Cacao Cashew Menopause Smoothie

Dairy-Free Cacao Cashew

This menopause smoothie ticks all the boxes. It tastes of chocolate and it’s packed full of fibre, protein and healthy fats as well as magnesium and calcium. And it contains only naturally occurring sugar!

It’s a healthy breakfast option to start the day with or make half quantities and drink as a mid afternoon snack. It will help keep you going until evening meal time and prevent dipping into the biscuit tin: )

To skip to the recipe, scroll to the bottom of the page.

Cacao for your heart

Raw cacao powder is used in this recipe. It gives you the taste of chocolate without the added sugar and it contains higher levels of antioxidants called flavanols and polyphenols. Flavanols support heart health, which is particularly important for women in peri and post menopause. Flavanols have been shown to be beneficial for cardiovascular health by helping to lower blood pressure, maintain the elasticity of blood vessels and reduce inflammation.

  • Unlike beans that are made into cocoa, which are heated to high temperatures when they are roasted, raw cacao powder is made from cold pressed beans. This means many more of the nutrients and beneficial plant chemicals are retained intact. Cacao powder is a rich source of fibre and protein and contains iron, magnesium and potassium.
  • My preferred cacao powder is Aduna Super-Cacao which is made from specially-selected, high-flavanol beans. It contains double the amount of flavanols of regular cacao. Aduna are a very ethical company whose mission is to create sustainable livelihoods for small scale producers in Africa. For a 15% discount off the retail price quote code pc15 at the end of your order!
  • Other uses for cacao powder –  Sprinkle onto porridge, make into a hot chocolate drink (mix the powder to a paste first with water to avoid lumps) or in natural yoghurt or you can make a delicious gluten and dairy free dessert by blending cacao powder with a splash of water, some coconut cream and a few drops of pure stevia if extra sweetness is needed  Leave it to set in the fridge for 15 minutes.
  • One small caveat, if you are someone who is sensitive to stimulants you may find raw cacao a little too kicky so best not to use it in these circumstances.


Blend until smooth for minimum time possible. If you prefer a thinner consistency you can dilute with your milk of choice.


  • 400 calories
  • 15g protein
  • 16g fibre
  • 190 mg magnesium
  • 28g fat (7g saturated fat)
  • 15g carbs
  • 8g sugar (naturally occurring)

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