This is the ultimate smoothie for your period. This was designed to combat period cramps and replenish the body with nutrient-dense foods to support the female body during the menstrual phase. It combines iron-rich foods and berries high in vitamin C to support iron absorption.
I went into school to learn about nutrition and how foods could help us live as our best natural selves. I created this delicious smoothie with my education and am proud to share it with all women in their menstrual phase. You may also like this luteal phase smoothie also!
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This smoothie is nutrient dense as it contains:
- foods high in iron to holistically increase iron loss through bleeding.
- whole food sources (beets, berries, seeds) that will offer the body energy and restoration.
- ingredients that will naturally decrease painful periods and period cramps.
Ingredients needed
- Frozen fruit: I used raspberries and cherries. All berries are a great option! You can use fresh berries for this smoothie, however, it will make the smoothie thinner, so add about a cup of ice cubes to thicken it.
- Banana: Banana makes this smoothie sweet, creamy, and thick. Bananas are a good source of potassium. They help balance fluids in the body, which can reduce bloating and water retention.
- Greens: This isn't a green smoothie, but including kale or spinach is a way to increase the minerals to support relaxation and replenish minerals lost in bleeding.
- Beets: The beetroot is high in iron to replenish our body's storehouse as we shed blood in our period.
- Milk: You can use whatever milk you prefer (cow milk, soy milk, oat milk, coconut milk, cashew milk). I like to use unsweetened almond milk.
- Hemp hearts: I use hemp hearts as they are high in protein and healthy fats. However, you can swap these seeds out for plain or vanilla protein powder.
- Chia seeds: These little powerhouses offer a boost in energy. If you don't have any, you can skip them or use pumpkin seeds instead!
Danika's nutrition insight for the menstrual phase
- The bleeding during menstruation can lead to lower iron levels. Therefore we want to eat iron-rich foods (kale or spinach, beet, pumpkin seeds) to prevent anemia and fatigue.
- Consuming magnesium (pumpkin seeds, leafy greens) will help reduce cramps and stabilize mood in this phase of our cycle.
- Healthy fats (omega-3s) (like in chia seeds, hemp hearts, pumpkin seeds) have anti-inflammatory properties to alleviate menstrual cramps and discomfort.
- During and before your period try to include good quality vitamins, minerals, antioxidants, and fiber (e.g. beets, cherries, raspberries, strawberries, banana) in your diet to combat oxidative stress and inflammation, as well as provide hydration.
- Adequate protein (chia seeds, hemp hearts) is essential for tissue repair and overall energy maintenance.
How to make a menstrual phase smoothie
- Place the bananas, greens, milk, chia seeds, hemp hearts, and beet into the blender. Put the frozen fruit on the very top.
- Secure the lid and blend for 1-2 minutes until everything is thick and creamy. Pour into a large glass and drink. Enjoy regularly during your period for the best nutritional support.
Top tips
Sweetener: Raspberries are tart so you may want to add a natural sweetener. My favorite is honey, but maple syrup and stevia also are great!
Texture and seeds: The seeds will completely blend in if you have a high power blender. I found a Ninja does not fully blend the seeds whereas a Vitamix will.
Recommended for smoothies
For a thick smoothie, a good blender is key! I use my Vitamix blender daily and think it is the number one purchase for making healthy food in the kitchen!
Other cycle syncing recipes to try
Did you make this period smoothie? Would you take 5 seconds to give a star rating and review just below the recipe? That means a lot to me and helps the growth of Beside the Mountain blog.<3
Menstrual Phase Smoothie
Equipment
- 1 blender
Ingredients
- 2 fresh bananas
- 1 cup kale or spinach
- 2 cups milk (any kind of milk works)
- 1 teaspoon chia seeds
- 2 tablespoons hemp hearts
- 2- inch chunk raw fresh beetroot (about ¼ of a beet)
- 1 ½ cups frozen cherries, raspberries, and/or strawberries
Optional
- 1 tablespoon pumpkin seeds
- honey to sweeten
Instructions
- Place the bananas, greens, milk, chia seeds, hemp hearts, and beet into the blender. Put the frozen fruit on the very top. Secure the lid and blend for 1-2 minutes until everything is thick and creamy. Enjoy regularly during your period.
Notes
Nutrition
Danika Vanderpyl, C.H.N
I create snack recipes with healthy ingredients that are mostly already in your kitchen. I'm certified in Holistic Nutrition and I care about giving my kids real food. Let me share my nutrient-dense easy snacks with you.
Lindsey says
Delicious! I was looking for a smoothie to make since I started my period today and I also had orthodontic work done a couple days ago and have sore teeth, so eating anything that requires chewing was not going to happen. This smoothie was so yummy! I used a couple tbsp of native forest coconut milk plus water in place of nut milk and a handful of kale from my garden. Thank you for sharing! This is a keeper 💜💜
Danika Vanderpyl says
So glad to hear this was helpful Lindsey! It's a great smoothie to have on repeat over your whole period.