A summer spent working as cook in an Atlanta vegan raw foods restaurant hooked me on a daily smoothie for life.
Before the job, I only prepared a breakfast or snack smoothie with orange juice and packaged protein mix from the health food store (remember those?). Learning how to make them with fresh ingredients began a lifelong obsession that serves as the entirety or centerpiece of my breakfast.
If you’re thinking, “Jay, what’s to learn? They’re so simple. You just take a banana, strawberries, juice, and boom! Smoothie time!” And you’re right, but perimenopause-related hormonal changes create tiredness, confusion, disrupted sleep, and impaired cognitive functioning. So now I’m more intentional about planning a breakfast that counteracts the brain fog and exhaustion instead of exacerbating it. That’s why a juice and fruit smoothie becomes the prelude to a morning nap.
While fresh orange or apple juice provides amazing taste, sweetness, vitamins, and hydration but lacks the nutritional benefit of fiber found in whole fruits and vegetables. Some juice contains as much as 25 grams of “natural sugar”. The World Health Organization classifies juice as “free sugar” and warns we should consume as sparingly it as refined. The simple carbohydrates of free sugar can spike blood sugar and trigger symptoms of mood swings, irritability, energy crashes, and potential weight gain.
Combat a smoothie slump by keeping a variety of liquid bases on hand. Prepare and refrigerate them ahead of time, so a busy morning has limitless flavor possibilities for a much-needed energy boost. Whether you drink a smoothie for breakfast or opt for a lunchtime smoothie bowl, they’re a great way to incorporate various nutrients beneficial during perimenopause.
Breakfast should energize your day, not sabotage it. Meal prepping allows one less thing to think about when planning your daily routine.
Coconut Water
Coconut water is a natural hydrator, replenishing electrolytes and preventing dehydration. It’s low in calories and contains essential minerals like potassium and magnesium for heart health and muscle function. It is also great for a post-workout smoothie.
Plant-Based Milk
Plant-based milk isn’t just better for your body; it’s better for the planet. They are typically lower in saturated fats, cholesterol-free, and can provide essential nutrients like calcium and vitamin D when fortified. Plant-based options cater to various dietary preferences, and their lower environmental impact makes them a sustainable choice.
Unsweetened Oat Milk
Sugar-free oat milk is a nutritious and dairy-free alternative to soy or cow’s milk. It’s naturally low in saturated fat and cholesterol, making it heart-friendly. Oat milk also contains fiber, vitamins, and minerals, such as calcium and vitamin D, which are essential for bone health.
Peanut Butter and Berry Smoothie
Unsweetened Cashew Milk
Cashew milk offers various nutritional benefits. It’s an excellent source of unsaturated fatty acids, providing monounsaturated fats. It contains vitamins like E and K, along with minerals such as magnesium and phosphorus, supporting bone health and overall well-being.
Kale Strawberry Banana Smoothie
Unsweetened Almond Milk, Fortified
Almond milk is naturally low in calories and saturated fat, making it heart-friendly. It is a great substitute for dairy, especially for people with lactose intolerance or dairy allergies. It has calcium and Vitamin D added to support bone health. Compared to oat milk, almond milk has fewer carbs and less fiber, so it may not offer as much energy and digestive benefits. Almond milk also has a high environmental footprint because of the water-intensive nature of almond farming. Opting for oat milk can be a more sustainable choice.
Almond Joy Smoothie
Low-Fat, Unsweetened Coconut Milk
Low-fat coconut milk will give your smoothie a creamy texture but with reduced fat and calorie intake.
Pineapple Ginger Turmeric Smoothie
Teas
Love tea? Keep a pitcher of unsweetened green, hibiscus, matcha, or yerba mate tea in your fridge. This eliminates the cooling time. Depending on your tea of choice, it can have a bitterness that complements citrus fruits and juices.
Black Tea
Black tea offers a range of benefits. It’s rich in antioxidants, which help combat free radicals and support heart health. The caffeine content provides a mild energy boost and alertness. Regular consumption may improve mental focus
Yerba Mate
This South American herbal tea is packed with antioxidants that promote cell health and reduce the risk of chronic diseases. Yerba mate also contains caffeine, which enhances mental alertness and focus without the jitters of coffee.
Peachy Green Smoothie
Herbal Tea
Herbal teas have the holistic benefits of immune system boosting, anti-inflammatory antioxidants, and phytochemicals. Herbal teas may promote relaxation, aid digestion, alleviate stress, and relieve insomnia and indigestion. These natural infusions support overall well-being.
Berry Orange Hibiscus Smoothie
Matcha Tea
A potent Japanese green tea made from ground Camellia Sinensis tea leaves boasts exceptional health benefits. The benefits of matcha green tea include antioxidants, metabolism boost, weight management, heart health, and calm energy without caffeine jitters.
Peanut Butter Matcha Smoothie
Cold Brew Coffee
If you want an energy boost, try adding cold brew to plant-based milk with peanut butter, a frozen banana, a few soaked dates, and vegan protein powder. Black coffee offers several holistic benefits. This natural source has antioxidants that improve mental alertness and physical performance during workouts. It also helps boost metabolism and weight management.
Switching up your liquid bases in smoothies not only keeps taste buds happy but also diversifies your nutrients. Say goodbye to smoothie boredom and enjoy endless flavor possibilities.
Peanut Butter Mocha Smoothie
This post may contain affiliate links. I make a small commission off items you purchase at no additional cost to the buyer.
