Luteal Phase Smoothie

A brownish pink smoothie in a glass with tahini on top with raspberries.

A cycle syncing recipe to support female hormones in the luteal phase. This delicious chocolate berry smoothie is filled with nutrient-dense ingredients that will make you come back for more.

Prep Time5

Total Time5

Servings: medium smoothies

Author: Danika Vanderpyl

Equipment

1 blender

Ingredients

2 bananas
1 cup spinach or greens
1 cup any milk I use unsweetened almond
¼ cup rolled oats
2 tablespoons cocoa powder
2 tablespoons tahini sesame seed butter or nut butter
1 tablespoon sunflower seeds
2 dates or 1 teaspoon honey
1 cup frozen berries strawberries, or raspberries (more for in the glass)

Instructions

Place the bananas, greens, cocoa powder, tahini, sunflower seeds, rolled oats, milk, honey into the blender. Put the frozen berries on the very top.
Secure the lid and blend for 1-2 minutes until everything is thick and creamy. Pour into a glass and enjoy!
Optional for red fruit jam on the side of the glass (like in the photos): To do this, I usually use a handful of frozen raspberries (or use fresh raspberries) - I let them thaw for a few minutes, then I mash them with a fork. I kinda swipe them on the side of the cup and hold the cup sideways as I pour the smoothie in!

Notes

For step-by-step photos, ingredient notes, scroll up into the blog post.

Optional add-in - Maca powder: Adding 1-2 tablespoons of ground maca can help alleviate PMS symptoms like mood swings and fatigue, and boost energy levels.

For a very thick smoothie use frozen bananas and a high-power blender.

If you do not have a high-power blender the sunflower seeds and rolled oats may not fully blend. I recommend blending or grinding them first and adding them.

In the follicular phase make this pumpkin seed smoothie.

During your menstrual cycle make this smoothie.

Nutrition