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'Just Fruit' Breakfast Smoothies
What is a 'Just Fruit' Smoothie Made of?
A healthy low fat breakfast smoothie is made up of fruit - usually with bananas as a base and dates for sweetening (as they are low fat and have lots of fibre). Water or coconut water is used to bring the smoothie to the preferred consistency.
Nut milks can be used but this increases the fat content so are best avoided. Also note that keeping all the ingredients raw keeps the breakfast smoothie more nutritious.
Why 'Just Fruit' Smoothies?
It wasn't until I became more interested in the raw food movement and the idea of eating large volumes of fruit as meals that I opened up to - and adopted - the idea of daily healthy breakfast smoothies. I've always loved to chew. And I still do! But at least one liquid meal a day has quickly become a very happy habit for me. Apart from being dairy-free, high carbohydrate and low fat, there's only one thing that really makes it work. A healthy breakfast smoothie should be served in large amounts, or in my case, straight out of a 2 litre blender.
As these smoothies are not filled with high protein or high fat ingredients you need to go large in order for the smoothie to be satisfying. They are tasty, hydrating, and packed full of nutrients. To top it off, they will keep you full as well as, or better than, a regular meal.
Also, as these smoothies are made up of only fruit (aka all goodness!) they give you lots of energy - but they digest rapidly. Which is why not only the volume of the liquid meals are large, but the calories in them are too. Around 800 calories per meal is a good goal. While this may seem a lot, remember that these calories are not from fat, but from fruit, and this distinction makes all the difference.
Now why, you might ask, would you want to have a two litre breakfast when you could just eat two slices of toast and feel full for the day. Well the fewer fatty and high protein foods you have, the more capability you have for eating high volumes of nutrient-rich foods, like fruits and vegetables.
Do You Drink Healthy Breakfast Smoothies?
Benefits of A Healthy Breakfast Smoothie
Where do I begin? Aside from the fact that it is an extremely efficient way to get in a large quantity of fruit, it is easy to take with you on the road - carried in a wide mouthed bottle. These smoothies are quick and simple to prepare, no cooking is required, and because they are blended the contents are broken down before it ever even reaches the digestive enzymes in your mouth. This helps with better absorption of nutrients, These smoothies are easy on the stomach and teeth - and when kept vegan and nut free, have very little fat.
The smoothies are pure carbohydrate and fruit sugars - which are the main source of sustenance for a person on a raw vegan diet or high fruit lifestyle.
Such semi-solid meals, if taken in the early part of the day, and frequently consumed, tend to improve the digestion and despite the high number of calories, does not make you feel heavy or weighed down.
Do drink your smoothie slowly though, as it is a larger volume of food than you are probably used to. Aim to give yourself about 40 minutes to drink it - you can sip it at the office, or on the way to work. It makes a quick and healthy alternative to coffee - and will give you a better pep up than caffeine.
The Options Are Endless
Healthy Breakfast smoothies can be exciting and enjoyable each time you have them - because no two need to be the same!
Here are some of the best combinations for Healthy Low Fat Breakfast Smoothies:
- Bananas, Coconut Water, Cinnamon
- Apples, Bananas and Dates, Coconut Water
- Oranges, Bananas, Dates
- Apples, Bananas, Dates, Strawberries
- Spinach, Bananas, Dates
- Rock melon
- Pears and Bananas
- Mangoes, Bananas and Pineapple
- Papaya and Banana
- Mixed Berries, Beetroot and Banana
Take the opportunity to experiment with different combinations to find what works for you. You want to stick to low fat, high fruit and vegetable smoothies to keep it as healthy as possible.
Aside from changing the fruit used, just altering the ratio of each fruit in the recipe changes the taste as well. Try having a banana and date smoothie, for example, where the predominant ingredient is the dates rather than the bananas.
Healthy Carrot Breakfast Smoothie
One of my favourite breakfast smoothies is the Carrot Breakfast Smoothie. Carrots taste great when they are blended into a smoothie. They are a sweet vegetable, so this works together perfectly with the sweetness of the bananas and dates. Like with any date or banana-based smoothie you can add additional spices like cinnamon, nutmeg or cardamom.
You can alter the ratios of the ingredients according to your taste. Add ice for an even more refreshing smoothie. Some of the benefits of this breakfast smoothie are:
- High in beta carotene, vitamin A and potassium
- Provides a sweet and palatable way of consuming raw carrots
- A portion of this serving is a great way to get children to consume raw carrots
- You can start getting in your vegetables as early as breakfast time
- All three ingredients are high in dietary fibre, which is essential for good bowel health
- 2 medium Carrots, grated
- 100 grams Dates
- 4 large Bananas
- 1/4 teaspoon Spices, e.g Cinnamon
- Check dates for any pits and remove
- Soak dates in the water for around an hour
- Put all ingredients (including date-soaking water) into a high speed blender. If you have a regular blender, roughly grate carrots before using.
- Blend ingredients until smooth, adding more water as necessary, to achieve the desired consistency.
- Serve immediately
|Serving size: 1.5 L meal for one person|
|Calories from Fat||18|
|% Daily Value *|
|Fat 2 g||3%|
|Carbohydrates 211 g||70%|
|Sugar 137 g|
|Fiber 25 g||100%|
|Protein 9 g||18%|
|Cholesterol 0 mg|
|Sodium 90 mg||4%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
Making 'Just Fruit' Smoothies Happen
The biggest thing you can do to succeed in eating healthy breakfast smoothies is to always have a supply of ripe bananas. Bananas are the most common base for these smoothies as they give a creamy texture to the smoothies. Bananas are also high in carbohydrates and fibre and so help to ensure that the smoothies are satisfying.
Buy more bananas, rather than fewer, and peel and freeze any excess. But ensure they are properly ripe first - with brown spots. As a back up plan, always have a supply of dates to use as a replacement or supplement for the bananas that normally make up the base of most of your smoothies.
- How To Choose and Ripen Bananas
Having bananas on hand can be the difference between making a healthy smoothie, or turning to a less nutritious breakfast option. Find out more about the humble banana and how to ripen and select them for best results.
Apart from bananas, it is important to always have a supply of ripe fruit in general. Find your favourite ways to use seasonal fruit and vegetables in smoothies by experimenting with various ingredients. Don't hesitate to make up some of your own combinations, but keep it simple, as the simpler smoothies will digest more easily.
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