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TB&J (Tahini, Beetroot & Jam) SMOOTHIE BOWL (Menopause-friendly)

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Make way PB&J, cuz there's a new kid at the breakfast party! My TB&J — or tahini, beetroot & jam — smoothie is super yummy and packed with all the goods. Sure, it may sound a little strange, but this creamy & dreamy blend tastes like an ice cream sundae while delivering veggies, fibre, healthy fats, protein, and antioxidants galore!

Not a fan of tahini? No worries. The recipe works well with cashew butter, sunbutter or your nut/seed butter of choice. But tahini is a great way to change things up!

Tahini is made from sesame seeds. It's loaded with vitamins and minerals including calcium, magnesium, copper, zinc and iron. Tahini is easy to digest; a great source of protein and healthy fat; and rich in anticancer, heart-healthy plant lignans as well as methionine, which helps support liver detoxification.

To enhance both the nutrition and pretty pink colour, I have added beetroot powder. The beetroot powder is optional, but trust me here — it adds beautiful colour and amazing vitamins, minerals and antioxidants with only a mild sweet earthy flavour.  

Side note for my (peri)menopausal ladies: This smoothie is a balanced, menopause-friendly breakfast designed to promote metabolic health, preserve muscle mass, and enhance overall well-being. With over 25g of protein, healthy fats, and fibre, it helps maintain stable blood sugar and sustained satiety. It’s also rich in antioxidants, calcium, magnesium, and lignans, to support bone density, reduce inflammation, and aid in healthy estrogen metabolism during the menopause transition.

For 2 servings, blend together until smooth:

  • 1 1/2 cups frozen strawberries

  • 1 cup steamed-then-frozen cauliflower

  • 1 to 2 scoops vanilla or strawberry protein powder (suggest 2 if serving as a meal)

  • 2 Tbsp tahini (or substitute nut or seed butter of choice)

  • 1 to 2 Tbsp ground flaxseed (optional)

  • 2 to 3 tsp red beet crystals, adjusted to taste (optional)

  • 1/2 cup or more milk of choice, adjusted to desired consistency

  • sugar-free monk fruit sweetener, pure stevia, or raw honey (nonvegan), adjusted to taste (optional)

  • optional toppings: sprinkles (vegan, naturally-coloured), fresh strawberries, cacao nibs, sesame seeds, hemp hearts, warm tahini drizzle, or toppings of choice

Per serving (based on 1 scoop protein and 1 Tbsp flaxseed per serving): approximately 300-350 calories, 25-30g protein, 10-12g fat, and 7-9g fibre.

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This recipe was initially published on Sept 16, 2018. It was updated June 22, 2025.