Menopause Makeover: Sip Your Way to Hormonal Harmony with These Irresistible Smoothies

Not all Smoothies are created equal!  For instance, the typical store bought ones can be loaded with sugar, often in the form of several servings of fruit. This can wreak havoc on your blood sugar levels and is definitely not the start to the day you want. They are also often made from cheaper, more processed ingredients like fruit purees and juices. A puree concentrates the sugars whilst removing the nutritional value.

You need to be in control of what goes into your smoothie to give you the best start to your day, keeping you fuller for longer and feeling energised.

There are 4 key elements to creating the perfect hormone balancing smoothie:

  • Protein: This includes your high quality protein powders (check out – Joe Wickes’ range), and/or collagen powder. There are lots of different flavours and blends of protein powder to choose from, so it’s down to personal choice.
  • Fat: Healthy fats only here, including nut butters, coconut oil, hemp seeds, flax seeds or avocado.
  • Fibre: There are some fabulous fibre choices, including acacia, chia seeds, oats, spinach, cocao powder and berries.
  • Greens: Spinach or kale are the usual go-to’s but think about adding some fresh herbs or swiss chard for a change.

These all need to be added to a liquid base of course. There are so many to choose from including dairy milk and all of the milk alternatives or even plain old water!

Fibre-rich smoothies can play a role in promoting hormonal balance indirectly by supporting overall health and wellbeing. While specific foods ad nutrients may have some influence on hormone production and regulation, it’s important to note that hormonal balance is a complex process influenced by lots of different factors.

However, there are some truly wonderful ways in which fibre-rich smoothies contribute to overall hormonal balance.

  • Blood sugar regulation: High fibre foods such as fruits, vegetables and whole grains, can help regulate blood sugar levels. Stable sugar levels positively impact insulin production and sensitivity, which are important for hormonal balance.
  • Gut health: Fibre acts as a prebiotic, meaning it provides nourishment for healthy gut bacteria. A healthy gut microbiome is essential for overall health, including hormone metabolism and production.
  • Detoxification: Some studies have shown that some fibre may aid in the elimination of excess hormones from the body through regular bowel movements.
  • Weight management: Fibre-rich foods are generally more filling and can help control appetite. Maintaining a healthy weight is important for hormonal balance as excess fat, particularly around the middle can disrupt hormone production and metabolism.
  • Antioxidant support: Many fibre-rich foods are rich in antioxidants which help to reduce oxidative stress on the body. Oxidative stress can negatively impact hormone balance and contribute to a numbe of health issues.

So let’s dive into some fabulous recipes!

Summer Lovin’


230ml milk or milk alternative

150g mango (fresh or frozen)

Small handful of spinach leaves

1 tbsp nut butter (I love almond personally)

Small scoop of collagen powder

2 teaspoons hemp seeds


Blend all of the ingredients together, other than the hemp seeds. Feel free to add some ice cubes if you like it super chilly. Pour into a glass and sprinkle the hemp seeds on top.  Enjoy!


Go Bananas for Chocolate


300ml milk or milk alternative

½ banana

Handful of spinach leaves

1 tbsp nut butter

Small scoop of collagen powder

1 tbsp cacao powder

2 tsp maca powder

2 tsp cinnamon (I love cinnamon so I always add more)

2 tbsp acacia seeds


Blend all of the ingredients together until smooth and enjoy!

Next up is my current favourite, there’s nothing that beats apple and cinnamon together!

Apple of my Eye Pie:

230ml milk or milk alternative

Handful of spinach

½ banana

I small apple, chopped

2 tbsp nut butter

1 tsp cinnamon (adjust to taste)


Blend all of the ingredients together. Feel free to add ice if desired. Pour and enjoy!

And finally….

Hormonal Bliss:

230ml milk or milk alternative

Handful of spinach or kale

½ avocado

75g frozen berries of your choice

1 tbsp nut butter

1 tbsp ground flaxseeds

1 tbsp chia seeds

½ tsp maca powder

½ tsp cinnamon


Blend all of the ingredients, other than the chia seeds, together until smooth.  Pour into a glass and enjoy!

Top tip: You can always add a little more liquid depending on your desired consistency.

Here’s to happy hormones, CHEERS!


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