Spinach & Berry Power Smoothie

A creamy, nutrient-dense breakfast to support energy, hormones, and mood

Kick off your morning with a smoothie that’s vibrant, creamy, and full of plant power. With antioxidant-rich berries, iron- and magnesium-packed spinach, and protein from Greek yogurt, this smoothie helps steady blood sugar, support mood, and keep energy stable — all very helpful during perimenopause and menopause.

Sound good? Let’s make it.

Ingredients (Serves ~2)

• 1 cup fresh spinach (or ½ cup frozen)
• ½ cup mixed berries (blueberries, strawberries, raspberries)
• ½ frozen banana
• 1 cup almond milk
• ½ cup Greek yogurt (plain, full-fat or low-fat, depending on preference)
• 1 tbsp chia seeds
• 1 tbsp ground flaxseed
• 1 tbsp nut butter (almond or peanut)
• 1 tsp honey (optional)
• Ice cubes (optional)

Instructions (3 easy steps)

1. Prep the base — Add spinach and almond milk to the blender first and pulse for a few seconds so the greens fully incorporate.
2. Add the rest — Add berries, banana, Greek yogurt, chia, flaxseed, nut butter, and honey (if using). Blend on high for 30–60 seconds until smooth.
3. Adjust & serve — If too thick, add splash of almond milk. Pour into glasses, top with extra chia or berries, and enjoy immediately.

  Tip: freeze berries or banana slices ahead for a creamier texture and a cold smoothie without extra ice.

Why this smoothie works for perimenopause & menopause

• Stable energy: Complex protein + fibre keep blood sugar steady so you avoid afternoon crashes.
• Hormone-friendly fats: Flaxseed and nut butter provide omega-3s and healthy fats that support hormone production and inflammation control.
• Mineral support: Spinach supplies iron and magnesium — useful for fatigue, sleep issues, and muscle tension.
• Phytoestrogens: Flax contains lignans (plant estrogens) that may gently support estrogen balance.
• Gut and skin support: Greek yogurt adds probiotics for gut health; berries supply vitamin C for collagen and skin resilience.

Curious about the quality and sourcing of botanical ingredients like the ones Umri uses? See our ingredient philosophy on the Umri ingredients page. (Link embedded for your readers.)
— Example: the ingredient list and science are explained naturally inside Umri’s ingredient guide here.

Quick Nutrition Snapshot (approx. per serving)

*Use fortified almond milk for added calcium & vitamin D to support bone health in menopause.

Tips & Variations

• Higher protein: Swap Greek yogurt for higher-protein skyr or add a scoop of unflavoured protein powder.
• Lower sugar: Use unsweetened almond milk and skip the honey; add extra greens instead.
• Make it vegan: Replace Greek yogurt with plant-based yogurt and use flax + chia for protein/fat.
• Seasonal twist: Add ½ cup of mango in summer or ¼ cup of pomegranate arils in winter for seasonal nutrients.
• Pre-mix for mornings: Combine dry seeds and ground flax in a jar; in the morning, add fresh items and blend.

Science-backed note

Plant-based omega-3s and fibre-rich foods play a role in heart and brain health — important considerations during menopause. For readers who want a simple science primer, Harvard Health provides a helpful overview of omega-3 benefits. (Linking to a reliable external resource in-line helps credibility.)
Reference: Harvard Health

Frequently Asked Questions

Q1: Can I pair this smoothie with an Umri drink?
Yes — many women enjoy a morning smoothie alongside a chilled Umri for added adaptogenic support. For example, Passionfruit & Peach pairs nicely with berries and helps support calm energy throughout the morning.

Q2: Will the smoothie interfere with fasting?
Yes — this smoothie contains calories, protein and fats, so it will break a fasting window. If you’re practicing time-restricted eating, use it inside your eating window.

Q3: How often can I drink this smoothie?
Daily is fine as part of a balanced diet. Rotate with other breakfasts to ensure a variety of nutrients across the week.

Q4: Is this safe to drink if I’m on medication or have health conditions?
Generally yes, but flax and certain herbs can interact with medications. If you take blood thinners, thyroid medicines, or hormone therapies, check with your healthcare provider before adding high quantities of flax or introducing concentrated herbal formulas.

Q5: What’s the best Umri blend to complement this smoothie?
Pineapple & Jasmine works well for mood and digestion; Passionfruit & Peach supports stress and steady energy. Try both and see which one your body prefers.