Chocolate, Avocado & Blueberry Hormone Balancing Smoothie For Luteal Phase Support

Magnesium-rich cacao, creamy avocado, and sweet blueberries pair up in this hormone balancing smoothie for luteal phase support! Indulge your favorite flavors and fight PMS all at the same time!

Welcome to our third installment of hormone balancing smoothies for the female cycle!

We’ve made it to the second phase — the luteal phase. This phase is perhaps one of the most complex, baffling, and frustrating phases for women.

After the blissful follicular phase and ovulation, where energy soared and confidence was high, we suddenly start to dip.

Many women can experience feeling out of control or uncoordinated during this phase. Others may feel anxious, sad or depressed, and irritable.

Some may struggle with insomnia or concentration. (Source)

Brain chemicals and hormones both play a role in making this stage of the cycle very difficult for some, and annoying for others. Many women find they turn inward during this time, while others hardly notice a change.

When everything functions as it should during the luteal phase, progesterone is higher and estrogen starts to dip. But often, due to diet and lifestyle, some women experience hormonal imbalance.

Thankfully, there are ways we can help balance things out — like mitigating stress and eating blood sugar-stabilizing and nutrient-dense foods.

You didn’t think I’d skip out on the chocolate during PMS, did you? This delicious and satisfying chocolate, avocado and blueberry smoothie is just the ticket for luteal phase support!

What is the luteal phase?

The luteal phase begins with ovulation when the egg starts to travel up the Fallopian tube. The phase ends once menstruation begins.

It can last anywhere from 12 to 14 days, but can sometimes be longer or shorter. During the luteal phase, progesterone peaks and then drops if the egg is not fertilized.

Best Foods To Eat During The Luteal Phase

As progesterone rises, so do PMS symptoms such as anxiety, irritability, brain fog, tiredness, and also appetite.

If you find yourself reaching for more snacks than usual or eating way more during a meal than you normally do, this is not a coincidence. It’s not you, it’s your hormones!

The key to keeping hormones in balance is to keep blood sugar steady. Here are some of the best foods to help:

• Protein-rich foods such as grass-fed meats and wild-caught seafood
• Beans such as navy, black, red or chickpeas (preferably soaked or sprouted)
• Cacao and dark chocolate
• Berries such as blueberries, raspberries, cherries, blackberries
• Slow-burning carbs such as sweet potatoes, oats, brown rice, and quinoa
• Nuts and seeds, especially sunflower and sesame seeds, which are high in magnesium
• Green leafy vegetables like kale, Swiss chard, and spinach (preferably steamed and drained)

And of course, because I like to make my life easier, I take some of these amazing foods and make an easy smoothie, which will provide an ample dose of nutrients.

This Hormone Balancing Smoothie For Luteal Phase Support is…

• nutrient-dense
• hormone-balancing
• Paleo approved
• easy to make
• low in sugar
• dairy-free
• rich and chocolate-y!

Let’s talk about the good stuff that goes into this smoothie. You can change things up as you need, to accommodate your lifestyle.

Hormone Balancing Smoothie Benefits, Substitutions & More!

#1 — Cacao

100% raw cacao is rich in antioxidants, polyphenols, magnesium, iron, and zinc.

Magnesium, in particular, plays a role in properly metabolizing estrogen, which is particularly important, especially for those who are looking to conceive. This powerful mineral helps to reduce stress levels, irritability, anxiety levels and improves sleep.

During this phase especially, go for the cacao!

#2 — Maca

Maca is a permanent staple in my smoothies and has been part of all of our hormone balancing smoothies thus far. It is considered a superfood because it supports the endocrine system in doing its proper job.

I’m particularly interested in Maca because of its ability to help support proper hormone balance during PMS, in peri-menopause as well as menopause.

It also helps to support energy levels, is said to improve memory, as well as sleep. Learn more about maca here.

#3 — Sesame Seeds

Sesame seeds are a key component in seed cycling, helping to balance estrogen and progesterone during the luteal phase.

Rich in magnesium, calcium, iron, manganese, and copper, these little seeds pack a good deal of power when it comes to nutrition. And as mentioned earlier, magnesium and manganese are a great nutrient for balancing hormones and supporting proper magnesium levels in the body.

Thanks to their high lignan content, sesame seeds also help to block excess estrogen during the luteal phase (source). Learn more about seed cycling to support the female cycle here!

*Be sure to grind the sesame seeds first as they will be better absorbed.

#4 — Blueberries

While not mandatory, I really like adding blueberries to this smoothie because they work particularly well with the cacao and maca. They’re also antioxidant-rich and add a little sweetness to the smoothie without introducing an excessive amount of sugar.

If you don’t have blueberries, you can substitute with any other berry you would like.

#5 — Avocado

This is probably one of my all-time foods and in this smoothie, it gives us richness and texture. It adds a nice creaminess while providing a great deal of nutrition and a good amount of healthy fat.

It also keeps the smoothie low in sugar, which has additional benefits for balancing sugar and hormone levels.

If avocados are not your thing and you want some extra sweetness, feel free to substitute with 1/2 of frozen banana. Alternatively, you could use avocado and banana, making it extra creamy, especially if you’re making a smoothie bowl out of it.

#6 — Almond Milk

Almond milk is my usual go-to, but if you prefer a different kind of milk, feel free to substitute with raw milk, cashew milk, walnut milk, or even coconut milk.

Here’s how to make your own raw nut milk!

I like flavoring it with vanilla, so adding 1/2 teaspoon of homemade vanilla extract to the smoothie will give it a little extra flavor.

Looking for more hormone-balancing recipes?

• Cherry, Flax & Maca Hormone Balancing Smoothie (For Follicular Phase)
• Mixed Berry Hormone Balancing Smoothie For Ovulation Support
• Mango, Turmeric, & Ginger Hormone Balancing Smoothie For Menstruation
• Hormone-Balancing Bliss Balls For Seed Cycling
• Dairy-Free Hormone-Balancing Chocolate Malt {with maca & collagen!}
• No-Bake Herbal Adaptogen Energy Balls
• Top 5 Essential Oils For Women (for hormone balance, PMS, menopause, & in the bedroom!)
• Superfood Smoothie Recipe …From A Homemade Mix!

How do you support hormone balance throughout the female cycle? Will you try this hormone balancing smoothie for the luteal phase?