Smoothies are a great way to pack a lot of nutrients into one meal or snack.
This is my go-to smoothie. Feel free to tweak the ingredients.
The key is the protein, and since we require 20 to 30 grams of protein per meal in perimenopause and menopause, a smoothie makes it easy, especially if you are on-the-go or in a rush, as many of us are.
Be sure to add berries for the polyphenols (antioxidants). Polyphenols give fruits and vegetables their beautiful color.
1 cup non-dairy beverage (my favorite is coconut or cashew milk)
½ cup frozen berries including blueberries, strawberries, blackberries, or raspberries, or a mix of all
½ a frozen banana (slightly yellow or not overripe)
A handful of greens (kale and spinach work well)
1 scoop protein powder
1 tbsp nut butter
½ an avocado (optional)
1 scoop of Fiberus (this adds an additional 6 grams of soluble fiber)
Collagen powder (optional)
Combine all the ingredients in a blender and enjoy!