and the poops or lack thereof that come with it are real!).

Reminder: Always check with your doctor before taking any herbs, especially if you are taking mental health medication, to ensure there won’t be any negative interactions.

The best lavender tea for stress

1. Add 2 to 4 tbsp of oat, chamomile, passionflower, lemon balm, and lavender to a large mason jar or pitcher.

2. Fill the jar with hot water (it should be not quite boiling).

3. If you want to drink it right away, let steep for seven minutes, then strain, pour into a cup and enjoy.

4. If you want to drink it later, let it steep overnight (or for at least eight to 12 hours), then strain, pour into a cup, and enjoy later!

Oh hi! You look like someone who loves free workouts, discounts for cult-fave wellness brands, and exclusive Well+Good content. Sign up for Well+, our online community of wellness insiders, and unlock your rewards instantly.

While there’s no magic elixir that you can sip to make all your life stressors melt away, working adaptogenic herbs into your life can potentially help you better manage that stress.  Studies have shown that when taken regularly, adaptogens can help people feel less stressed. They also happen to be the star of the latest episode of Plant Based as key ingredients in a decadent vanilla date shake.

“Working with adaptogens, if they are right for you, is something that can be used long-term to keep the body balanced when we’re tipping in any certain direction,” herbalist and Supernatural founder Rachelle Robinett, RH, AHG, says in the video. She explains that adaptogens act like a thermostat. “If things get too high—like the stress hormone cortisol—adaptogens help to bring them down. If things are too low—like energy reserves—adaptogens help to bring those up.”

One popular adaptogen is ashwagandha, a shrub, with the roots being the part of the plant that people most often ingest. Ashwagandha may be helpful at helping bring calmness to the body, but when it comes to taste…well, it’s pretty earthy. That’s why working it into something with a bit of sweetness can be helpful—which is why this vegan vanilla milkshake recipe is such a godsend.

Here’s what’s in it: oat milk, banana, dates, vanilla extract, nut or coconut butter, and of course, the starring adaptogenic herb. Robinett also adds libido-boosting maca (another adaptogen), cardamom, and dragonfruit powder, which gives it a vibrant pink color. Scroll down for the adaptogenic shake recipe and watch the video to learn even more about adaptogens. Stress reduction is only a few sips away!

Adaptogenic vegan vanilla milkshake

Ingredients
1 banana
8 oz alt-milk of choice
2 tsp maca
1 tsp ashwagandha powder
1 Tbsp nut or coconut butter
1 – 2 pitted dates or maple syrup (or, omit extra sweetener)
1/4 tsp vanilla extract
Dash of salt (if nut butter was unsalted)
1 tsp dragonfruit powder (for color, optional)
Cinnamon, cardamom, pumpkin spice blend, or other spices of your choice, to taste (optional)
Mulberries, for topping (optional)

1.  Add all the ingredients to a blender.

2. Blend on high for 30 seconds. Top with mulberries, if desired. Enjoy!

Oh hi! You look like someone who loves free workouts, discounts for cult-fave wellness brands, and exclusive Well+Good content. Sign up for Well+, our online community of wellness insiders, and unlock your rewards instantly.

“Herbs are a great way to treat stress and anxiety in a holistic way,” Robinett says. Adaptogens have been the buzzy stress-reducing herbs for a while, but she thinks that most people could benefit more from a specific group of herbs called nervines. That’s because nervines work pretty immediately to relieve stress, while also providing cumulative benefits. Even if you’re not familiar with the term, you’re probably familiar with at least a couple of Robinett’s five favorite nervines: lavender, chamomile, passionflower, oat, and lemon balm. (Reminder: Always check with your doctor before taking any herbs, especially if you are taking mental health medication, to ensure there won’t be any negative interactions.)

Each of these plants brings its own stress-reducing ability to the mix. For instance, she says chamomile is wonderful if your anxiety symptoms include irritability and gastrointestinal issues. Passionflower works really well to help calm restless thoughts that just won’t quit. She calls lemon balm “partial sunlight,” as it gives you a gentle mood lift. And lavender takes you to a place of peace; Robinett loves it for pretty much anybody who is stressed or anxious.

Robinett takes these herbs and blends them into a mild and gentle tea that “smells like citrus and floral” and “tastes like happiness.” *Pours over entire life.* Watch the video to get her recipe for this simple herbal tea for stress.

