Hormone Balancing Smoothie Formula + Recipes (2024)

Table of Contents
+ A hormone balancing smoothie must be packed with a variety of nutrients to balance blood sugar, optimize hormone function and promote fullness between meals + A hormone balancing smoothie must be void of added sugars, chemicals or inflammatory ingredients that disrupt hormone health + A hormone balancing smoothie must be creamy and delicious (otherwise what’s the point?) HORMONE BALANCING SMOOTHIE FORMULA + Use a Clean, Non-Dairy Milk (or make your own) + Add a High Quality Source of Protein, Fat and Fiber + Optional But Helpful — Add A Superfood Boost + Add A Pinch of Sea Salt + Incorporate A Variety of Frozen Veggies + Use Fruit and Added Sweeteners Sparingly + Optional But Fun — Add Gut-Health Boosting Toppings HORMONE BALANCING SMOOTHIE RECIPES + Fertility-Boosting Dark Chocolate Strawberry Fudge Smoothie Bowl + Healthy Copycat Wendy’s Frosty + Healthy Copycat Butterfinger Blizzard + The Best Maca Fertility Smoothie + Healthy Shamrock Protein Shake + Gut-Friendly Oreo Cookie Blizzard + Green Baby-Making Machine Smoothie + Gut-Friendly Chocolate Chip Cookie Dough Blizzard + Dark Chocolate Avocado Fudge Fertility Smoothie + Creamy Sweet Potato + Cashew Butter Bliss Smoothie + Creamy Chocolate Maca Fudge Smoothie Bowl + Pumpkin Pie Smoothie Bowl + Mint Chocolate Chip Smoothie (pg. 34 of the Hormone Balance Reset Plan) + Best Green Smoothie Ever (pg. 58 of the Hormone Balance Reset Plan) + Chaga Chocolate Fudge Smoothie Bowl (pg. 97 of the Hormone Balance Reset Plan) + Salted Peanut Butter Cup Smoothie (pg. 53 of the Fertility Boosting Fundamentals Guide) HORMONE BALANCING SMOOTHIE FORMULA BOTTOMLINE MORE HORMONE BALANCING RECIPES + RESOURCES + Hormone Balancing Foods + Recipes For Each Phase of Your Menstrual Cycle + The Best Hormone Balancing Foods, Recipes + Cooking Tips + 28 Day Hormone Balance Reset Plan FAQs References

Smoothies are nothing novel in today’s wellness world, but while they can be a great way to pack in nutrients, they can just as easily be a sneaky vehicle for gut and hormone-disrupting added sugars, chemicals, and processed ingredients.

As a nutrition + hormone health practitioner, I take my smoothies seriously. Meaning they have to follow the criteria below in order to be something I’d consume, make for my family, or advise to my clients and community:

  • + A hormone balancing smoothie must be packed with a variety of nutrients to balance blood sugar, optimize hormone function and promote fullness between meals

  • + A hormone balancing smoothie must be void of added sugars, chemicals or inflammatory ingredients that disrupt hormone health

  • + A hormone balancing smoothie must be creamy and delicious (otherwise what’s the point?)

So, how do you get your smoothie to deliver on all of the above, every time?

You simply follow my Foolproof Hormone Balancing Smoothie Formula below. This formula allows you to get flexible (i.e. you’re encouraged to switch it up and not eat the same thing all of the time) while still upholding the basic principles that make a hormone-balancing smoothie work for your body, instead of against it.

Use the steps below and select any of the recipes to get started (or if you’re feeling confident and creative use the principles to make your own custom version).


HORMONE BALANCING SMOOTHIE FORMULA

  • + Use a Clean, Non-Dairy Milk (or make your own)

One of the first hormone-disrupting smoothie mishaps that happens is selecting a liquid that you think is healthy, only to learn it’s filled with inflammatory oils (plant or cotton oils like sunflower, soybean, rapeseed as well as canola, etc.). SPOILER ALERT — most big, name-brand non-dairy milks labeled as healthy contain these oils, as well as other emulsifiers like soy lecithin that keep the milks texture and longevity in tact.

