Blueberry and Spinach Hormone Balancing Smoothie
A creamy, nutrient-dense smoothie packed with antioxidant-rich blueberries, leafy greens, and healthy fats from almond butter.
Prep
5 min
Cook
0 min
Total
5 min
Makes about
1 serving
Created together. Shared with you.
Made by Holly + Lila
Holly 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 HealthSteadier 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
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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy later
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
Prep Ahead: You can portion the fruit and spinach into freezer bags for quick morning assembly.
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 5 steps complete
Next: Add the peeled banana
- 01
Add the peeled banana
Add the peeled banana, blueberries, and fresh spinach to a high-speed blender.
Tap card to mark done - 02
Add the almond butter and your choice…
Add the almond butter and your choice of unsweetened almond milk or water.
Tap card to mark done - 03
Blend on high until completely smooth and…
Blend on high until completely smooth and creamy.
Look for: completely smooth and creamy
Tap card to mark done - 04
If the smoothie is too thick
If the smoothie is too thick, add a splash more liquid and blend briefly.
Tap card to mark done - 05
Pour into a glass and enjoy immediately
Pour into a glass and enjoy immediately.
Tap card to mark done
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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.