Mango, Passion fruit, basil smoothie
MY FAVORITE SMOOTHIE! When it comes to breakfast that checks all the boxes—quick, energizing, hormone-supportive, and absolutely delicious—this mango basil smoothie (or smoothie bowl) is hard to beat. It’s more than just a pretty tropical blend. Each ingredient was chosen with intention, delivering nutrients that support women’s hormonal health, digestion, and energy metabolism. I love all my smoothies but mango and passion fruits are my favorite fruits!
Why This Smoothie Supports Women’s Health?
1. Mango: The Golden Antioxidant - Mango is rich in vitamins A and C, two powerful antioxidants essential for skin repair, immune function, and hormone production. Vitamin C plays a key role in adrenal health—helping your body manage stress and regulate cortisol levels, which can become imbalanced in perimenopause and beyond. Mango also offers digestive enzymes like amylase that gently aid in breaking down carbohydrates, supporting smoother digestion.
2. Passion Fruit: Gut and Hormone Ally - Passion fruit is a nutrient-dense tropical fruit high in fiber, vitamin C, and beneficial plant compounds like polyphenols. Its soluble fiber helps regulate digestion and supports healthy elimination—a key detox pathway for estrogen balance. The antioxidants in passion fruit also help reduce inflammation, one of the root causes of hormonal imbalances and chronic fatigue in women.
3. Basil: Aromatic and Hormone-Friendly - Basil may not be the first thing you think of in a smoothie, but it adds far more than flavor. This humble herb has anti-inflammatory and adaptogenic properties, meaning it helps the body adapt to stress and can gently support adrenal function. Basil is also used in traditional medicine for its calming effects and ability to reduce bloating—making it ideal for hormone-sensitive women looking for soothing, digestive-friendly ingredients.
Why a Protein-Rich Breakfast Matters for Women?
Protein isn’t just for athletes—it’s essential for hormonal health, muscle maintenance, mood stability, and blood sugar regulation. For women over 35 especially, starting the day with 30–50 grams of protein helps prevent blood sugar spikes, supports lean muscle, and reduces cravings later in the day.
This smoothie includes 2 scoops of high-quality protein powder (beef or plant-based), as well as creatine and glutamine—both excellent for physical recovery, cognitive performance, and gut lining support. When combined with hydrating fruits and herbs, this smoothie becomes a complete, functional meal in a glass.
This mango basil smoothie isn’t just a treat—it’s a tool. Designed to fuel your body with vitamins, minerals, antioxidants, and protein, it supports energy, digestion, and hormone balance naturally. And the best part? It tastes like sunshine in a bowl.
RECIPE
Ingredients:
1 cup frozen mango cubes
3 Tbsp frozen passion fruit pulp
60g banana (about half a banana)
1 cup water
2 scoops protein powder (for ~50g protein)
1 scoop creatine
1 scoop L-glutamine
4 fresh basil leaves
1 Tbsp fresh lemon juice
For garnish (optional if serving as a smoothie bowl):
Fresh kiwi slices
Mango chunks
Pumpkin seeds
Fresh basil leaves
Instructions:
Add all main ingredients (mango, passion fruit, banana, water, protein powder, creatine, glutamine, basil leaves, and lemon juice) into a high-speed blender.
Blend on high until smooth and creamy. If you prefer a thinner consistency for drinking, add a little more water.
To serve:
As a smoothie – pour into a glass and enjoy immediately.
As a smoothie bowl – pour into a bowl and top with kiwi, mango, basil, and pumpkin seeds for texture, color, and extra nutrition.
As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.
Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation.
In good health,
Ioana