Anti-Inflammatory Tropical Green Recovery Smoothie
A rich, hydrating smoothie combining spinach, chia, and hemp seeds with banana protein powder in a refreshing coconut water base. Perfect for soothing joint stiffness and delivering clean pre-workout energy.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Serena + Lila
Serena 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 HealthEveryday 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
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
Well-fueled muscles
Support your everyday foundations
A varied meal helps bring protein, energy and minerals into the day without turning dinner into a supplement calculation.
Notice: comfort + hydration
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness 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
Store any leftovers in an airtight jar in the refrigerator for up to 12 hours; shake well before drinking if separation occurs.
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 3 steps complete
Next: Measure and add the coconut water
- 01
Measure and add the coconut water
Measure and add the coconut water, spinach, chia seeds, hemp seeds, frozen mango chunks, and banana protein powder directly into a high-speed blender container in that exact order to allow smooth blending.
Tap card to mark done - 02
Secure the lid and blend on low…
Secure the lid and blend on low speed for 10 seconds, then increase to high speed for 45 to 60 seconds until the mixture is completely uniform, glossy green, and free of leafy flecks.
Look for: the mixture is completely uniform, glossy green, and free of leafy flecks
Tap card to mark done - 03
Pour immediately into a chilled glass and…
Pour immediately into a chilled glass and serve right away for optimal fresh texture and nutrient availability.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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