Rachelle Robinett’s herbal tea for stress

2-4 Tbsp each oat, chamomile, passionflower, lemon balm, and lavender
Tea-hot water (i.e. just under boiling water)

1. Add the herbs to a large mason jar or pitcher.

2. Fill the jar with hot water (it should be not quite boiling).

3. If you want to drink it right away, let steep for seven minutes, then strain, pour into a cup and enjoy.

4. If you want to drink it later, let it steep overnight (or for at least eight to 12 hours), then strain, pour into a cup, and enjoy.

Oh hi! You look like someone who loves free workouts, discounts for cult-fave wellness brands, and exclusive Well+Good content. Sign up for Well+, our online community of wellness insiders, and unlock your rewards instantly.

The pandemic has taken many things from us this year, but there’s one daily joy it has yet to steal: coffee. When people tell me they’re trying to quit coffee, I always wonder, “But, why?” Sure, it’s not ideal that I can’t start my day without a cup or two of joe, but at least coffee comes with lots of health benefits (in moderation)—especially if you blend it the way holistic health coach, herbalist, and Supernatural founder Rachelle Robinett demonstrates in the latest episode of Well+Good’s YouTube show Plant Based. 

“Coffee is a psychoactive plant—it’s like the herbs that we use in tea or take in supplements and vitamins to enhance our [desired] state,” says Robinett. “We know that [coffee] makes us feel more awake, but it’s actually changing the way that our brain functions and it does, as advertised, improve memory and recall, and it’s a mood booster for a lot of people.” Essentially, in other words, coffee is a natural nootropic, a cognitive-performance-enhancing powerhouse that can make you a brighter bulb both in terms of brainpower and disposition.

That isn’t to say it can’t be made even more powerful, though; after all, modern wellness is sorta big on making every single thing that enters our bodies as nutrient-dense and/or active as possible. And Robinett does just that to a regular cup of coffee by blending it with, among other powerhouse ingredients, a blend of 11 medicinal mushrooms. These are meant to further enhance the brain-boosting benefits of your morning latté, as functional mushrooms such as reishi and lion’s mane help combat brain fog, increase focus, and even serve as preventative aids against cognitive disease. Adaptogenic mushrooms also help to boost immunity and improve gut health, which certainly can’t hurt in setting your body up for optimal health on any given day. (No wonder we’re predicting that functional, adaptogenic mushrooms will go mainstream in 2021.)

To find out what else Robinett adds, in addition to mushrooms, to supercharge her cups of coffee, watch the full video. Hint: One ingredient, in particular, will definitely help take the edge off your early morning inbox!

Oh hi! You look like someone who loves free workouts, discounts for cult-fave wellness brands, and exclusive Well+Good content. Sign up for Well+, our online community of wellness insiders, and unlock your rewards instantly.

Thanksgiving is this Thursday, which is something I didn’t realize until this morning when I set out to write this piece. If you’ve found that you similarly no longer have a concept of time and are scrambling to figure out something easy and last-minute to serve as a side, look no further. In this episode of Well+Good’s YouTube series Plant-Based, herbalist and holistic health coach Rachelle Robinett shows us this easy roasted vegetables dish that is delicious, and full of antioxidants.

“This recipe includes your pick of vegetables,” Robinett says. “Eating the rainbow is the goal kind of always, but especially with plant-based foods. And when we do that we get a real variety of phytonutrients, phytochemicals, vitamins, minerals, and things for our immune system.” She chops up carrots, beets, broccoli, red bell pepper, Brussels sprouts, sweet potato, and red onion, all of which bring their own good-for-you benefits quite literally to the table. (Unless you’re me, in which case they bring those benefits to the couch because you just discovered Bachelor in Paradise so you need to be in front of the television.)

On a separate pan, Robinett roasts Kalamata olives, cherry tomatoes, and lemon. “A lot of times when we want salt we think of nuts or chips, but olives are great source of healthy fat and salt,” she says. “Tomatoes contain lycopene and lycopene is actually more accessible to us more easily absorbed when the tomatoes are cooked even just a little bit.” Plus the vitamin C in lemon helps your body absorb more iron from your roasted greens. Once roasted, she puts all the ingredients into a bowl and adds lots of fresh cilantro, parsley, basil, and mint. A drizzle of tahini finishes off the dish.

Simple? Yes. Fancy? Also yes. Watch the video to learn exactly how to make these easy roasted vegetables.

