Beat the Heat: The Ultimate Chilled Flaxseed & Blueberry Smoothie for Instant Menopause Relief!

This smoothie is designed to be both cooling and nourishing, with a focus on ingredients that can support hormonal balance and provide a refreshing relief from hot flashes. Enjoy this as part of your morning routine or as a soothing afternoon snack.

Chilled Flaxseed & Blueberry Smoothie

Serves two.

Ingredients:

  • 1 cup of chilled almond milk (unsweetened)
  • 1/2 cup of fresh or frozen blueberries
  • 1 tablespoon of ground flaxseed
  • 1/2 banana, sliced and frozen
  • A handful of spinach leaves
  • A few mint leaves (optional for extra freshness)
  • Ice cubes (optional, for a colder smoothie)

Instructions:

  1. Prep: Ensure all ingredients are washed (for those that apply) and ready. The banana should be pre-sliced and frozen.
  2. Blend: In a blender, combine the almond milk, blueberries, ground flaxseed, frozen banana slices, spinach, and mint leaves. Blend until smooth. If you prefer a colder smoothie, add a few ice cubes and blend again.
  3. Serve: Pour the smoothie into a glass and enjoy immediately for the best taste and cooling effect.

Why This Recipe?

  • Flaxseed: Rich in phytoestrogens, particularly lignans, which can help balance hormones. They are also a great source of omega-3 fatty acids.
  • Blueberries: Packed with antioxidants and vitamins that support overall health.
  • Almond Milk: A dairy-free alternative that’s gentle on the digestive system and provides essential vitamins and minerals.
  • Spinach: A nutrient-dense leafy green, providing a good source of magnesium, which may help improve sleep quality.
  • Banana: Adds natural sweetness, along with potassium and magnesium, contributing to overall hydration and electrolyte balance.
  • Mint: Known for its cooling properties, mint can add a fresh flavor and potentially aid in digestion.
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Nutritional Information:

  • Calories: Approx. 200 kcal per serving
  • Protein: 5g
  • Fiber: 4g
  • Fat: 4g (primarily from flaxseed, containing healthy fats)

As a bonus, here’s a concise and easy-to-use grocery list tailored for the Chilled Flaxseed & Blueberry Smoothie recipe. It includes all the necessary ingredients, with package sizes calculated for making approximately 2 servings of the smoothie.

Grocery List:

  1. Almond Milk (Unsweetened): 1 carton (at least 16 oz. or 473 ml)
  2. Fresh or Frozen Blueberries: 1 package (at least 8 oz. or 227 g)
  3. Ground Flaxseed: 1 bag (8 oz. or 227 g) – You’ll need just 2 tablespoons for this recipe, but ground flaxseed is a versatile ingredient that can be used in various dishes.
  4. Bananas: 1 bunch – You’ll need 1 banana for 2 servings, but they’re always good to have on hand for snacking or other recipes.
  5. Fresh Spinach Leaves: 1 bag (5 oz. or 142 g) – This will be more than enough for the smoothie and can be used in salads or other dishes.
  6. Fresh Mint Leaves (Optional): 1 small bunch – If you enjoy the freshness of mint, it can also be used in teas or as a garnish.

Shopping Tips:

  • For blueberries, consider buying frozen if fresh ones aren’t in season; they’re equally nutritious and often more economical.
  • Ground flaxseed should be stored in a cool, dark place (or even refrigerated) to maintain its nutritional benefits.
  • When selecting almond milk, look for unsweetened varieties to avoid added sugars.
  • Bananas can be bought slightly green if you don’t plan on making the smoothie immediately; they’ll ripen over a few days.
  • Spinach is available both fresh and pre-washed in bags, making it convenient for quick use without the need for additional cleaning.
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This list is designed to make your shopping trip efficient and ensure you have all you need for a refreshing, menopause-friendly smoothie. Enjoy!

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