Smoothies for your phases

Follicular Phase Berry-Green Smoothie

Bright and fresh, with iron-rich greens, vitamin C to boost absorption, and flax + pumpkin seeds for the first half of your cycle.

Ingredients

• 1 cups frozen mixed berries

• 1 cups baby spinach, packed

• 1 tablespoons ground flaxseed

• 1 tablespoons raw pumpkin seeds

• 1 frozen banana

• 1 orange, peeled and segmented

• 1 cups plain kefir or milk of choice

• 1 teaspoons honey (optional)

Steps

1. Layer the base: Pour 1 cups plain kefir or milk of choice into the blender, then add 1 orange, peeled and segmented, 1 cups baby spinach, packed, 1 tablespoons ground flaxseed, and 1 tablespoons raw pumpkin seeds.

2. Add the fruit: Add 1 cups frozen mixed berries and 1 frozen banana on top — putting the frozen fruit in last helps everything blend evenly.

3. Blend: Blend on high until completely smooth, adding a splash of water to loosen if it's too thick.

4. Sweeten and serve: Taste and stir in 1 teaspoons honey (optional) if you'd like it sweeter, then pour into a glass and enjoy cold.

Note: The orange and berries (vitamin C) help your body absorb the non-heme iron from the spinach — a useful pairing if you've just finished your period. Swap kefir for any milk if you prefer.

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Luteal Phase Cacao-Banana Smoothie

Cozy and satisfying, with magnesium-rich cacao, B6 from banana, fiber-packed dates, and sunflower + sesame seeds for the second half of your cycle.

Ingredients

• 1 frozen banana

• 1 tablespoons unsweetened cacao powder

• 1 tablespoons raw sunflower seeds

• 1 teaspoons tahini

• 1 tablespoons almond butter

• 2 Medjool dates, pitted

• 0.3 cups plain Greek yogurt

• 1 cups milk of choice

• 0.5 teaspoons ground cinnamon

Steps

1. Soften the dates: If your 2 Medjool dates, pitted aren't soft, soak them in warm water until plump, then drain. Skip this if they're already soft.

2. Combine: Add 1 cups milk of choice, 0.3 cups plain Greek yogurt, 2 Medjool dates, pitted, 1 teaspoons tahini, 1 tablespoons almond butter, 1 tablespoons unsweetened cacao powder, and 0.5 teaspoons ground cinnamon to the blender.

3. Add the banana: Add 1 frozen banana and 1 tablespoons raw sunflower seeds last so the frozen banana sits near the blade.

4. Blend and serve: Blend on high until thick and creamy. Pour into a glass and dust with extra cinnamon if you like.

Notes: The dates and nut butter keep blood sugar steadier, which helps with the sweet cravings this phase is known for. Cacao and sunflower seeds add magnesium and vitamin E, often pointed to for PMS support.