Sip and Paint Smoothie Edition: Healthy Recipes and 7-Day Meal Plan for Menopause Wellness

🌿 Navigating menopause can feel overwhelming — especially when energy dips, sleep shifts, and food cravings change. That’s why we’ve created a free 7-Day Menopause-Support Meal Plan which includes home art activities. The meal plans are designed to be practical, nourishing, gluten-free, dairy-free and budget-aware for UK households. Each day includes calories, a full macro breakdown (protein, carbohydrates and fats), storage tips, batch-cook guidance, and a once-daily smoothie designed to replace a sugary drink — not your meals. You’ll also receive a printable shopping checklist so you can shop once and stay organised all week. Download instantly and start supporting your body with steady energy, balanced nutrition and realistic meals that work in everyday life. The Sip and Paint Smoothie Edition programme is hosted by Black Art Hub CIC and funded by MVA, combining creativity and wellness in a supportive community setting.

Sip & Paint Smoothie Booklets - Issue 01 - MM TBAH 17022026 (1).pdf

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Why Smoothies Are Ideal for Menopause Wellness

Smoothies are easy to prepare, customisable, and nutrient-dense. For those experiencing menopause, smoothies can:

• Provide essential vitamins and minerals like calcium, magnesium, and vitamin D to support bone health.

• Include phytoestrogens from plant-based ingredients that may help balance hormones.

• Offer antioxidants to reduce inflammation and oxidative stress.

• Help maintain hydration and support digestion with fibre-rich fruits and vegetables.

  
  

By blending whole foods, you get a quick, convenient meal or snack that supports energy levels and mood stability.

Key Ingredients to Include in Menopause Smoothies

Certain ingredients stand out for their benefits during menopause. Here are some to keep on hand:

• Flaxseeds: Rich in lignans, a type of phytoestrogen, and omega-3 fatty acids.

• Spinach and Kale: High in calcium, magnesium, and antioxidants.

• Berries: Packed with vitamin C and antioxidants to fight inflammation.

• Greek Yoghurt or Plant-Based Yoghurt: Provides protein and probiotics for gut health.

• Almond Butter: Adds healthy fats and vitamin E.

• Turmeric: Contains curcumin, which may reduce inflammation.

• Bananas: A great source of potassium and natural sweetness.

• Chia Seeds: High in fibre and omega-3s.

  
  

Including a variety of these ingredients can help address common menopause symptoms like bone loss, mood swings, and digestive issues.

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Three Smoothie Recipes to Try This Week

Berry Flax Smoothie

• 1 cup mixed berries (blueberries, strawberries, raspberries)

• 1 tablespoon ground flaxseeds

• 1 cup spinach

• 1 cup unsweetened almond milk

• 1/2 banana

• 1 tablespoon almond butter

Blend all ingredients until smooth. This smoothie supports hormone balance and provides antioxidants.

Golden Turmeric Mango Smoothie

• 1 cup frozen mango chunks

• 1/2 teaspoon turmeric powder

• 1 cup Greek yogurt or plant-based yogurt

• 1 tablespoon chia seeds

• 1 cup coconut water

• A pinch of black pepper (to enhance turmeric absorption), then Blend until creamy.

This smoothie helps inflammation and digestion.

Green Protein Power Smoothie

• 1 cup kale or spinach

• 1/2 avocado

• 1 scoop plant-based protein powder (optional)

• 1 tablespoon pumpkin seeds

• 1 cup oat milk

• 1/2 cup pineapple chunks

Blend until smooth. This smoothie is rich in protein, healthy fats, and vitamins for sustained energy.

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Shopping list (average UK prices)

These are the pack prices.

You will have leftovers for extra smoothies.

• Frozen mixed berries 500g – £3.75

• Frozen peaches or mango, 500 g – £3.75

• Frozen cherries 350g – £3.50

• Spinach 240g bag – £1.25

• Avocado each – £1.15

• Green apple each – £0.45

• Cooked beetroot (vac‑pack) 250g – £1

• Carrot each – £0.15

• Lemon each – £0.45

• Fresh ginger 100g – £0.850

• Pumpkin seeds 100g – £1.85

• Ground flaxseed 200g – £1.85

• Chia seeds 150g – £1.85

• Hemp seeds (optional) 100g – £2.75

• Turmeric powder 40g – £1.50

• Black pepper 40g – £1.20

• Coconut water 1L – £2.75

• Almond milk 1L – £1.85

• Oat milk 1L – £1.85

• Bananas 6-pack – £1.50

Pricing note: These are typical UK supermarket averages as of Feb 2026 (Aldi/Lidl/Tesco/Morrisons/Sainsbury’s). Your local prices may vary by brand and promotion.

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🌿Alternative or in Addition to Smoothies

Six Herbal Teas for Menopause Wellness

Many women turn to smoothies for a nutritional boost during perimenopause and menopause, but herbal teas can be just as powerful — and far more calming. These soothing blends offer natural support for hot flushes, night sweats, sleep disturbances, increased anxiety, and the emotional rollercoaster that hormonal changes sometimes bring.

