Delicious Smoothie Recipes to Help You Balance Your Hormones

If you’ve been riding the wild hormonal rollercoaster of perimenopause- with a little PCOS, MTHFR snips, or insulin resistance on the side - you’re not alone. But before you reach for another coffee or processed snack, let’s pivot to something that actually helps.

These smoothies aren’t just pretty - they’re smart. They’re packed with nutrients that support methylation, balance blood sugar, reduce inflammation, and give your hormones the love they deserve.

1. Zen Green Smoothie (MTHFR + Insulin Resistance Friendly)

Ingredients:

• 1 cup baby spinach

• 1/2 avocado

• 1/4 small green apple (or sub with 2 tbsp frozen cauliflower rice to lower sugar further)

• 1/2 cucumber

• 2 scoops chocolate protein powder

• 1 tbsp ground chia seeds

• 1/2 cup unsweetened macadamia milk or almond milk (no gums or fillers)

• Juice of 1/2 lemon

• Small knob of fresh ginger

• Handful of ice

Instructions:

1. Add everything to your blender.

2. Blend until silky smooth.

3. Add a splash more milk if needed to reach your preferred texture.

Why It Works:
Spinach gives a methylation boost with folate (not folic acid- important for MTHFR). Avocado provides fiber and healthy fats that help stabilize blood sugar. Chia seeds and ginger reduce inflammation, and lemon supports your liver (your detox queen). Keep that green glow on!

2. Berry Balanced Smoothie (PCOS + Estrogen Detox Support)

Ingredients:

• 1/2 cup frozen wild blueberries

• 1/4 cup raspberries

• 1 tbsp ground flaxseed

• 1 scoop collagen peptides or plant-based protein powder (no sweeteners or gums)

• 1 tbsp MCT oil or coconut cream

• 1/2 cup unsweetened coconut water or filtered water

• Optional: 1/4 zucchini (adds fiber and creaminess without sugar)

• Handful of ice

Instructions:

1. Blend all ingredients until creamy.

2. Taste and tweak (but skip the syrup—let the berries shine).

Why It Works:
Flaxseeds help detox excess estrogen (a must for both PCOS and perimenopause). Wild berries are loaded with antioxidants and are low glycemic. Adding protein and MCT oil helps slow glucose spikes - key for both insulin resistance and steady energy.

3. Tropical Hormone Rescue Smoothie (Low Sugar + Inflammation Support)

Ingredients:

• 1/4 cup frozen pineapple (optional or skip if very insulin sensitive)

• 1/4 small green banana or 1/4 avocado (for creaminess)

• 1 scoop protein powder (20+ grams, clean label)

• 1 tbsp hemp seeds

• 1/2 cup full-fat coconut milk (no gums)

• 1/2 tsp cinnamon

• 1/2 tsp turmeric + pinch black pepper

• Ice as needed

Instructions:

1. Blend it all up until lush and creamy.

2. Optional: Add 1 tbsp psyllium husk for added gut and blood sugar support.

Why It Works:
Coconut milk and hemp seeds deliver hormone-supportive fats. Turmeric reduces inflammation, cinnamon improves insulin sensitivity, and black pepper helps your body absorb it all. This smoothie is like a hug for your hormones.

Final Thoughts

You’re not just sipping on a smoothie - you’re building resilience, balancing your hormones, and rewriting the rules for midlife wellness.

Each of these recipes:

• Respects your blood sugar

• Supports your liver and methylation

• Nourishes your gut and hormones

If your looking for more inspirational recipes to balance hormones, I highly recommend this book by Eat Like a Girl Dr Mindy Pelz: