It’s July! Summertime is in full effect. It’s getting hot all over the country – 100 degrees in areas like Florida, Boston & Seattle.
Let’s talk smoothies. Smoothies can be really refreshing, nutrient-dense, and an easy to make meal. They’re great when it’s hot out, you want to cool down, and you don’t want something too heavy. There are so many recipes out there and some are well-balance, while others can spike your blood sugar due to added sugar or an imbalance of macronutrients.
Here, we will dig into the basics of how to make a hormone-balancing smoothie.
There are 4 main elements to a hormone-balancing smoothie:
Greens
Fiber
Protein
Fat
Greens: I stick with spinach, kale, romaine lettuce, fresh herbs (basil, mint), and the occasional dandelion greens (bitter taste).
Fiber: Great sources of fiber include ground flax, chia seeds, frozen cauliflower (don’t knock it, before you try it!), beets, zucchini, fruits such as berries, frozen acai, pitaya, apple, and greens would also fall into this category.
Protein: My favorite protein powder is Garden of Life’s Sport Organic Plant-Based. I also use Vital Proteins Marine Collagen.
Fat: Great sources of fat include frozen coconut (Pitaya Foods), 1/2 avocado, 1 tbsp. coconut oil, 1-2 tbsp. hemp seeds, ground flax, chia seeds, or nut butter.
Another component to the smoothie is the liquid base. I always choose a dairy-free milk such as almond, oat or coconut and mix it with filtered water, so about 1/2 and 1/2 of each.
A smoothie guide to follow:
- 1 cup liquid base
- 1 cup fruit
- 1-2 cups veggies/greens
- 1-2 scoops protein powder
- 1 healthy fat
How does this balance your hormones?
One of the most important ways it does is by helping you maintain healthy blood sugar levels.
Hormones are interconnected. Sex hormones like estrogen & testosterone are directly connected to insulin, your blood sugar hormone.
Eating balanced meals is vital for hormonal harmony. When you eat a balanced meal consisting of your macronutrients (protein, fat, carbs/fiber), they work together, elongating your blood sugar curve and helping you stay full longer.
My Hormone-Balancing, Antioxidant-Rich Smoothie Recipe
Ingredients:
- 1/2 cup almond milk
- 1/2 cup filtered water
- 1 handful spinach (~1 cup)
- 1 handful kale (~1 cup)
- 1 scoop protein powder
- 1 tsp. maca powder (optional)
- 1/2 tsp. cinnamon powder
- 2 tbsp. ground flaxseed
- 1/3 cup frozen berries
- 1/2 frozen banana
- 1 acai packet, unsweetened (Sambazon)
Directions:
- Place ingredients into blender. I usually blend in batches, so it blends smooth, starting in order on how its listed above. For example, add the liquid and greens & blend; then powders & blend; then add the rest & blend.
- Sip and enjoy!