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Simmer Down Smoothie Bowl to Calm and Nourish Your Nervous System by Stephanie Dalton

February 26, 2021

Simmer Down Smoothie Bowl to Calm and Nourish Your Nervous System by Stephanie Dalton

I just made this good-as-it looks smoothie bowl, using @urbanmoonshine Simmer Down Tonic so I thought I'd share the recipe and the reason why this tonic is so amazing for your health.

Many of you know I'm a huge fan and advocate for the use of adaptogens. Why? Because the power of adaptogens lies within their ability to help the body with its natural adaptive responses to stress and life pressures– those that come from both inside and outside the body.


Adaptogens (a class of herbs) help your body adapt. It’s really as simple as that. They help your body adapt to stress by supporting the neurotransmitters and hormones that are associated with the endocrine system. It’s like having a soft pillow to bump up against when running into something that is pointy and stressful. Adaptogens are not specifically bound to one plant family or categorized by a specific constituent in a plant, but they are categorized more by how they act in the body. 

Taken regularly for about a month, you will see the effects of these smart and adaptive plants working on your moods and resilience to stress. Here are two of my favorites, both of which are components of the Simmer Down tonic. You can take these herbs individually as tinctures, capsules, or teas. 


It’s suited for when you might say:

  • I’m tired and wired.

  • I struggle to fall asleep.

  • I have chronically achy and painful joints or arthritis.

  • I deal with memory and brain fog.

  • I’m nervous or anxious.

  • I have chronic fatigue syndrome, fibromyalgia, or chronic muscle tension.

Ashwagandha has over 4,000 years of traditional use in India and is used to heal deep exhaustion, improve sleep, reduce anxiety, and boost memory. It is also very helpful if musculoskeletal aches and pains are keeping you up at night or have started to appear as a result of exhaustion.


It’s suited for when you might say:

  • I want a gentle tonic for mind, mood, and immunity.

  • I am struggling with depression, anxiety, or low mood.

  • I have sleep problems.

  • I want help shifting to a new mindset and making healthy lifestyle changes.

  • I struggle with mental clarity.

  • I have chronic inflammation.

  • I have high blood sugar, cholesterol, or triglycerides.

Holy or “sacred” basil calms the mind and spirit and promotes longevity. This herb, called tulsi in Ayurveda, is used to improve energy and relieve fatigue, and it elevates the mood, especially providing relief from mild depression and promote a healthy response to inflammation. While this herb is related to common basil, that is not a substitute.



• 1 frozen banana, sliced
• 1 cup frozen raspberries (or other berries)
• 1 tbsp nut butter
• 1 cup non-dairy milk (I usually start with 1/2 cup and then add for desired consistency)
• 1 tbsp chia seeds
• 1 tsp Simmer Down tonic (you can also use their Joy Tonic)

Topping ideas:
• fresh berries
• sliced banana
• nut butter
• granola
• seeds or chopped nuts
• flaked coconut

Place all the smoothie ingredients into a blender and blitz until completely smooth. Pour into a bowl and decorate with toppings of your choice. Enjoy!


Stephanie Dalton is a Functional Nutrition Coach and team member here at WILLOWTREE. You can learn more about her and her practice at https://www.chiaandchocolate.com

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