Creamy Coconut Wild Blueberry Seed Smoothie
A velvety, refreshing smoothie combining antioxidant-rich frozen blueberries, creamy coconut milk, and pumpkin seeds with almond butter. Formulated to provide dairy-free, egg-free, soy-free protein with zero added sugar.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Dawn + Lila
Dawn created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
0 min
Total
5 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Blender
Time saver
Measure everything before you start so this quick recipe moves without pauses.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 4 steps complete
Next: Measure and add frozen blueberries
- 01
Measure and add frozen blueberries
Measure and add frozen blueberries, unsweetened coconut milk, water, pumpkin seeds, almond butter, and chia seeds into a high-speed blender container.
Tap card to mark done - 02
Secure the blender lid tightly
Secure the blender lid tightly.
Tap card to mark done - 03
Blend on high speed for 45 to…
Blend on high speed for 45 to 60 seconds until completely smooth and creamy with no large seed particles remaining.
Look for: completely smooth and creamy with no large seed particles remaining
Tap card to mark done - 04
Pour into a tall glass and serve…
Pour into a tall glass and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.