Some people cannot get to work in the morning without having breakfast; others skip it entirely with no problems, while a third category prefers to take an alternative route. If you are the busy type in the third category, you may not always find the time to sit and enjoy a nutritious, balanced breakfast every day, or you may want to try a new approach. In case a few minutes of extra sleep may be exactly what you need to function at your full potential, you may want to adjust the concept of breakfast altogether.
The dilemma is this: how do you get some sweet moments of sleep every morning and boost your physical and mental functioning in the same time? The answer is a healthy breakfast smoothie. A delicious, nutritious, and balanced smoothie offers your body and brain the energy they need to get you through another day and get out the door in time for work or school. Today we will present you with five excellent smoothies for a healthy working week, because juicing is a great way to start the day and stay fit!
We call the avocado a super-food, but we do not always truly understand why. Yes, it is rich in vitamins, like any other fruit, but avocado is special in its own right. If you look at the science behind avocado, you will learn that it contains mono-saturated fatty acids, very rare in other fruits and essential to our health.
Avocado also contains protein, fibers, carbs, vitamins, and minerals, making it the go-to choice for almost any type of smoothie. It also contains very little sugar. The banana in this recipe will compensate for the sugar. Avocado and bananas can become the base of any of your future smoothies, as they offer a creamy texture to this liquid type of breakfast and come packed with nutrients.
Blend until smooth one peeled and cubed avocado, two fresh or frozen chopped ripe bananas and 14 ounces of almond/coconut milk.
Bananas contain plenty of vitamins and minerals, but strawberries are full of antioxidants. They may even help us fight against cardiovascular diseases and control our blood sugar. Because strawberries are a good source of vitamin C, manganese, folate (B9) and potassium, doctors recommend them either fresh or frozen (when out of season). Moreover, strawberries contain safe amounts of sugar.
Blend in 1 cup of coconut yogurt, 1 banana, and 6-10 fresh or frozen strawberries.
A hearty smoothie-based breakfast should offer you the proper nutrients to keep you energized until lunch. Keep in mind to manage the sugar correctly, however. A banana-strawberry smoothie does not require extra sugar. If this smoothie is too thick and hard to drink, add some water or coconut milk. Extra fruit juice will only increase the amount of sugar you ingest.
Another fruit we call super-food is the pineapple. A strange fruit packed with vitamins, healthy fatty acids, and minerals, pineapple is good for you whether you eat it raw or frozen. The secret ingredient in pineapple is bromelain, a compound studied for its benefits against blood clots, edema and swelling.
When it comes to exotic fruits, make sure you buy cans containing as little sugar as possible. While canned fruit are delicious and nutritious, the syrup and the juice they come with may not be as healthy due to the preservatives and sugar in them. For this type of smoothie, we recommend fresh or frozen pineapple.
Blend in 1 cup of pineapple with a cup of coconut yogurt (or coconut milk for a more liquid smoothie). You can add Chia seeds for an extra serving of protein and healthy Omega 3 fats to keep you satiated until lunch.
Now it is time to up your ante with a nutritious smoothie packed with vitamins, minerals and protein. This is a great smoothie for all seasons of the year if you keep some of the ingredients in the freezer. The color is amazing and the taste is excellent. The main two ingredients in the smoothie are blueberries and spinach.
Doctors and nutritionists consider blueberries a super-food because they contain vitamins and minerals you do not usually find in common fruits: vitamins B 6 and B 12, vitamins D, D2 and D3, vitamin K, folate, thiamin, and, most importantly, vitamin C – which makes blueberries a great ingredient in all your smoothie and breakfast recipes due to its powerful heart-protective properties.
Spinach contains similar nutrients and is an important source of vitamin C. While there are other vegetables and greens richer in iron than spinach, you should introduce more spinach in your diet, as it contains plenty of niacin and zinc, dietary fiber, protein, vitamins A, C, E, K, B6, folate, calcium, iron, and many more.
Blend in a cup of coconut yogurt, a cup of fresh spinach, and a cup of blueberries – fresh or frozen. If you want a liquid, smoother drink, add ½ cup of almond milk as well. For added sweetness, pour a few drops of raw honey. For even more sweetness and nutrients, mix in a ripe banana as well.
If you want a smoothie rich in fibers and vitamins, the strawberry-kiwi mix will help you start the day with joy. According to the American Journal of Clinical Nutrition, kiwi is an excellent source of polyphenols – nutrients that may have an important role in the prevention of various diseases caused by oxidative stress (cancer and cardiovascular and neurodegenerative illnesses). In other words, kiwi keeps our hearts healthy, while boosting our energy.
We have learned that strawberries are also reach in vitamins and minerals. If you cannot find in-season strawberries, the frozen ones are just as good.
Blend in one ripe kiwi, a cup of strawberries (fresh or frozen), and a cup of almond milk or coconut yogurt. For a heartier meal, you can also add a ripe banana or a ripe avocado. If you want a thinner, smoother liquid, you can dilute the recipe with more coconut milk.
You will find plenty of smoothies’ recipes, all mixing a myriad of fresh ingredients. You can adjust your own combinations to taste as long as you remember a few general guidelines:
Jennifer Clarke is a financial advisor who has been in the healthcare industry for nearly 4 years. When she’s not working with numbers, she’s writing on her personal project, HealthCareSalariesGuide, a blog-type website that aims to give accurate depictions of health care salaries.