Fast fuel for breakfast
Experts say breakfast is the most important meal of the day but what about those days when you’ve overslept, are stressed out or rushing to make three school lunches? A breakfast smoothie may be the answer.
Boost Juice founder Janine Allis says as well as being quick, smoothies are a great way to up your intake of fresh fruit and vegetables.
“You can also take smoothies anywhere and they can be consumed in your home, in the office or even on the go, ” she says.
“You can add supplements, including flaxseed oil, chia and protein, to increase the nutritional value, plus you can sneak in a few vegetables, such as kale or spinach — a great way to add vitamins without really tasting them.”
It may sound a little gross, but Ms Allis says when you chuck healthy ingredients in a blender it is essentially pre-chewing your food for you.
“It makes it easier for your digestive system to absorb the nutrients, ” she says.
Lorna Jane Clarkson, founder of Lorna Jane and author of Nourish: The Fit Woman’s Cookbook, says the key to a breakfast smoothie is protein.
“Protein fills you up and makes you feel satisfied, plus it gives you the energy to tackle anything the day can throw at you, ” she says.
“Adding nourishing fats to your breakfast will help you stay fuller for longer.”
However, dietitian and nutritionist Lyndi Polivnick cautions to beware of lost fibre through blending.
“To help get your daily fibre intake and stay regular, keep the pulp in your smoothie and use ingredients like nuts and seeds to add fibre and good fats to your breakfast beverage, ” the Australian ambassador for Jamie Oliver’s Food Revolution says.
Also, steer clear of smoothies with too much sugar.
“This includes items such as maple syrup, flavoured and artificial sweeteners, ice-cream or an abundance of dried fruit, ” Ms Allis says.
“Create your drink using fresh fruit and vegetables, protein to keep you fuller for longer, fibre (eg plain oats) and healthy fats like chia seeds or coconut oil.”
Creator: Holistic health coach Alison Vickery.
“I develop anti- inflammatory smoothies to make it easy, and enjoyable, to increase fruit and vegetable intake.”
- 1 1/2 cups peach
- 1 cup cos lettuce
- 1-2 cups filtered water
- 2 tsp vanilla whey protein isolate
- 1 tsp mesquite powder
- 1/2 tsp camu camu powder
- 2 tsp coconut oil
Blend greens and liquid together. Add remaining ingredients and blend again.
Pumpkin Spice Smoothie
Creator: Nutritionist Cyndi O’Meara, author of Changing Habits, Changing Lives and founder of Changing Habits.
- 1 1/2 cups almond milk (or other nut or dairy milk)
- 1/2 cup cooked, pureed pumpkin
- 1/4 tsp nutmeg
- 1 tsp cinnamon
- 3 fresh pitted dates
- 1 banana
Place all ingredients in a blender and blend till smooth.
Tip: Nutmeg is believed to help with anxiety and depression, while 1 tsp of cinnamon has the same amount of antioxidants as half a cup of blueberries.
Creator: Lorna Jane Clarkson, author of Nourish: The Fit Woman’s Cookbook, $44.99. Stockists: lornajane.com.au.
“Almond butter and chia seeds are great sources of protein and good-quality fats.”
- 1 cup loosely packed baby spinach leaves
- 1 coarsely chopped medium banana
- 1/2 coarsely chopped small mango
- 1 cup macadamia milk
- 1 tbsp almond butter
- 2 tsp white chia seeds
- 2 tsp raw honey
- 1 tsp maca powder
- 3 dried banana slices
- 1/2 tsp chia seeds
- 1/2 tsp bee pollen
Blend until smooth, serve in glass topped with banana, chia seeds and bee pollen.
Wonder Woman Smoothie
Creator: Lorna Jane Clarkson.
“The combination of nutrient- dense ingredients will fill you up and give you slow-release, sustainable energy throughout your day.”
- 1/2 small beetroot, trimmed, peeled and coarsely chopped
- 1 small apple, peeled, cored and chopped
- 1/2 cup broccoli florets
- 1/2 coarsely chopped small avocado
- 1/2 cup frozen mixed berries
- 1/2 cup frozen chopped pineapple
- 1/2 cup macadamia milk
- 1 tsp flaked coconut
- 1 tbsp blueberries
- 1/2 tsp bee pollen
Blend until smooth, serve in glass topped with coconut, blueberries and bee pollen.
Creator: Sally Obermeder, Seven presenter and author of ebook Super Green Smoothies, $11.99. Available on iTunes and Amazon.
“I was recovering from cancer treatment and struggling to get my energy levels back. I needed something that would give me as much energy, nutrients and vitamins as I could possibly get.”
- 5 raw almonds
- 3/4 cup cauliflower
- 1 red apple
- 1 frozen banana
- 1/2 cup natural yoghurt
- 1 cup almond milk
- 1/2 tsp ground cinnamon
- 1/2 tsp stevia
Blend almonds until finely ground. Add all ingredients and blend until smooth.
Tip: Nutmeg is believed to help with anxiety and depression, while 1tsp of cinnamon has the same amount of antioxidants as half a cup of blueberries...
Image & Recipe for the Rainbow Smoothie: movenourishbelieve.com/recipes
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