Smoothies for Menopause

A healthy smoothie for menopause is perfect for a quick breakfast or easy snack. Smoothies are packed with all the nutritious ingredients we need for menopause. Fluctuating hormones affect our whole bodies at menopause. A menopause smoothie can sustain your energy, assist digestion, heal your gut, and supports your bone and heart health. After reading this you may not need a recipe! But to get you started I include some autumn smoothie recipes to use up your plums, apples and pears!

Benefits of Smoothies

  • Easy way to increase vegetables and therefore nutrient intake.
  • Raw foods are enzyme rich and support digestion.
  • High in fibre using the whole vegetable or fruit.
  • Includes protein and healthy fats key to balanced blood sugar and energy.
  • They can be prepared in advance chilled or blended when needed.
  • Transported easily

How to build a smoothie

It’s so easy you don’t even need a recipe, just add your ingredients to a nutribullet or blender and off you go. Some harder vegetables may need prior cooking or chopping. However, knowing how to choose the right ingredients so your menopause smoothie is healthy and tastes great really helps. I have included some recipes to get you started too.

The Liquid Base

I choose anti-inflammatory dairy free milks, but fermented dairy suits some people. Using teas and vegetable juice add extra nutrients often antioxidants and vitamin C. there are plenty options.

  • Water – (filtered) coconut water,
  • Ice, and frozen fruit will melt increasing the water. Bear in mind if transporting it.
  • Milks -unsweetened dairy free milks; almond, hazelnut coconut
  • Plain natural yoghurt, dairy, coconut, soya, kefir, Coconut kefir
  • Chilled herbal tea e.g., green, lemon or ginger tea
  • Vegetables with high water content like ¼ of a cucumber or celery stalks

Fruity sweetness
A healthy balance of sweet and sour makes your smoothie delicious and healthy. They don’t all have to be green! Of course, this is where you are adding lots of nutrients and fibre to support your health, especially key at menopause. Ready frozen fruits are great, check for added sugar in smoothie packs!

  • Apples and pears contain soluble fibre and pectin to soothe the gut and balance gut bacteria.
  • Red berries: blueberries raspberries, strawberries, Cherries, and blackberries are all low in sugar and contain polyphenols that support both heart and gut health.
  • Pineapples contain bromelain that supports protein digestion, effective for pain relief and inflammation.
  • Lemons and limes juice and zest High in vitamin C. Use to taste, juice of a 1/4 to 1 fruit is a guide per smoothie.
  • Others include bananas, (freeze ripe ones for smoothies) kiwi, mango, peach, pear, papaya, melon, peach, apple, nectarine.

Vegetables
Don’t forget these, they make your menopause smoothie super healthy packing in that extra portion of vegetables even at breakfast! If you’re not a lover of greens this is a great way to sneak them in and you won’t even notice! Leafy green vegetables are ideal for example spinach, kale, water cress, dandelion leaves, lettuce, and chard. They are rich in folate and vitamin C and are great detoxifiers. This supports your liver which has to clear all out those hormones! Cucumber and courgette may be a good start as they don’t change the taste too much. Beetroot and peppers add colour. Root vegetables like sweet potato will need some cooking.

Herbs and Spices
These are high in nutrients, often anti-inflammatory. But they have a strong in flavour so add gradually. e.g., cinnamon, nutmeg, turmeric. and ginger. The latter supports digestion.

Superfood Powders

Many have exceptional high nutrient content and or the ability to help the body adapt to stress. Each deserve a blog to themselves! Suffice to say they all have bioactive ingredients that can support you in different ways. This is a full list, but you don’t need them all. Start slowly with just a few until you find what you like.

  • Lucuma, from a fruit has a subtle caramel flavour that makes a good sweetener, with added fibre and antioxidants.
  • Cacao and Maca excellent adaptogens at times of stress and menopause
  • Acai is a palm like grape packed with vitamins
  • Matcha can give you a caffeine free get up and go
  • Moringa a powerful antioxidant.
  • Cranberry powder- great for adding polyphenols and supporting the gut. (Arctic Power)
  • Baobab for digestive and immune support

Protein and Fats

This is what’s missed out in juices, so smoothies offer this benefit. Having enough protein is key if it is replacing a meal or to support muscle building. Protein shakes are well known for body builders, here we add it for building and repairing the body. It also helps us feel satisfied and stabilises our blood glucose preventing energy slumps. The milks, yogurt, kefir contain protein but often not sufficient on their own. I recommend including some others for variety. Tofu is an unusual option you will need the silken type. Many of the protein sources also have healthy fats like the nuts and seeds. These are pretyy vital to support our hormones especially at menopause. Others include coconut oil and avocado.

Seeds

Flax(linseed), Chia, hemp or pumpkin seeds

Nut butters

Ensure you use a natural version without added sugar and salt is sometimes added even to ‘healthy’ ones! Almond is the most versatile, or cashew, macadamia butter taste good. Peanut is a strong flavour. You can also soak nuts overnight to add to your smoothie.

Protein powders

This are useful for quickness and add a good level of protein. I favour vegan sources as some re sensitive to dairy and it can be inflammatory, and some are sensitive to lactose. Choose a vanilla or unflavoured as they are the most versatile, your other ingredients will flavour them for example add cacao for a chocolate smoothie. Creative Nature, Naturya, Sunwarrior, Nuzest and garden of life are ones I like. You can purchase from the www.naturaldispensary and get 10% off with my code! Collagen powder is another protein option, ideal for extra help for skin, hair, bones and joints.

Apple Pie Chia Smoothie

  • 1 apple roughly chopped
  • ½ a courgette
  • 1 cup almond milk
  • 1 tbsp chia seeds
  • 1 scoop vanilla protein powder
  • 1 tsp maple syrup or a date
  • 1/2 tsp cinnamon
  • pinch nutmeg and salt

Combine all ingredients in a blender until smooth. This can be prepped overnight to as chia seeds make a thicker smoothie bowl!

Oaty Pear Smoothie

  • 1 large pear cored and chopped
  • 1/2 cup almond milk
  • 1/4 cup yogurt
  • tsp vanilla essence
  • 1/4 cup rolled or quick-cook oats
  • 1 tablespoon almond butter
  • Handful of preferred Greens!
  • 1/2 teaspoon fresh ginger grated
  • 1tbsp Lucuma or a date
  • Pinch cinnamon more for the top
  • Ice cubes as needed.

Optional 1tbs maca for a nutty flavour. Combine all ingredients in a blender until smooth. This can also be prepped overnight like overnight oats to make a thicker smoothie bowl!

Plum Smoothie

  • ½ cup ripe plums stoned
  • ½ cup frozen blueberries 100 g
  • 1 banana chopped and frozen
  • 1 cup nut or dairy-free milk
  • Handful spinach
  • ¼ tsp cinnamon
  • ¼ tsp ground cloves

Optional: honey or lucuma to taste. Combine all ingredients in a blender until smooth, adding more milk and honey to reach a consistency and sweetness you like.

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Photo by Jugoslocos on Unsplash