Berry Green Smoothie Bowl – the perfect hormonal balancing start to the day!
Smoothies often contain high amounts of sugar but if prepared in the right way you can combine several foods to target hormonal balance. Here’s what this power breakfast contains and how it can help…
Pea Protein is a source of vegan protein. Protein at each meal of the day helps to stabilise blood sugar as well as provide high levels of methionine and cysteine, both of which are crucial for hormone detoxification pathways.
Kale and other leafy greens contain good levels of folates, an important nutrient that drives methylation - another important pathway critical for the detoxification of hormones. Rotate the greens by choosing spinach, microgreens, rocket, cabbage and watercress. Watercress, rocket, and kale are sulphur rich vegetables and particularly helpful in supporting both phases of Oestrogen detoxification.
Flaxseeds and oats are a great source of soluble fibre and help to prevent harmful/ unopposed oestrogen from being reabsorbed into the blood stream. Fibre binds and encourages faecal excretion of these oestrogens. Flaxseeds are also a source isoflavones which help to promote protective oestrogens and oppose harmful oestrogens.
Pumpkin seeds are rich in magnesium which works with B6 to reduce PMS symptoms.
Walnuts are rich in alpha lipoic acid (ALA) which convert into anti-inflammatory prostaglandins. These omega 3 rich fatty acids help to promote protective oestrogens metabolites over harmful oestrogen metabolites. They also reduce inflammatory prostaglandins which increase the risk of oestrogen dominance.
Berries contain powerful polyphenols which protect cell membranes and deliver a good level of vitamin C to support healthy progesterone levels and support the adrenal glands in response to stress. Berries are also very low in sugar, providing a little sweetness to balance the greens but not enough to cause blood sugar spikes and lows.
Avocado provides healthy monosaturated fats to support the building blocks of hormone synthesis. It also adds the creaminess to this recipe.
¼ cup walnuts
2 tbsp pumpkin seeds
2 tbsp flaxseeds
½ medium frozen banana
2 scoops pea protein (I use Nuzest)
1 large handful of fresh kale
½ cup mixed berries (choose seasonal where you can)
¼ cup rolled oats
¼ cup coconut yogurt
2 cups water
Blend all the ingredients together in a high-speed blender until smooth. Decorate your bowl with hemp seeds, goji berries, seeds, coconut chips or cacao nibs.
If you find the smoothie bland or overpowered by the greens - trade the water for coconut water but choose the brand carefully as some contain a lot of added sugar and coconut water is naturally sweet. Alternatively, you can try adding ½ Mejadool date and/or some Nuzest green vitality powder which contains Stevia.
Add more water and even ice to get the consistency to your liking.