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.


  • 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)


  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.

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.

This list is designed to make your shopping trip efficient and ensure you have all you need for a refreshing, menopause-friendly smoothie. Enjoy!