Oh hi! You look like someone who loves free workouts, discounts for cult-fave wellness brands, and exclusive Well+Good content. Sign up for Well+, our online community of wellness insiders, and unlock your rewards instantly. 

If you’re hungry for something super soothing to help nourish your body and soul this winter (because don’t we all need a little TLC in these pandemic times?), you might want to reach for one of the oldest gut-boosting remedies in the books: broth.

“Broth started as a way for people to be able to use all parts of an animal,” holistic health coach, herbalist, and Supernatural founder Rachelle Robinett says in the latest episode of Plant-Based. A way to be sustainable before it was a buzzword (slash environmental necessity), broth was used as a way to consume the less-desirable cuts of meat after the main cuts were already used. But Robinett explains that broth has long had medicinal uses, too.

“Broth extracts amino acids, collagen, vitamins, minerals—all the good stuff—out of the meat and vegetables; anything that’s in that pot,” she says. “What you get is a nutrient-dense, soothing, very simple-to-digest beverage.” Talk about a major wellness win.

As for how to put those benefits into action, Robinett shares her personal go-to recipe for a vegan bone broth, made with miso to utilize its plant-based umami flavor and probiotic benefits. (It’s added later in the cooking process, so the heat doesn’t kill any of its good bacteria.) Other good-for-you ingredients include nutritional yeast (high in brain-boosting vitamin B12), garlic (which is anti-inflammatory and supports immune health), and ashwagandha (good for managing stress).

Want to try it? Learn all about broth in the video above, and keep reading to snag Robinett’s easy recipe. Consider this your savory alternative to green juice.

Easy vegan “bone” broth recipe

Serves 1

Ingredients:
1/2 lemon, juiced
1-2 tbsp nutritional yeast
1/8 tsp sea salt
1 tsp herb/adaptogen of choice (Rachelle uses ashwagandha powder)
4 cups water
1 clove garlic, minced
1 tbsp raw white miso

1. Add the lemon juice, nutritional yeast, sea salt, and herb or adaptogen to a blender.
2. Heat water until just below boiling, then let cool slightly. Add to your blender.
3. Blend on high speed for several seconds until combined.
4. Let broth cool slightly, then add the garlic and white miso to the blender.
5.  Blend on high speed for a few more seconds, until garlic and miso is combined into the broth mixture.
6. Pour into a mug or thermos, and enjoy.

This story was originally published on November 20, 2019. It was updated on November 11, 2020.

Oh hi! You look like someone who loves free workouts, discounts for cult-fave wellness brands, and exclusive Well+Good content. Sign up for Well+, our online community of wellness insiders, and unlock your rewards instantly.

If you’ve never made chocolate mousse using avocado, buckle up. It’s got an incredibly decadent feel but is deceptively healthy given that at its root, it’s just a jazzed up blended avo. This particular version is also supercharged with extra nutritional goodness via the addition of the highly nutritious leaf moringa. Robinett explains that moringa is much higher in proteins than other greens—it’s about 30 percent protein by weight, as compared to 2 percent for spinach—and that it’s actually a complete protein. The plant is also rich in antioxidants, which are protective of your cellular health and serve an anti-inflammatory function. “Moringa may be the epitome of food medicine,” Robinett says.

The leaf—often sold in powdered form—can be added into your diet in any number of ways, but Robinett notes that its flavor is not always *100* for everyone. This mousse, however, is one of her go-to methods for sneaking it (and other less palatable herbs) into her diet, as the dish’s other flavors overpower the leaf—in a good way. “This recipe is one of my absolute favorites—I whip it up on a regular basis at home,” Robinett says. “[It’s] so creamy and so delicious, and you can’t taste the moringa.”

Anti-Inflammatory Moringa Chocolate Avocado Mousse

Serves 8

Ingredients
2 large avocados, pits removed
1 vanilla bean, split lengthwise
1/3 cup pure maple or date syrup
1/4 cup fresh orange juice
3/4 cup unsweetened cacao powder
1 tbsp moringa powder
2 tbsp coconut manna
1/4 teaspoon salt

1. Add all ingredients to a blender.
2. Blend on low to medium until mixture is smooth and creamy. If the mixture is too thick, you can add a little orange juice or water to thin it out.
3. Divide into individual portions or add entire mixture to larger bowl to serve from there.
4. Top with ingredients of your choice, e.g. cacao nibs, chopped hazelnuts, berries, or jam.