Herbal teas aren’t a replacement for medical treatment, but they can complement your daily routine, offering comfort, balance, and a moment of stillness when you need it most.

A Deeper Guide to Menopause Herbal Teas: Benefits, How to Make Them, and Delicious Add‑Ins

Herbal teas can be a comforting daily ritual during perimenopause and menopause. Below is a full, meaty guide to six powerful teas, how to prepare them properly, and what you can add to make them even tastier without reducing their benefits.

🌱 6 Beneficial Herbal Teas for Menopause

🍵 1. Sage Tea (Salvia officinalis)

Sage is often described as one of the best herbal teas for hot flushes and night sweats. It contains compounds that naturally help regulate the body’s cooling and perspiration processes. Many women report noticeable improvements after a few weeks of daily use.

⭐ Best for

Hot flushes • Night sweats • Mild anxiety during overheating

☕ How to Make It

• 1–2 tsp dried sage or 4–6 fresh sage leaves

• Pour over hot water (not fully boiling) — boiling water can make sage bitter

• Cover and steep for 7–10 minutes

• Strain, then sip slowly

🍋 What You Can Add

• Lemon (excellent — enhances flavour and cooling effect)

• Honey (optional — sweetens bitterness)

• Fresh mint leaves

• Ice to make it cooling during a flush

🕒 Best Time to Drink

Afternoon or early evening. Avoid drinking too close to bedtime if you find sage slightly energising.

🍵 2. Red Clover Tea

Red clover is rich in isoflavones, plant compounds that gently mimic oestrogen. This makes it one of the most popular natural supports for vasomotor symptoms like hot flushes and night sweats.

⭐ Best for

Hormonal balance • Hot flushes • Night sweats • Mild heart support

☕ How to Make It

• 1–2 tsp dried red clover blossoms

• Pour over boiling water

• Cover and steep for 10 minutes

• Strain well (flowers can be fluffy)

🍋 What You Can Add

• Lemon (safe and refreshing)

• Fresh ginger (adds warmth + circulation boost)

• Honey or agave

🕒 Best Time to Drink

Anytime—morning, afternoon, or evening.Many women enjoy it after dinner because it doesn’t stimulate.

🍵 3. Chamomile Tea

Chamomile is deeply soothing for the nervous system. It calms stress, relaxes the body, and prepares the mind for rest — making it a wonderful support for menopause‑related insomnia.

⭐ Best for

Anxiety • Stress • Restful sleep • Tension

☕ How to Make It

• 1 tbsp dried chamomile flowers or 1 good‑quality tea bag

• Pour over boiling water

• Steep for 5–8 minutes

• Cover to keep essential oils from evaporating

🍯 What You Can Add

• Honey (classic pairing)

• A slice of apple (soft sweetness)

• Cinnamon stick

• Lavender buds (½ tsp for extra relaxation)

🕒 Best Time to Drink

30–60 minutes before bed.Avoid adding lemon at night — too zesty for sleep.

🍵 4. Licorice Root Tea

Licorice root contains phytoestrogens that may gently support lower oestrogen levels, and it provides beautifully natural sweetness. It’s also considered supportive for adrenal fatigue and energy dips.

⭐ Best for

Energy support • Cravings • Mild hormone balance

☕ How to Make It

• 1 tsp dried licorice root

• Simmer lightly for 5 minutes, or steep in hot water

• Strain thoroughly — it’s woody

🍯 What You Can Add

• Cinnamon (balances blood sugar)

• Ginger (boosts warmth + digestion)

• Fennel seeds (for bloating)

• Avoid adding lemon — it clashes with flavour.

⚠️ Important

Do not use if you have high blood pressure or take certain medications.Always check with a GP or pharmacist first.

🕒 Best Time to Drink

Morning or early afternoon.Avoid evenings — it can be slightly stimulating.

🍵 5. Peppermint Tea

Peppermint is incredibly refreshing and cooling, making it a great option for women experiencing hot flushes, bloating, or sluggish digestion.

⭐ Best for

Bloating • Gas • Digestive discomfort • Cooling relief during flushes

☕ How to Make It

• 1 handful fresh mint or 1–2 tsp dried mint

• Pour over boiling water

• Steep for 5–7 minutes

🍋 What You Can Add

• Lemon (bright + uplifting)

• Honey (optional)

• Ginger (for extra digestion support)

• Ice + cucumber slices for a cooling drink

🕒 Best Time to Drink

Any time, especially after meals.

🍵 6. Valerian Root Tea

Valerian root is one of the most well‑known herbal sleep remedies. It can help reduce insomnia, calm the nervous system, and support deeper rest — but it takes 2–4 weeks of consistent use for full effects.

⭐ Best for

Sleep • Insomnia • Night-time anxiety

☕ How to Make It

• 1 tsp dried valerian root

• Pour over hot water

• Steep for 10–15 minutes — it’s strong

• The flavour is earthy; mixing with other herbs helps

🍯 What You Can Add

• Chamomile (perfect pairing)

• Lavender (small pinch)

• Honey (most people prefer with this)

• Avoid lemon — it clashes with the earthy taste.

