Quick Blueberry Lemon Smoothie with Ricotta Cheese (no banana)

This quick Blueberry Lemon Smoothie with Ricotta Cheese makes a great start to the day with protein, fibre, and flavour. Simply blend frozen blueberries, thick ricotta cheese, plant-based milk, lemon juice and zest together for under one minute. This smoothie is naturally sweetened, creamy, and full of the nutrients women in midlife need to balance blood sugar, stabilize mood, fuel brain, muscle and bones.

Ingredients you will need

• Frozen blueberries -you can also use fresh blueberries, but add ice cubes to the blender to chill it
• Lemon -use fresh lemon juice plus the zest
• Milk -use any unsweetened plant-based milk, or use dairy for extra protein (nutrition facts in this recipe are calculated using whole milk)
• Ricotta cheese -use 4% M.F. or higher as the fat content increases satiety and stimulates GLP-1 production

Optional additions:

• Fresh mint leaves
• Soy milk for phytoestrogens in perimenopause and menopause
• Vanilla extract
• Ground flax seeds or chia seeds
• A dash of cinnamon for blood sugar regulation and flavour
• A scoop of protein powder or hydrolyzed collagen peptides

Other variations to try: Blueberry Chia Smoothie, Strawberry Cheesecake Smoothie, Chocolate Protein Smoothie (no powder)

Benefits of this smoothie recipe for women over 45

Skin benefits

• Rich in anthocyanins that protect collagen and help to slow the visible signs of aging
• Antioxidant-rich lemon and blueberries supports skin elasticity by fighting oxidative stress that can be caused by hormonal shifts and environmental toxins
• The amino acids in the ricotta cheese are needed for collagen and elastin production

Bone benefits

• Polyphenols in blueberries might help to reduce inflammation
• Calcium, phosphorus, and fats in ricotta cheese support bone density and vitamin absorption
• Vitamin A in whole milk (if using) support bone remodelling
• Vitamin D in whole milk (if using) supports bone health in menopause

Muscle benefits

• Protein from ricotta cheese helps to preserve lean muscle
• Antioxidants from lemon and blueberries help to protect muscle tissue from age-related or weight loss

Weight loss benefits

• Low glycemic, high fibre, protein-rich ingredients help stabilize blood sugar and satiety
• No added sugar and naturally sweetened with berries
• Can support GLP-1 production through high protein, satiety signalling through leucine content, slow digestion through fibre, and appetite regulation through blood sugar stability