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🌟 A Smoothie Every Woman Over 35 Needs in Her Life! 🌟

Ladies, let’s talk about the smoothie that ticks all the boxes for active women juggling life, fitness, and hormonal changes! Whether you’re running, strength training, or just powering through your day, this blend is here to have your back. đź’Ş

Why It’s Amazing:

💖 Hormone Support: Thanks to phytoestrogens from tofu and healthy fats from  almonds, this smoothie helps keep your hormones happy (hello, balance!)—super important as we navigate perimenopause and beyond.

⚡️ Energy & Endurance: Re -fuel your runs or workouts with natural carbs from the banana, berries, and beet. You could add some oats and other toppings to boost the energy replacement.

🔄 Recovery & Muscle Repair: The protein from the tofu and almonds helps your muscles recover and rebuild after training.

🔥 Anti-Inflammatory Goodness: Ginger, berries, and almonds fight inflammation, easing soreness and helping you bounce back quicker.

đź’§ Hydration & Electrolytes: Coconut water and the banana replace lost electrolytes, so no more post-workout cramps or fatigue.

🦴 Bone & Joint Health: Potassium, magnesium, and vitamin E support strong bones and healthy joints—because strong women need strong foundations!

Bonus?

It’s quick, easy, and you can customise this to suit your taste. Plus, the fibre and healthy fats keep your blood sugar steady, giving you long-lasting energy without the crash.

Ingredients:

  • Organic Tofu – 100g (I buy it from the fridge section in Sainsbury’s)
  • Cooked beet: ~100g (medium-sized cooked beet, peeled and quartered) I buy pre cooked beets. You could add less if you don’t love the beet taste.
  • Frozen mixed berries: ~150g (1 cup) I use a strawberry, raspberry and blackberry mix.
  • Small frozen banana: ~100g (about one small banana) a frozen banana blends better make it more creamy.
  • 10g almonds
  • Coconut water: ~240g (1 cup)
  • Fresh ginger (1-inch knob): ~5-10g (adjust based on personal taste)

Serves 2

👉 Recipe: Blend up cooked beet, frozen mixed berries, a banana, coconut water, fresh ginger, peanut butter, and 5 almonds. That’s it!

To make this a more filling smoothie you could add oats and toppings of choice.

Per Serving

  • Calories: 300 kcal
  • Protein: 12g
  • Carbohydrates: 41g
    • Fibre: 8g
    • Sugar: 23g (natural sugars from fruits and coconut water)
  • Fat: 9g
    • Saturated Fat: 1g
  • Potassium: ~800mg (31% of recommended daily intake for women RDI)
  • Calcium: ~120mg (12% of RDI)
  • Magnesium: ~60mg (22% of RDI)
  • Iron: ~2.5mg (19% of RDI)
  • Vitamin C: ~40mg (55% of RDI)
  • Vitamin E: ~2mg (15% of RDI)
  • Folate: ~140mcg
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