Smoothies are the ultimate breakfast convenience food! Blend fruits, vegetables, yogurt, and other healthy mix-ins and you’ve got the perfect meal for when you’re on-the-go. If you have trouble adding the recommended daily amount of fruit and vegetables to your diet, smoothies are an incredibly easy way to get your full allotment and reap the nutritional benefits in an efficient way. Making fresh smoothies may also be a better choice than other options such as juicing because blending the fruits and vegetables allows you to retain their all-important fiber content, while juicing involves straining out the insoluble fiber. This fiber can help you feel full for longer, and help you lose weight by keeping you from snacking in between meals. You can also easily add protein to smoothies, making them a convenient replacement for full meals. If you’re looking for some inspiration for your morning breakfast routine, smoothies can help you shake things up!
In general, you can follow this formula for creating a delicious and healthy smoothie:
½ – 1 cup of fruit + 1 cup of liquid (water, milk, almond or soy milk) + ½ – 1 cup of vegetables + ¼ cup of creamy ingredients (avocado, banana, Greek yogurt) + optional additions like sweetener (honey, maple syrup, dates, beets), protein or energy boosters (nuts, oats, matcha green tea powder) + flavor enhancements (cinnamon, vanilla extract, cocoa)
Still in need of some smoothie inspiration? Try some of these simple green smoothie flavor combinations to get started:
Creamy Green Mango: 1 cup of fresh greens like spinach or kale + 1 cup of frozen mango + ¼ cup of plain yogurt + 1 cup of water + fresh ginger (to taste – approximately 1-2 tbsp)
PB & Banana: 1 cup of fresh greens + 1 banana (frozen, or add ice cubes) + ¼ cup of nuts or 2 tbsp unsweetened peanut butter + 1 cup of milk (any type) + cocoa powder
Pina Colada: 1 cup of fresh greens + 1 cup of frozen pineapple + 1 tbsp of chia seeds for protein + 1 cup of coconut water + ¼ cup of yogurt or light coconut milk + 2 tbsp of unsweetened, shredded coconut
Cherry Almond: 1 cup of fresh greens + 1 cup of frozen cherries + 2 tbsp unsweetened almond butter + 1 cup of almond milk + ¼ tsp of vanilla extract
Berry Oats: 1 cup of fresh greens + 1 cup of fresh blackberries + ½ cup strawberries + ¼ cup of prepared oatmeal + ¼ cup of milk + 1 tsp of grated fresh ginger + ice
Summer Refresh: 1 cup of fresh greens + 2 cups of watermelon + 2 tbsp fresh mint + ⅓ cup plain Greek yogurt
Elkus, Grace. “Dos and Don’ts of Breakfast Smoothies.” Cooking Light. Cooking Light, n.d. Web. 24 Apr. 2016.
Sagon, Candy. “Juices versus Smoothies – Which Is Better for Your Health.” AARP. AARP, 27 Sept. 2012. Web. 24 Apr. 2016.
Uckoo, Ram M., Guddadarangavvanahally K. Jayaprakasha, V. M. Balasubramaniam, and Bhimanagouda S. Patil. “Grapefruit ( Citrus Paradisi Macfad) Phytochemicals Composition Is Modulated by Household Processing Techniques.” Journal of Food Science 77.9 (2012): n. pag. Web.