Looking for an easy way to support your hormones? Try my favorite Berry Tahini Smoothie. It’s rich in minerals, antioxidants, protein and fiber – all of which are important for hormone health!
Here’s the thing. There is no one food or recipe that is going to balance your hormones. Hormones are complicated and if they need support it’s going to require a combination of things. This includes eating enough, balancing blood sugar, getting enough rest/sleep and replenishing important nutrients.
What makes a smoothie good for hormone health?
First of all, smoothies are an easy way to eat more if you are used to under-eating or skipping meals. Fueling your body with adequate calories is essential for happy hormones!
Next, we want to think about blood sugar balance. Supporting balanced blood sugar is also essential for hormone health. Using a bunch of fruit but little or no protein and fat is going to cause a blood sugar spike and crash. Just like with any other meal, a smoothie should include all the food groups (carbs, protein, fat and fiber) in order to keep blood sugar balanced.
Finally, smoothies provide a great opportunity to add specific ingredients that support hormone function. These are some examples of hormone healthy additions:
- Coconut water – rich in minerals, especially potassium which is foundational for hormone function!
- Mixed berries – contain fiber and antioxidants which protect against cellular damage and keep our gut healthy (another key for hormone health!)
- Tahini – another mineral rich ingredient that contains iron, calcium, magnesium.
- Flaxseed – helps to bind and get rid of excess estrogen in the body.
- Cinnamon – supports blood sugar regulation
Protein and hormone health
Eating enough protein throughout the day is helpful not just for blood sugar balance but also for maintaining muscle mass which also supports hormone balance. Using protein powder in your smoothie is an easy way to get around 20 g of protein. My favorite is Ritual Vanilla Protein for both quality of ingredients and flavor!
Berry Tahini Smoothie
- 1/4-1/2 frozen banana
- 1/2 cup frozen mixed berries
- 1/2 cup coconut water
- 1/2 cup cashew or almond milk
- 1 scoop vanilla protein powder
- 1 tablespoon tahini
- 1 tablespoon flaxseed
- A few shakes of cinnamon
Add all ingredients to a blender and blend until smooth. Top with granola, bee pollen or hemp seeds, if desired!
Makes 1 serving.
If you are looking for support with balancing hormones, improving gut health or optimizing fertility, you can learn more about working with me 1:1 here.
