A Little Glass of Sunshine- The Orange Protein Smoothie

It’s Wellness Wednesday, and today I’m making one of my all-time morning favorites, the orange protein smoothie. It ‘s a great way to inject a little bit of a sunshine on a winter day, and is loaded with many of the nutrients we need in midlife/perimenopause/menopause. This one is very simple to make, and tastes amazing- it reminds me of a much healthier version of the Orange Julius drinks I loved as a kid! It was inspired by a recipe I found on the Blissful Basil, a great plant-based food blog that should be on your list if you are looking for creative and healthy plant-based recipes.

Here’s what you’ll need:

2 small naval or cara cara oranges peeled and cut
1/2 cup of non-dairy milk of your choice
1 small frozen banana
1 scoop vanilla protein powder
1 tablespoon ground flax seed
1 teaspoon maca powder
handful of ice

Throw it all into a high speed blender and blend until smooth (about a minute or so)

Here’s what you’ll get in terms of health benefits:

Oranges are high in Vitamin C. In fact, one orange contains about 80% of daily recommended intake. In addition to its importance for immune function, Vitamin C also plays a role in collagen production, and this is particularly helpful during menopause, when studies show that our skin loses 30% of its collagen within the first 5 years. Vitamin C can also help improve absorption of iron, which in turn can help fight the fatigue of the perimenopause/menopause years. It may also help to manage blood pressure and lower the risk of heart disease, important generally, but especially in menopause, when the risk factors for these issues tend to increase with the physiological changes taking place.
In addition to Vitamin C, oranges contain flavonoid antioxidants, which provide anti-inflammatory, anti-viral and anti-microbial benefits. They also contain potassium and folate, fiber, and smaller amounts of other vital nutrients, and are water-rich, providing about 1/2 cup of water in a medium orange. See my post on hydration to learn just how important it is to our overall functioning!
Bananas are loaded with potassium, which is an important mineral that helps to regulate heartbeat and ensure proper function of muscles and nerves. It may also help reduce blood pressure, which again, becomes an issue for some in the menopause years.
Flax seeds contain many important nutrients, and are high in Omega-3 fats, which have been linked to lower risk of heart disease and strokes. They are also rich in fiber, and are a good source of plant-based protein. Additionally, as a phytoestrogen, flax may help to ease some of the symptoms of menopause such as hot flashes.
Maca is a plant native to Peru, and contains many important vitamins and minerals, such as Vitamin C, Copper, Iron, Manganese and Vitamin B-6, among others. Some studies have shown that maca can help to alleviate some of the symptoms of menopause, including hot flashes and interrupted sleep.