Instead, I recommend opting for a super clean non-dairy option (I love this brand, use code Lauren15 to save) and reading the ingredient label before purchasing. If you notice added sugars or weird ingredients you don’t recognize/know how to pronounce, chances are it could do more harm than good.

When in doubt, try making your own non-dairy milk (you can use this easy recipe/formula) or opt for water and add in nuts or seeds to make it creamy.

  • + Add a High Quality Source of Protein, Fat and Fiber

There’s absolutely no way around it, if you want your smoothie to balance your hormones and optimize your health, you’ve got to make sure it contains a high quality source of protein, fat and fiber.

This combination supplies your hormones with the macronutrients they need to carry out their jobs effectively, as well as keeps blood sugar stable, a critical component of hormone balance. It also initiates your gut to release your satiety signal/hormone CCK, meaning your body will recognize that you’re full and keep hunger at bay for several hours.

For a high quality protein I opt for bone-broth, collagen or hemp-based protein powders with minimal ingredients (and no added sweeteners), while I love using avocado, nuts/seeds and nut/seed butters (this brand is my fave, use code SOFRESH15 to get 15% off) for a quality source of fat, and reach for flax, chia or prebiotic powders for additional fiber. I also always add veggies/plants, which are my preferred source of fiber, but see more on that below.

  • + Optional But Helpful — Add A Superfood Boost

I’m all about focusing on the basics first, which are less-expensive, more accessible and the true foundation to hormone health. But that being said, a little superfood boost here and there can really up the ante when it comes to hormone healing. I specifically love adding this for a fertility boost, this powder for stress/adrenal support, this option for an immunity boost, this for blood sugar balance and this for lowering inflammation.

  • + Add A Pinch of Sea Salt

This is my smoothie secret weapon. Adding just a pinch of sea salt helps truly bring out all the flavors in your smoothie (making it taste extra delicious) as well as provides your body with trace minerals that optimize adrenal function and thus your stress response. I love this brand.

  • + Incorporate A Variety of Frozen Veggies

Our hormones LOVE vegetables, which are loaded with powerful antioxidants and phytochemicals that work to prevent inflammation and lower levels of stress in our bodies. They’re also rich in micronutrients are hormones need to thrive and necessary for optimal gut health, which is directly linked to hormone function.

I like to keep a variety of options in my freezer, which makes my smoothies cold and adds texture without using ice (which tends to water them down/make them taste bland). A few of my faves include leafy greens (spinach, kale, swiss chard), microgreens (especially broccoli when I’m ovulating), cauliflower (sounds weird but doesn’t affect taste) and sweet potato or butternut squash.

  • + Use Fruit and Added Sweeteners Sparingly

If you’re ordering from a smoothie shop, chances are it’s filled with fruit and added sweeteners to entice your tastebuds, but too much sugar does a number on your hormones and gut health, leading to increased inflammation and insulin resistance, while driving up the production of cortisol and estrogen (aka painful periods, PMS, etc).

Instead, opt for small amounts of frozen fruit (just 1/2 a banana or a cup of berries goes a long way) and use natural, unprocessed sweeteners like dates and maple syrup sparingly.

  • + Optional But Fun — Add Gut-Health Boosting Toppings

While this part definitely isn’t required, I find it makes the smoothie making/eating process a lot more enjoyable, and the more enjoyable something is, the more you’re likely to be consistent with it (and consistency with healthy habits is key to life-long health).

Plus, your smoothie toppings can sneak in some serious nutritional benefits to boot! I love topping mine with coconut yogurt (contains live cultures that help feed the good bacteria in your gut) bee pollen (contains amino acids that support metabolism and thyroid function), seed cycle granola (supports a healthy menstrual cycle) and gut-friendly cookie dough.


