Your Go To Beetroot Smoothie for Menstruation

Dairy-Free Vegan Beetroot Smoothie Recipe for Menstrual Health

Menstruation is a natural process where the body sheds the lining of the uterus, resulting in the flow of blood through the vagina. This phase typically lasts 3-7 days and involves the loss of around 30-80 ml of blood. Along with blood, essential nutrients like iron, magnesium, and zinc are also depleted. Iron loss can contribute to fatigue and weakness, while the drop in magnesium and zinc can affect mood, cause cramps, and trigger headaches. It is important to ensuring a diet rich in these vitamins and minerals during menstruation in order to replenish these stores and support your well-being!

During this time, I love to lean on superfoods like beetroots, as they are rich in iron and antioxidants, making it a perfect ingredient for a smoothie that supports women’s health during menstruation. The smoothie below is packed with anti-inflammatory ingredients to help ease cramps, reduce bloating, and boost energy levels. I love to make this when I am bleeding, as I intuitively feel drawn to beetroot and all red foods during this time.

Here’s how to make this nourishing drink.

Ingredients:

• 1 small raw beetroot (peeled and chopped) or ½ cup cooked beetroot
• 1 cup unsweetened dairy-free milk (almond, coconut, or oat milk)
• 1 frozen banana (for creaminess and natural sweetness)
• ½ cup frozen berries (blueberries or raspberries work well)
• 1 tablespoon ground flaxseed (rich in omega-3s and helps regulate hormones)
• 1 teaspoon ground turmeric (anti-inflammatory properties)
• 1 teaspoon fresh ginger or ½ teaspoon ground ginger (soothes menstrual cramps)
• 1 teaspoon chia seeds (adds fiber and omega-3s)
• 1 tablespoon almond butter or sunflower seed butter (for healthy fats and protein)
• Optional: 1 teaspoon maple syrup or another natural sweetener, if needed

Instructions:

1. Prepare the Ingredients:
   • Peel and chop the beetroot if using raw. If you prefer a milder beet taste, use cooked beetroot instead.
2. Blend Everything Together:
   • Add all the ingredients into a high-speed blender: beetroot, dairy-free milk, banana, berries, flaxseed, turmeric, ginger, chia seeds, and nut butter.
3. Blend Until Smooth:
   • Blend on high until you get a creamy, vibrant pink smoothie. If the smoothie is too thick, add a bit more dairy-free milk until you reach your desired consistency.
4. Taste and Adjust:
   • Taste the smoothie and adjust sweetness if needed. You can add a teaspoon of maple syrup or another sweetener if desired.
5. Serve:
   • Pour the smoothie into a glass. For an extra boost, sprinkle some chia seeds or flaxseeds on top.
6. Enjoy:
   • Sip and savor this nutrient-packed smoothie that’s perfect for supporting menstrual health!

Benefits of Key Ingredients:

• Beetroot: Rich in iron and folate, which can help combat fatigue during menstruation.
• Berries: Loaded with antioxidants and vitamin C, which help reduce inflammation and support immune health.
• Turmeric and Ginger: Both have powerful anti-inflammatory properties that can soothe menstrual cramps and reduce bloating.
• Flaxseeds and Chia Seeds: Provide omega-3 fatty acids and fiber that help balance hormones and improve digestion.

This beetroot smoothie is not only delicious but also works harmoniously with your body to support menstrual health naturally!