Very Berry Smoothie
This smoothie is specifically designed to support you during your menstrual phase—when your body is shedding the uterine lining and your hormones (especially estrogen and progesterone) are at their lowest.
During this time, it’s important to prioritize:
Anti-inflammatory foods
Fibre to support digestion and estrogen metabolism
Nutrients like vitamin C, magnesium, and omega-3s to help ease cramps and support recovery
Ingredients (Serves 1):
½ cup frozen mixed berries (strawberries, blueberries, raspberries, blackberries) – antioxidant-rich and high in vitamin C to support immunity and reduce inflammation
½ cup frozen cauliflower rice – a low-glycemic fibre source to support digestion and blood sugar balance
1 tbsp chia seeds – a great source of omega-3s and fibre to reduce bloating and support hormone balance
1 tbsp unsweetened almond butter – healthy fats to keep you satiated and stabilize energy
1 scoop whey isolate protein powder – helps maintain muscle mass and supports blood sugar during this energy-demanding phase
1 cup unsweetened almond milk – dairy-free and easy on digestion
Decorate your glass:
Muddle a few fresh blackberries and smear them along the inside of your glass
Garnish with extra fresh berries on top
Directions:
Add all ingredients to a blender and blend until smooth.
Decorate your glass, pour, garnish, and enjoy!
Why it works for your menstrual phase:
This smoothie combines antioxidants, fibre, and protein to help ease cramps, reduce inflammation, and support hormone metabolism during your period. Plus, it’s gentle on digestion and delicious enough to actually crave.