Summer Breakfast Smoothies (That Won’t Leave You Hungry)!
Breakfast is the most important meal of the day! How many times have you heard that? Well, it’s pretty accurate because breakfast does exactly that…it breaks the overnight fast. Theoretically we fast for 10-12 hours from dinner last evening to breakfast the next morning…it’s the first bit of glucose our system gets which fuels the brain and body for all those morning demands (especially Monday - Friday!).
I don’t know about you but in summer I sort of fall off the regular routine and get a little lazy…and why not? Summer if for staying up later and catching fireflies! Ice cold, creamy smoothies are the perfect summer breakfast…easy to make (no cooking involved!) and easy to bring on the go.
Careful getting smoothies out at cafés or juice bars, they can be loaded with added sugars and totally lacking in protein. When you whip up your own be sure to always include the magic three: protein, healthy fat, and fiber. These macros give our body and brain all the good stuff it needs to function optimally and makes us feel full and satiated.
Following is the perfect formula to build your own meal-worthy smoothies. Experiment with flavors you love and see what you create!
CHOOSE 1-2 C. of FRUIT:
Pineapple, kiwi, strawberries, blueberries, raspberries, banana, melon, mango, peaches, nectarines, dates
CHOOSE 1-2 C. VEGGIES:
Spinach, kale, zucchini, cucumber, beets, carrots
CHOOSE 1-2 SERVINGS of PROTEIN:
Silken tofu, chick peas, cooked quinoa, plain yogurt, protein powder
CHOOSE 1-2 SERVINGS of FAT:
Avocado, nut butter, raw nuts, raw seeds, unsweetened coconut
CHOOSE 1 C. of LIQUID:
Water, unsweetened plant-based milk, green tea
CHOOSE ADD-INS (OPTIONAL):
Matcha powder, ginger root, turmeric, cinnamon, nutmeg, fresh cilantro or mint leaves, sea salt, cacoa powder*
Buzz it all up in a blender or NutriBullet and sip all morning! Too many options above? Here are some of my favorite combos to get you started…
1 C. chopped pineapple, 1/2 banana, 1/2 C. zucchini chunks, 1-2 scoops protein powder, 2 T. coconut flakes, 1 C. coconut milk (from a carton, not a can), 1 t. grated ginger root
1/2 banana, 2 dates, 1/2 C. shredded carrot, 1/2 C. cooked quinoa, 1 T. hemp seeds, 1 T. coconut flakes, 1 C. soy based milk, dash cinnamon, pinch of nutmeg
1/2 C. kiwi, 1/2 banana, 1/2 C. cucumber chunks, 1 C. baby spinach, silken tofu, 1/3 avocado, 1 C. water, 1 t. cilantro, 1/4 t. matcha
3/4 C. strawberries, 1/2 banana, 2 dates, 1/2 C. zucchini chunks, 1 plain yogurt, 1 T. almond butter, 1 C. almond milk, 2 T. cacoa powder*
*What is caco powder? Its more familiar sister, cocoa, is made from the caco plant…the caco beans are heated to very high temperatures and then ground. The high heat changes the caco bean’s molecular structure and reduces the nutrition profile. Caco, however, is usually just fermented or roasted at low temperatures which maintains it’s nutritional value: high in fiber, protein, vitamins, minerals, and a crazy-good source of anti-oxidants! It’s earthy, rich flavor makes a yummy addition to smoothies or stirred into yogurt.