"Berry Nice To Meet You!" ;)
This has to be one of my personal favourite smoothie recipes that I give to clients who are new on their health journeys. We don't want to scare anyone away by telling them to blend broccoli and kale now do we?! Yes, there is a place for those green concoctions we love to hate and hate to love, but sustainability is key for our health goals, and we have to explore options to find what we personally enjoy.
I find this yummy smoothie incredibly soothing, maybe because the berries make it extra delicious. There aren't too many ingredients and all you have to do is chuck it in a blender, and if necessary, add slightly more water/nut-milk/ice to get a consistency you like. I personally like a thick, creamy smoothie. I tend to serve some up for myself and then add more water with an extra blitz to get it thinner for the hubby.
WHY these ingredients
I suggest using almond or coconut milk because oat milk does contains gluten which is inflammatory and can cause discomfort for those with endometriosis or gut related issues like myself. For the same reason, try get unsweetened or sugar free options. If you don't have any pre-existing issues, then you may want to incorporate your favourite oat milk in the mix!
Blueberries are my favourite, but you can use any dark blue/black/red berries. It's those beautiful colours we are after because they hold anthocyanins (groups of pigments extremely high in antioxidants), which means they have the potential to help fight inflammation. Spinach is also a good anti-inflammatory leafy green, and is well masked by the berries if you're worried about the taste.
To keep on the anti-inflammatory train, effects of the Omega3 found in walnuts can aid hormone balancing. Flax seeds, you bet it - anti-inflammatory. They are also good for gut health or digestive issues and being a healthy fat, have a huge amount of health benefits.
Tips and options
Protein powder as an "option" because smaller amounts of protein spread throughout the day help us avoid playing catch up with much larger meals which puts our bodies under stress. Stress effects our hormones, whether we like to believe it or not.
The option to add cinnamon is for the extra anti-inflammatory properties and for those that like the taste. It is anti-bacterial, anti-viral and anti-fungal. More and more breakthrough research is pointing to a link between endometriosis and bacteria.... food for thought.
If you are on a strict budget, try halving you nut-milk portions, and supplementing the other half with water. OR just supplement with water altogether. Don't feel pressured to continuously fill your fridge with fresh berries, it can get real expenny. If you find specials, take them home, wash, pat dry and freeze so you can have a longer shelf life.
RECIPE
2 bunches of spinach leaves
1 1⁄4 cup dairy-free, sugar free almond OR coconut milk (organic if possible)
1⁄3 cup blueberries
2 tbsp flax seeds (ground - to aid digestion)
2 tbsp walnuts
1/2 frozen banana OR avocado
Option:
1 serving plant-based protein powder (optional)
2 tsp cinnamon
- ENJOY!
Stay tuned for more free recipes and blog posts to come!
Best wishes,Philippa
Endometriosis and Holistic Women's Health Coach