Breakfast: PCOS Breakfast Ideas - Green Tea Smoothie with Spinach and Banana

This Green Tea Smoothie with Spinach and Banana is a nutritious and delicious breakfast option for those managing PCOS. It's packed with antioxidants from green tea, fiber from spinach and banana, and protein to help balance blood sugar levels.

This Green Tea Smoothie with Spinach and Banana is a nutrient-packed breakfast option designed specifically for those managing PCOS. The green tea provides antioxidants which may help reduce inflammation, while the spinach offers essential nutrients like iron and magnesium. The banana adds natural sweetness and potassium, while the chia seeds and protein powder help to balance blood sugar levels and keep you feeling full. This smoothie is not only delicious but also supports hormonal balance and overall well-being for those with PCOS. Macros (per serving): Calories: 200 Fat: 4g Carbohydrates: 35g Protein: 8g Important nutrients for PCOS: Omega 3: Chia seeds provide a good source of plant-based omega-3 fatty acids, which can help reduce inflammation associated with PCOS. Chromium: While not high in chromium, the protein powder may contain some, which can help improve insulin sensitivity. Zinc: Spinach contains small amounts of zinc, which is important for hormone production and regulation. Vitamin D: If using a fortified almond milk, this smoothie will provide some vitamin D, crucial for hormonal balance in PCOS. Magnesium: Spinach and banana are good sources of magnesium, which can help regulate insulin levels and reduce inflammation. B Vitamins: Spinach and banana provide various B vitamins, important for energy production and hormone regulation. Iron: Spinach is a good source of iron, which is often low in women with PCOS and can affect ovulation. For more information on the importance of these nutrients in PCOS management, check out our article on essential nutrients for women with PCOS.

Prep Time: 10 mins

This recipe includes superfoods such as:

spinach

Health benefits of PCOS Breakfast Ideas - Green Tea Smoothie with Spinach and Banana

Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.

Ingredients

2 cups fresh spinach (60g) (GI: 15)
1 medium ripe banana (118g) (GI: 51)
1 cup brewed and cooled green tea (240ml) (GI: 0)
1 cup unsweetened almond milk (240ml) (GI: 0)
1 tbsp chia seeds (15g) (GI: 1)
1 scoop vanilla protein powder (30g) (GI: varies, check label)
1 tsp honey (optional) (7g) (GI: 58)
4-6 ice cubes

Alternatives:
- Kale can be used instead of spinach
- Coconut milk or oat milk can replace almond milk
- Matcha powder can be used instead of brewed green tea

Instructions

1. Brew green tea and let it cool to room temperature.
2. Add spinach, banana, cooled green tea, almond milk, chia seeds, protein powder, and honey (if using) to a blender.
3. Blend until smooth.
4. Add ice cubes and blend again until the smoothie is cold and frothy.
5. Pour into two glasses and serve immediately.