🕒 Best Time to Drink

Evening only — it’s naturally sedating.

☕ Best Ways to Drink These Teas for Maximum Benefit

To support menopause symptoms effectively, consistency is key.

🌿 General Tips for All Herbal Teas

• Steep in a covered mug for 5–10 minutes

• Use good‑quality herbs or reputable brands

• Drink 1–3 cups daily depending on tolerance

• Give herbs time to work — most take days or weeks

• Avoid mixing too many strong herbs at once

• Rotate herbs every few days if you prefer

🔍 Safety & Quality Tips

• Always check with a GP or pharmacist if you're on medication.

• Avoid licorice root if you have high blood pressure.

• Don’t rely on herbs alone for severe symptoms — they’re supportive, not replacements for medical care.

• Choose teas with no artificial flavouring, added sugar, or fillers.

🌸 Final Thoughts

Herbal teas offer a gentle, nurturing way to support both the body and mind during perimenopause and menopause. Whether you’re looking for better sleep, reduced hot flushes, improved digestion, or simply a calming daily ritual, there’s a tea that can meet you exactly where you are.

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How to Use the Free 7-Day Menopause Meal Plan

The free 7-day meal plan PDF included with this blog offers a balanced approach to nutrition during menopause. It features:

• Daily smoothie recipes for breakfast or snacks.

• Lunch and dinner ideas rich in whole grains, lean proteins, and vegetables.

• Simple swaps to accommodate dietary preferences or restrictions.

  
  

Using the meal plan can help you establish a routine that supports hormone balance, bone health, and energy. It also encourages variety to keep meals interesting and nutrient-rich.

Tips for Making Smoothies More Enjoyable and Effective

• Prep ingredients ahead: portion fruits and veggies into freezer bags for quick blending.

• Use natural sweeteners sparingly: rely on fruits like banana or mango instead of added sugars.

• Add a source of protein: Greek yoghurt, protein powder, or nut butters help keep you full.

• Experiment with spices: cinnamon, ginger, and turmeric add flavour and health benefits.

• Stay hydrated: use water, coconut water, or plant-based milks as your smoothie base.

  
  

These small habits make smoothies a sustainable part of your menopause wellness routine.

Sip & Paint Smoothie Booklets - Issue 01 - MM TBAH 17022026 (1).pdf

Download PDF • 41.53MB

Join the Sip and Paint Smoothie Edition Community

The Sip and Paint Smoothie Edition, hosted by Black Art Hub CIC and funded by MVA, offers a unique way to combine creativity with health. Participants gather to paint while enjoying nutritious smoothies designed for menopause wellness. This community experience supports mental well-being, social connection, and healthy habits. Visit our events page to book your free Sip and Paint session.

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🎨✨ 5‑Minute Tea or Smoothie Break:

A Free, At‑Home Creative Activity for Menopause Wellbeing

A short, creative pause can help calm the nervous system, reduce anxiety, and bring back focus — especially during hot flushes, mood swings, or brain fog. Pick one of these low‑cost, mess‑free mini‑activities to do while your tea steeps or you sip a smoothie.

🌿 Option 1: Mindful Mug Sketch (while your tea steeps)

You need: Paper + pen/pencil + your tea

Do this (5 mins):

1. Brew your tea and sit comfortably while it steeps.

2. Sketch your mug, steam, tea bag — no perfection needed.

3. Add one word you want to feel today (e.g., calm, steady, cool, rested).

4. Take three slow breaths before your first sip.

Why it helps: Anchors attention, slows breathing, and reduces stress hormones.

🧊 Option 2: Colour Your Cool (for hot flush moments)

You need: Paper + blue/green/aqua pen + iced peppermint or sage tea

Do this (5 mins):

1. Draw slow, wavy lines or water‑like shapes.

2. Use only cool colours (blue, mint, lavender).

3. Visualise the colour cooling your chest and neck.

4. Sip iced tea between strokes.

Why it helps: Cool colours and slow movement support nervous‑system regulation.

🔍 Important Notes & Safety Considerations

• Consult a GP or pharmacist if you’re on medication, have pre‑existing conditions (e.g., hypertension and licorice root), or are unsure if an herb suits you.

• Quality matters: Choose teas with transparent sourcing, no added sugars, and minimal processing.

• Preparation for potency: Cover your mug while steeping; it keeps the beneficial oils in your cup.

• Gentle, not a cure: Use teas and creative breaks as supportive tools, not replacements for medical care. If symptoms are severe or disruptive, seek professional advice.

🌸 Final Thoughts

Herbal teas offer a gentle, nurturing way to support both body and mind during perimenopause and menopause. Pair them with a 5‑minute creative ritual and you’ve got a simple, low‑cost toolkit for better sleep, fewer hot flushes, calmer digestion, and steadier moods — plus a moment of joy in your day.