While tossing some of the healthiest ingredients into the blender can create a fabulous breakfast for people on the go, there are at least a dozen mistakes that many, if not most common folks make. Yes, you can easily sabotage your power breakfast by torpedoing the early morning shake or a smoothie and it will saves the energy, time and gas range budget too.
Don’t drop everything into one big glass
You should really fight that stubborn urge to add just about every healthy ingredient you can find into your smoothie. First, the odds are that will not be as tasty and delicious as you want it to be. Which (let us admit it) pretty much defeats the whole idea of an awesome tasting smoothie, to begin with.
Second, it is easy to go overboard with it and end up indulging in a calorie overload. Instead, you should really aim to go ahead and ‘divide and conquer’ the calorie monster. In other words, choose a maximum of one or two super-foods to drop into your early morning smoothie every morning. Remember, it is a smoothie, not a smorgasbord.
Keep em small but keep em coming
Always remember that the larger the glass, the larger the portions and sometimes you may not even realize it but ‘up-sizing’ can do more harm than good. As a matter of fact, it is deemed prudent to use no larger than an average 12-ounce glass for that early morning power drink.
Other than that, you should also remember that fresh fruits bring a wide range of various antioxidants, a lot of vitamins and minerals to the table. But apart from that, there are several other food groups that should make up part of your early morning smoothie routine. You can balance the wholesome goodness of all that fruit with peanut butter as a viable source of protein or something even more healthy, like avocado for instance.
Never add heaps of maple syrup and honey to your drink because the extra sugar and calories can lead to an overload. If you like your sweets and want to satisfy your sweet tooth, then try using the sugar already found in fresh fruits like bananas, dates, and mangoes. But if you can’t do without sugar, opt for a maximum of 2 teaspoons in total.
Let us check out a few recipes for your daily energy packed early morning smoothie routine.
The Raspberry bomb
This is a low sugar and high fiber smoothie that will help fill you up so that you can also get rid of your hunger pangs while taking the day in stride. Also, you will have your entire fiber intake for the whole day, in one go. You will need:
- 3 ice cubes
- 1½ cup frozen raspberries
- 1 Tbsp. chia seeds
- 1 Tbsp. water
- ½ cup silken tofu
You should stir together chia seeds in the one tablespoon of water for a couple of minutes until it becomes a gel. Then you should combine this gel along with all the other ingredients in a blender and blend until smooth. Serves One
The PB&J Smoothie
This is a great protein filled breakfast. Use it as a snack when your energy levels are lacking.
- 2 Tbsp. chunky peanut butter
- 1/2 cup ice cubes
- 2 Tbsp. strawberry preserves
- 1 banana
- 1 cup of either low fat or fat-free milk
Once you have all the ingredients at hand, just pop em’ in the blender and run it till the mixture is smooth. Serve immediately. Lest it gets stale.
Peach and Orange Smoothie
You should really try this cool and really easy to make, peach and orange smoothie. It comes packed with a really healthy dose of vitamin C that will easily support your whole immune system while simultaneously promoting a glowing and healthy complexion.
- 1 cup fat-free or low-fat milk
- 2 cups light (sugarless) ice cream
- 2 tablespoons (approx.) ground flaxseed
- ½ cup freshly squeezed orange juice
- 2 large and peeled peaches, sliced in thin slices (2 cups approx.
Toss all ingredients in your blender and blend till smooth. Serve immediately.
The banana milkshake smoothie
This banana smoothie includes low or no fat milk and can also be combined with not just ripe bananas alone but also pears and peaches to create your very own signature smoothie. Not only is it really hydrating and full of nutrition but it is also full of calcium as well.
- One banana
- Two ice cubes
- ½ cup fat-free vanilla yogurt
- 2 teaspoons vanilla extract
Dragon Fruit smoothie
Pitaya or Dragon Fruit is not delicious, but it is also refreshing as well. It is found on a particular cactus plant that is usually cultivated in Mexico, Southeast Asia, and Central America. This Mexican fruit has many health benefits for the human body due to its high nutritional value. Not to mention it tastes awesome.
- The flesh (minus the peel) of 1/2 a pitaya or Dragon Fruit.
- 1/2 a banana
- 3 to 5 6 frozen strawberries
- 6 ounces almond milk
- One tablespoon chia seeds
Blend all the ingredients together and serve immediately.
A registered dietician can help you meet your nutrition goals. Use a telemedicine platform to contact your nutritionist and get answers in a flash.