HORMONE BALANCING SMOOTHIE RECIPES

Okay friends, now that you’ve got all the steps to make your hormone-balancing smoothies at home, below are a few recipes to help get you started.

  • + Fertility-Boosting Dark Chocolate Strawberry Fudge Smoothie Bowl

  • + Healthy Copycat Wendy’s Frosty

  • + Healthy Copycat Butterfinger Blizzard

  • + The Best Maca Fertility Smoothie

  • + Healthy Shamrock Protein Shake

  • + Gut-Friendly Oreo Cookie Blizzard

  • + Green Baby-Making Machine Smoothie

  • + Gut-Friendly Chocolate Chip Cookie Dough Blizzard

  • + Dark Chocolate Avocado Fudge Fertility Smoothie

  • + Creamy Sweet Potato + Cashew Butter Bliss Smoothie

  • + Creamy Chocolate Maca Fudge Smoothie Bowl

  • + Pumpkin Pie Smoothie Bowl

  • + Mint Chocolate Chip Smoothie (pg. 34 of the Hormone Balance Reset Plan)

  • + Best Green Smoothie Ever (pg. 58 of the Hormone Balance Reset Plan)

  • + Chaga Chocolate Fudge Smoothie Bowl (pg. 97 of the Hormone Balance Reset Plan)

  • + Salted Peanut Butter Cup Smoothie (pg. 53 of the Fertility Boosting Fundamentals Guide)


HORMONE BALANCING SMOOTHIE FORMULA BOTTOMLINE

While I encourage every person to get creative and tailor their meals to their unique lifestyle and preferences, I’ve created this Hormone Balancing Smoothie formula as an easy way to ensure your smoothies are working to balance your hormones and optimize your health, helping you mitigate uncomfortable symptoms and look + feel your best.


MORE HORMONE BALANCING RECIPES + RESOURCES

+ Hormone Balancing Foods + Recipes For Each Phase of Your Menstrual Cycle

+ The Best Hormone Balancing Foods, Recipes + Cooking Tips

+ 28 Day Hormone Balance Reset Plan

This post contains affiliate links. We may receive a small commission for purchases made through these links. Thank you for your support!

Hormone Balancing Smoothie Formula + Recipes (2024)

FAQs

Hormone Balancing Smoothie Formula + Recipes? ›

Water is the ideal choice if you're trying to lose weight, as drinking water helps you burn calories and stay hydrated. Did you know that Frozen Garden develops every smoothie recipe based on it being blended with water?

What is the best liquid for smoothies for weight loss? ›

Water is the ideal choice if you're trying to lose weight, as drinking water helps you burn calories and stay hydrated. Did you know that Frozen Garden develops every smoothie recipe based on it being blended with water?

What can I put in a smoothie to lose weight? ›

Avocado and nut butters are popular ingredients to add some protein and healthy fats. You may also wish to include chia or hemp seeds. For a bit of sweetness and some extra nutrients, you can add some blueberries, banana, pineapple, orange, or mango. Honey or other natural sweeteners can also be included.

How to make a smoothie formula? ›

Instead of relying on a smoothie recipe, keep this easy back-pocket ratio on hand for even-textured, balanced, creamy smoothies every time.
  1. 2 parts frozen fruit.
  2. + 1 part liquid.
  3. + 1 part thickener.
  4. + sweeteners and extras as desired.
Jan 12, 2023

What is the healthiest thing to put in a smoothie? ›

Healthy Choices for Fruit Smoothie Recipes

Here are some to try: Raspberries, blueberries and strawberries ― fresh or frozen ― are packed with vitamins and fiber, and add appealing color and flavor. Bananas contain potassium and a fiber called inulin that helps you feel full and satisfied.

What's the best liquid to drink to lose belly fat? ›

Certain drinks such as green tea, coffee and ginger tea may help boost metabolism, minimize hunger and increase satiety, all of which can facilitate weight loss. Additionally, these beverages contain beneficial nutrients like antioxidants and other powerful compounds that can benefit your health.

