Breakfast: Spinach & Berry Power Smoothie

Kick off your week with a smoothie that’s vibrant, creamy, and packed with plant goodness. With berries for antioxidants, spinach for essential minerals, and a splash of almond milk, this is the ultimate powerhouse to start your day

 

Ingredients (Serves approximately 2)

• 1 cup fresh spinach (or ½ cup frozen)
• ½ cup mixed berries (blueberries, strawberries, raspberries)
• ½ frozen banana
• 1 cup almond milk
• ½ cup Greek yoghurt (rich in protein)
• 1 tbsp chia seeds
• 1 tbsp ground flaxseed
• 1 tbsp nut butter (almond or peanut)
• 1 tsp honey (optional)
• Ice cubes (optional)

 

Instructions:

1. Prepare the ingredients: If you're using fresh berries and bananas, you can freeze them beforehand for a creamier texture. Fresh ingredients work well too, especially if you prefer a more liquid smoothie.
2. Blend the greens and liquid: Add the spinach and almond milk to the blender. Blend for a few seconds until the spinach is well incorporated, ensuring that the greens are fully blended before adding the rest of the ingredients.
3. Add remaining ingredients: Add the mixed berries, banana, Greek yogurt, chia seeds, flaxseed, almond butter, and any sweetener you’re using. Blend everything on high speed for 30-60 seconds, until smooth and creamy. If the smoothie is too thick, add more almond milk or water to reach your desired consistency.

4. Serve immediately: Pour the smoothie into a glass and enjoy! You can top it with a sprinkle of chia seeds or flaxseeds for extra texture.

 

Nutritional Benefits for Perimenopause and Menopause:

1. Spinach:

• Rich in Iron and Magnesium: 
• Iron helps combat fatigue, which is common during menopause.
• Magnesium can alleviate symptoms like anxiety, muscle cramps, and sleep disturbances.
• Vitamin K: Supports bone health, which is critical during menopause due to the increased risk of osteoporosis.
• Antioxidants: Helps reduce inflammation and protect cells from oxidative stress.

2. Berries:

• Antioxidants: Berries are rich in antioxidants, particularly vitamin C, which supports collagen production for healthier skin and helps combat inflammation.
• Fibre: Helps maintain stable blood sugar levels and supports digestion, which can improve gut health and reduce bloating often experienced during menopause.

3. Chia Seeds:

• Omega-3 Fatty Acids: Help reduce inflammation, improve mood, and may alleviate joint pain or brain fog, common symptoms of menopause.
• Fibre: Supports digestive health and helps regulate blood sugar levels, preventing energy crashes and cravings.
• Protein: Helps maintain muscle mass as muscle loss becomes more prevalent during menopause.

4. Flaxseeds:

• Phytoestrogens (Lignans): These plant compounds mimic oestrogen and may help balance hormones, reducing the intensity of hot flushes and other menopausal symptoms.
• Omega-3 Fatty Acids: Reduce inflammation and support heart and brain health.

5. Banana:

• Potassium: Helps manage blood pressure and fluid retention, reducing bloating during menopause.
• Natural Sweetness: Provides a healthier alternative to refined sugars, offering sustained energy without blood sugar spikes.

6. Almond Milk:

• Calcium & Vitamin D: Important for maintaining bone density, which is critical as menopause increases the risk of osteoporosis.
• Vitamin E: High in vitamin E, which supports skin health by combating dryness and improving elasticity, often an issue during menopause.

7. Greek Yogurt:

• Protein: Helps maintain lean muscle mass and supports tissue repair.
• Probiotics: Supports gut health, which is essential for digestion and immune function.

8. Nut Butter:

• Healthy Fats: Rich in monounsaturated fats that support heart health and provide a source of energy.
• Protein: Adds additional protein to help maintain muscle mass.

Summary:

This Spinach & Berry Smoothie offers a well-rounded mix of protein, healthy fats, and carbohydrates (fibre), making it an ideal choice for addressing common menopausal symptoms. It's a hormone-balancing, anti-inflammatory smoothie that provides sustained energy while supporting digestion, heart, and skin health. Enjoy this delicious and nutritious blend to empower your body through every stage of life.