I’ve always loved a smoothie or a smoothie bowl. They’re a great way to pack plenty of nutrients into one delicious meal. Recently, I’ve been tinkering with our normal lunchtime smoothie recipe to try and get it to work harder for us in terms of fighting the fatigue I’d been experiencing.

The blender we use is this Kenwood BLP41.A0CT Jug Blender and it makes mincemeat out of all and sundry. I will say that I prefer to put the milk in first then the fruit followed by the dry ingredients – I seem to get an even smoother smoothie when I pop them in that order.

I’m so happy with this recipe because I ended up with a delicious, creamy, satisfying, well-balanced, energy-boosting concoction. The combination of antioxidants, natural sugars, healthy fats, fibre, and essential nutrients from these ingredients seems to have helped me to combat both physical and mental fatigue. Because I’m at ‘that age’ where fatigue is a thing with all of the hormonal changes, I wanted to share this recipe with anyone who may find themselves in the same boat.

Here are the reasons I opted for the ingredients I did after a whole lotta research:

Frozen Blueberries

These delicious purpley-blue-ish berries are said to be rich in antioxidants, particularly anthocyanins, which help reduce oxidative stress in the body. This reduces the wear and tear on your cells and can help combat fatigue caused by cellular damage. They contain natural sugars for a quick energy boost without the sugar crash associated with processed sugars.

Frozen Banana

When frozen, bananas make smoothies particularly creamy. They’re high in potassium, which helps maintain proper muscle function and can prevent muscle fatigue and cramps. The natural sugars provide an instant energy boost.

Ground Flaxseed

Not only are they loaded with omega-3 fatty acids, which are essential for brain health, but in learning about all things peri-menopausal and menopausal, flaxseeds came up time and time again. You see, flaxseeds contain these nifty things called lignans, which are a type of phytoestrogen. Phytoestrogens are plant compounds that can mimic the activity of estrogen in the body. During perimenopause and menopause, estrogen levels decline, leading to various symptoms. Phytoestrogens may help balance hormonal fluctuations and reduce symptoms like hot flashes, mood swings, and night sweats. They can bind to estrogen receptors and provide a mild estrogenic effect when needed.

In addition, they’re a great source of fibre, promoting steady energy release and preventing energy spikes and crashes.

I always use organic ground flaxseeds (I get mine from BULK – use my name, Jayne Hardy at checkout to receive 45% off your order) because they are easier for your body to digest and absorb compared to whole flaxseeds. When flaxseeds are ground, their outer shell is broken down, allowing your digestive system to access the valuable nutrients inside, such as the omega-3 fatty acids and lignans.

Ground Almond

My favourite nuts are almonds. They remind me of the congress tarts we’d sell in the bakery I worked in as a teenager. The smell of almonds always evokes memories of that time. I include almonds in my smoothie because I love the taste but also because almonds are an excellent source of healthy fats, protein, and fibre, helping to provide sustained energy throughout the day. They contain magnesium, which supports muscle function and can reduce physical fatigue. For those of us heading into or in the middle of peri-menopause and menopause, magnesium can help regulate our hormones and assist in getting a good night’s sleep.

Chia Seeds

Just like flax seeds do, chia seeds also contain lignans. They’re a rich source of magnesium as well as omega-3 – some reports say that their omega-3 levels are 5 times those found in salmon. Whilst being amazing for brain health, omega-3 also helps reduce inflammation and boost immunity. Powerful little things!

Chia seeds are also high in fibre, which helps regulate blood sugar levels. This prevents energy crashes that often follow a spike in blood sugar. I purchase ours from BULK.

The Fatigue-Fighting Blueberry Smoothie

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Total Time 5 minutes mins

Servings 1 Person

Equipment

• Blender

Ingredients

  

• 150 grams Frozen Blueberries
• 0.5 Frozen Banana
• 1 tbsp Ground Flaxseed
• 1 tbsp Chia Seeds
• 1 tbsp Ground Almond
• 250 ml Unsweetened Almond or Oat Milk

Instructions

 

• Combine all of the ingredients into the blender and blitz until smooth.

  Note: I prefer to pop in the wet ingredients first, then the dry. It seems to blend better that way.
• Pour into a glass (or bowl if you're smoothie-bowlin') and enjoy the extra pep in your step.