Berry And Flax Hormone Balancing Smoothie
A creamy, nutrient-dense smoothie packed with phytoestrogens, fiber, and lean protein to fits easily into a nourishing week.
Prep
5 min
Cook
0 min
Total
5 min
Makes about
1 serving
Created together. Shared with you.
Made by Rachael + Lila
Rachael 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
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
You can prep the dry ingredients (flax, chia, protein powder) in small jars ahead of time for a quicker morning routine.
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 milk and protein powder to…
- 01
Add the milk and protein powder to…
Add the milk and protein powder to your blender first to ensure smooth mixing.
Tap card to mark done - 02
Add the frozen mixed berries
Add the frozen mixed berries, frozen spinach, and banana.
Tap card to mark done - 03
Sprinkle in the flax meal and chia…
Sprinkle in the flax meal and chia seeds.
Tap card to mark done - 04
Blend on high speed until completely smooth…
Blend on high speed until completely smooth and creamy.
Look for: completely smooth and creamy
Tap card to mark done - 05
Pour into a glass and enjoy immediately…
Pour into a glass and enjoy immediately for the best texture.
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.