What not to put in a smoothie for weight loss? ›

7 Ingredients You Should Never Add to Your Weight Loss Smoothie
  1. Fruit Juice. Arguably the most common mistake people make when preparing smoothies is adding fruit juice. ...
  2. Flavored Yogurt. ...
  3. Highly Processed Protein Powders. ...
  4. Milk. ...
  5. Super Sweet Fruits. ...
  6. Added Sweeteners. ...
  7. Too Many Healthy Fats.

How to lose 10 pounds in a week? ›

To lose 10 pounds in one week, you'll need to burn between 3,500 and 5,000 calories more than you consume each day by restricting your diet to small portions of nutritious yet low-calorie foods, and significantly increasing your aerobic exercise with interval training, sports, and other vigorous activities.

What is the #1 fat burning fruit? ›

1. Apples. Thanks to their low-caloric value and high-fibre content, apples are sweet juicy fruits that are perfect for weight loss. Apples are a prime source of dietary fibre, polyphenols and carotenoids, and other vital nutrients.

Can I drink 2 smoothies a day to lose weight? ›

Healthy Smoothies Can Aid Weight Loss

While there are many different smoothie recipes that you can use for weight loss, the general rule of thumb is to incorporate smoothies in place of meals 1 or 2 meals per day.

What liquid to put in smoothies? ›

Start your smoothie with two mugfuls of a liquid base. This can be milk, or a dairy-free alternative such as soya or almond milk, natural or flavoured yogurt, fruit juice, or for a tropical flavoured smoothie, low-fat coconut milk or coconut water.

Are smoothies better with milk or water? ›

Smoothies made with water and juice tend to come out more liquidy and less full than those made with milk. Juice is also higher in acidity and typically has more sugar than most milk. Milk is higher in calcium which is good for your bones, heart, and muscles. It also helps to give your smoothie a creamy consistency.

What are the best ingredients to put in a smoothie? ›

How to blend the best smoothie
  • Fruit. ...
  • Veggie. ...
  • Protein. ...
  • Plant-based fat. ...
  • Liquid: Your choices include milk, non-dairy milk, coconut water, iced coffee or tea, and juice. ...
  • Flavor boosters: Flavorful sprinkles include cocoa powder, cinnamon, turmeric, ginger, and unsweetened matcha powder. ...
  • Grains. ...
  • Ice.
May 29, 2018

What not to mix in smoothies? ›

In all healthy smoothie recipes, fruits cannot be mixed with milk, yogurt, vegetables, grains and pulses or meat! Fruits turn toxic when combined with other food groups and can trigger skin disorders. Hence, it is highly recommended to eat fruits without mixing with other ingredients.

What is the secret to making a good smoothie? ›

The Do's of Making Smoothies
  • Use mostly whole fruit. Instead of using fruit juice, which is a concentrated source of calories. ...
  • Rinse all your fresh produce, even if you're going to peel it and even if it's organic. ...
  • Use a protein-rich liquid as a base such as dairy milk or soy milk. ...
  • Include veggies into your smoothies.
Feb 8, 2022

What can make a smoothie unhealthy? ›

Also, smoothies are commonly created with additional sweeteners such as ice cream, honey, or sweetened yogurt that can contribute to even higher sugar content. There is also concern that consumption of smoothies may contribute to obesity.

What is a good liquid base for smoothies? ›

This can be milk, or a dairy-free alternative such as soya or almond milk, natural or flavoured yogurt, fruit juice, or for a tropical flavoured smoothie, low-fat coconut milk or coconut water. It's important to add the liquid to your blender before adding the fruit, as this will prevent the blade from getting damaged.

Can you lose weight drinking a smoothie a day? ›

Are Smoothies Good for Weight Loss? They can be. "Nutrient-packed, well-balanced smoothies can contribute to a healthy weight loss strategy, contingent upon the ingredients used, the macronutrient composition, and the satiety they offer,” said Routhenstein.

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