Healthy Eating During Menopause: A Blue Mountains Delight | Recipe for Menopause No .3: Blue Mountains Berry and Flaxseed Smoothie

Healthy Eating During Menopause: A Blue Mountains Delight | Recipe for Menopause No .3

Blue Mountains Berry and Flaxseed Smoothie

Our third recipe in the series is a refreshing                                                      Berry and Flaxseed Smoothie. This easy-to-make smoothie utilizes fresh berries from the Blue Mountains and is packed with nutrients that can help manage menopausal symptoms.

Ingredients:

• 1 cup mixed berries (blueberries, strawberries, raspberries)
• 1 medium banana
• 1 cup spinach
• 1 tablespoon flaxseeds
• 1 tablespoon chia seeds
• 1 cup unsweetened almond milk (or any milk of choice)
• 1/2 cup Greek yogurt
• 1 teaspoon honey (optional)
• 1/2 teaspoon vanilla extract (optional)

Nutritional Benefits:

1. Berries: Rich in antioxidants, vitamins, and fiber, berries help reduce inflammation and oxidative stress. They also contain phytoestrogens, which can help balance hormones during menopause.
2. Banana: Provides a natural source of sweetness and is high in potassium, which helps maintain fluid balance.
3. Spinach: A nutrient-dense leafy green, spinach  that has iron, calcium, magnesium, and phytoestrogens, all of which support bone health and hormonal balance.
4. Flaxseeds: High in omega-3 fatty acids and lignans, flaxseeds can help maintain hormonal health.
5. Chia Seeds: Another excellent source of omega-3s, fiber, and protein, chia seeds help maintain stable blood sugar levels and support digestive health.
6. Almond Milk: A dairy-free alternative that is low in calories and provides vitamin E and healthy fats, supporting skin health and reducing inflammation.
7. Greek Yogurt: High in protein and probiotics, Greek yogurt supports gut health, which is crucial for nutrient absorption and overall well-being during menopause.

Instructions:

1. Prepare the Ingredients: Wash the berries and spinach thoroughly. Peel and slice the banana.
2. Blend the Smoothie: In a blender, combine the mixed berries, banana, spinach, flaxseeds, chia seeds, almond milk, Greek yogurt, honey (if using), and vanilla extract (if using).
3. Blend Until Smooth: Blend on high until all the ingredients are well combined and the smoothie reaches a creamy consistency. If the smoothie is too thick, add more almond milk until the desired consistency is reached.
4. Serve: Pour the smoothie into a glass and enjoy immediately. For an extra boost, sprinkle some chia seeds or a few whole berries on top as a garnish.

Conclusion

This Berry and Flaxseed Smoothie is a quick and nutritious option that highlights the fresh produce of the Blue Mountains. Packed with antioxidants, omega-3 fatty acids, and phytoestrogens, this smoothie helps manage menopausal symptoms and supports overall health. Incorporating this recipe into your daily routine can provide a refreshing and healthful way to stay balanced during menopause.