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Anti-Inflammatory Turmeric & Pineapple Smoothie To Soothe and Satisfy


Our recipes can be enjoyed by anyone but most especially women in pre-, peri- and post-menopause.

That’s why they contain PPFF or Protein, Phytoestrogens, (healthy) Fat and Fibre.

They’re also anti-inflammatory and based on the Mediterranean Diet.


As a result of PPFF, your body works more efficiently. 

PPFF helps to keep your blood sugar balanced and your hunger hormone satisfied. It also ensures your body is packed with nutrients and is helpful for weight management.

Furthermore, phytoestrogens can weakly mimic your body’s natural estrogen supplementing depleted estrogen receptors.

There’s also compelling evidence that a plant-based diet  can minimise menopausal symptoms.

Indeed, the European Menopause and Andropause Society released a position statement supporting the evidence of the Mediterranean Diet and menopausal health.

What’s more, anti-inflammatory recipes are a great choice for women experiencing menopausal symptoms such as inflammation and joint pain. Not to mention cystitis or other inflammatory conditions.

By all means, download a copy of our FREE Phytoestrogen Food List here. 😊

Anti-Inflammatory Turmeric & Pineapple Smoothie

This smoothie contains protein and good fats from almond milk and chia seeds. As well as that it packs a heavy nutrient punch from leafy spinach. In addition, turmeric and black pepper help with inflammation. (Although much more scientific data is needed to confirm this.)

Note: Black pepper helps curcumin (the anti-inflammatory ingredient in turmeric) to activate.

Finally, while pineapple is high in fructose sugar it also contains bromelain enzymes, which have been shown to reduce inflammation and improve digestion. (And relieve constipation!)

Serves 2


  • 1 ¼ cups (300ml) almond milk, unsweetened
  • 2 cups (60g) spinach, packed
  • ¼ tsp ground turmeric
  • 1 pinch of black pepper
  • 1 tbsp chia seeds
  • 1 ½ cups (250g) pineapple, chopped


  1. Place all the ingredients into a blender and blend until smooth.
  2. Divide the smoothie between two glasses and serve immediately.

Nutritional Information:

  • Gluten-Free
  • Dairy-Free
  • Meal Prep

Approximate nutritional value per serve:

  • Kcal 121
  • Fats(g) 4
  • Carbs (g) 21
  • Protein (g) 3
  • Fibre (g) 5



As we noted above, inflammation can be a contributor to many of the symptoms experienced during menopause such as aches and pains. Luckily, the EstroG-100™ we use in 40+ and 55+ has been clinically shown to help ease joint pain. Learn more.

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This is the time when menstruation is well and truly over, the ovaries have stopped producing high levels of sex hormones and for many ladies, perimenopause symptoms subside.

Estrogen has protective qualities and the diminished levels mean organs such as your brain, heart and bones become more vulnerable. It’s also a key lubricant so your lips may become drier, your joints less supple and your vagina might be drier. In addition, your thyroid, digestion, insulin, cortisol and weight may alter.

At this juncture, a woman might experience an increase in the signs of reduced estrogen but she should have a decrease of perimenopause symptoms. That said, some women will experience symptoms like hot flushes for years or even the rest of their lives.


Peri = ‘near’

Most females begin to experience the symptoms of perimenopause in their mid-forties. Your progesterone levels decline from your mid-30s but it’s generally from around 40 that the rest of your sex hormones begin to follow suit. 

Perimenopause is a different experience for every woman and some women may barely notice it. The first indicators are usually changes to the monthly cycle. This means that for some ladies, this can be accompanied by things like sore breasts, mood swings, weight gain around the belly, and fatigue as time goes on.

For those with symptoms it can be a challenging time physically, mentally and emotionally.

Importantly, perimenopause lasts – on average – four to 10 years. The transition is usually a gradual process and many women enter perimenopause without realising.