recipe Glow & Flow Smoothie

Fuel your heart, hormones, and healing with this powerhouse blend of protein, fiber, and omega-3s.

This deliciously creamy smoothie is especially beneficial for women navigating menopause — supporting heart health, blood sugar balance, and reducing inflammation with every revitalizing sip.

🌿 Ingredients

• 2 scoops 100% Whey Protein (like @LifeTimeFitness or your preferred brand)
• ½ cup frozen dark cherries (for antioxidants & natural sweetness)
• ½ avocado (creamy texture + healthy fats & fiber)
• 1 tbsp flaxseed (hello, omega-3s!)
• 1 tbsp hemp hearts (plant protein & healthy fats)
• 5g creatine (support for muscles & brain)
• ½ cup unsweetened almond milk
• 1 cup fresh spinach — or grab some locally grown Kale for an earthy nutrient boost

🥣 Instructions

1. Add all ingredients into a high-speed blender.
2. Blend on high until smooth and creamy.
3. Pour into your favorite glass and enjoy immediately!

💪 Macros (approx.)

• Calories: ~500
• Protein: 48g
• Net Carbs: 17g
• Fat: 25g
• Fiber: 10g

Let each sip remind you that nourishing your body is a beautiful act of self-care — especially during the changing seasons of womanhood.

Special thanks to Erin Utz, RDN, a dedicated Kakadoodle customer and Dietitian Nutritionist, for this hormone-loving recipe!
Follow her on social @ErinUtz_RD for more tips on feeling your best naturally.