Healthy Breakfast Fruit Smoothies, Tips and Recipes
No one has time for breakfast, but if you skip it, you miss. If you eat junk you feel guilty. If you shove it down while heading out the door you leave residues on your face and you get indigestion. If you pig out you feel lethargic. Help! Solution needed now! The solution is healthy breakfast smoothies. They are fresh, fast, satisfying and can be and packed with fibre, vitamins and nutrients. A good smoothie can give your energy levels a kick start for the day for the day. There is little preparation and you can do the simple preparation the night before or even prepare a batch for several days ahead and store in the refrigerator. The cleanup is minimal and it only takes a few minutes to drink them. The recipe and variations are up to you, and can include fruit, protein, eggs, yogurt, vegetables and whole-foods. Smoothies can be packed with phytonutrients, probiotics, vitamins, minerals and enzymes that come in whole foods. Or you may decide not be so healthy and can include cheese, cream, yogurt and lots of other food items. The fibres in the fruits and vegetables are blended, and so chopped into very small fibers that helps with their digestion and makes sue you benefit from all the nutrients in the smoothie. Making your breakfast smoothie into protein powerhouse using whey powder and eggs (or egg whites). For a wacky tongue in cheeky idea where this is heading see Food Smoothies Liquefied Meals to Go. For ideas how smoothies can help for weight loss see Smoothies for Weight Loss .
The Breakfast Smoothie Starter Pack
Most smoothie recipes call for some type of liquid to suspend the solid ingredients in and allow them to be blended. The type and quantity of liquid gives the smoothie the right thickness and texture. Some people like them very thin other people enjoy them so thick that you almost have to use a spoon to eat them. The base liquid can be plain water, milk, yogurt, light cream, soy milk, nut milks, fruit juice or other liquids. The base you choose partially determines how healthy you want the smoothie to be.
Smoothies can be warm hot or cold depending on the season. Some ideas for chilling down your smoothies are:
- Frozen Fruit - The advantage of frozen fruit is that it does not dilute the taste, as can occur with water, and also provides a healthy smoothie with a creamy texture. The frozen fruit is cut up and ready to go and so convenient and always at hand.
- Ice Cubes - a good way of thinning a smoothie and cooling it.
Super Smoothie Ideas
Protein Additives - Adding a quality protein adds power to your smoothie. You can use egg whites, whole eggs, fresh protein derived from whey (see How to Make a Protein Shake) or a protein powder made from hemp, rice, peas. The protein powder will thicken up the smoothie. Beware of cheap protein powders because they often contain artificial ingredients.
Antioxidant Superfood Smoothies - Add green antioxidant powders like spirulina and chlorella to make a super-nutritious green smoothie. Or you can use lemon grass, bean sprouts and dark green leafy vegetables.
Fruit - Most smoothies have fruit and you an literally use any of your favourite fruits. Berries Low in calories and high in antioxidants.
Coconut Oil - is the one of the healthiest of fats. It provides your smoothie with a rich and creamier texture. It is not suitable for cold smoothies and it solidifies when cold.
Herbs and Spices - You can add any combination you like such as nutmeg, cinnamon and cloves compliment fruit and vegetable smoothies.
Omega 3 - can be added to smoothies by adding fish oil, chia, linseed (flaxseed) or walnuts. Add about one teaspoon.
Yogurt is ideal for smoothies - You can choose full or fat-free yogurt, and varieties with fruit and other flavors (why not make your own - see Homemade Yogurt | How to Make Yoghurt at Home)
Nut milk, soy and silken tofu are a great additions to a smoothie
Probiotics - Add 100 grams of natural yoghurt with live cultures or one or two teaspoons of probiotic powder.
Best Ever Smoothie Recipes
Method: For all recipes, combine all the ingredients in a blender. Blend until creamy and smooth. Serve immediately.
Power Berry Smoothie
250g (2 cups) mixed frozen berries
100 gm natural yogurt with live cultures
1 tablespoons berries
1 small red apple, not pealed and chopped
1 teaspoons ground linseeds
A little sweetener such as honey or stevia if required
150 ml cold water
Breakfast Protein Smoothie
1 to 2 scoops protein powder (vanilla flavored)
1 cup skim milk
1 ripe banana, sliced
1 tablespoon cocoa powder
3 - 4 drops stevia liquid, or a teaspoon of honey if desired
4 or 5 ice cubes
1 tablespoon peanut butter
Banana Coffee Smoothie
2 bananas, sliced
1 teaspoon of coffee powder or 1/4 cup brewed coffee
1 cup plain yogurt
1-1/2 cups soy milk, vanilla flavor
1/4 of ground nutmeg (optional)
1/4 teaspoons ground cinnamon
2 - 3 ice cubes
Fresh Fruit Smoothie
1 cup fruit juice, any flavor
1/2 cup silken tofu
1/2 cup milk or cottage cheese
1/2 cup diced fruit or berries (any type will do)
Strawberry Breakfast Smoothie
1 cup Yogurt
1 cup Frozen or fresh whole Strawberries
2 tablespoons Granulated Sugar or honey
Blueberry breakfast Smoothie
1 cup Frozen or Fresh or frozen Blueberries
1 cup Yogurt
1/3 cup Apple Juice
1/4 teaspoons Ground Cinnamon
Banana Almond Smoothie
1 medium ripe banana, sliced
1 1/2 cup Skim Milk
1/4 teaspoons Almond Extract
1/2 teaspoons Vanilla Extract
Banana Carob Smoothie
1 Egg White (or whole egg)
1 medium banana, sliced
2 tablespoons Carob Powder
1/4 cup Rice Milk or Vanilla Soy or
Greek Yogurt and Orange Smoothie
1/2 cup Greek yogurt
1/2 cup orange juice
1/2 cup of fruit
Peanut Butter and Strawberry Smoothie
1/2-cup of strawberries
2 tablespoons of peanut butter.
2 tablespoons of plain Greek yogurt
Cranberry Almond Smoothie with Yogurt
1/2 cup cranberry juice
1 - 2 tablespoons of almond butter.
1/2 cup of blueberries or other berries
2 - 3 tablespoons of plain Greek yogurt
Super Berry Smoothie
1 scoop Of Non-Fat Yogurt
1 cup of frozen Blueberries
1 cup of frozen Blackberries
1 cup of frozen Raspberries
1 scoop High Quality Whey Protein
1 cup of frozen Strawberries
12 ounces Of Water
Peanut Butter and Banana Smoothie
2 tablespoons peanut butter
1 ripe banana
1 scoop Of Non-Fat Yogurt
2 scoops chocolate flavored protein powder
12 ounces of water
© 2012 Dr. John Anderson
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