Banana Blast Breakfast
(or anytime) Smoothie

by Susan Arruda

YIELD: Serves 1

INGREDIENTS:

1 small banana
½ cup skim milk
½ scoop of vanilla flavoured protein powder OR ¼ cup of skim milk powder
2 tbsp. plain Greek yogurt
2 tbsp. rolled oats
1 tbsp. natural peanut butter
½ tsp. ground flax seeds
Ice cubes
Optional: Agave nectar or honey to taste.

PREPARATION:

Blend all ingredients together in a blender or magic bullet. Sweeten with agave nectar to taste, if desired.
For a thicker smoothie, use more ice and/or more rolled oats.

VARIATION

Use low fat chocolate milk and chocolate protein powder for a yummy chocolaty twist.

THE IMPORTANCE OF BREAKFAST:

A sound breakfast allows you to start your day off right nutritionally, fuels you with energy and sets you up for a great, healthy start to your day. Don’t leave home without it! Think of your first meal of the day as the foundation of your daily dietary success. Against popular belief, not eating breakfast does not save on calories as missing breakfast often leads to feeling famished and overeating at some point later on in the day, often in the evening, when your metabolism is slowing down and preparing for sleep.

For those mornings that you anticipate to be extremely rushed, either for yourself and/or your children, pre-mix all ingredients in an individual serving size blender with the exception of the ice cubes and eliminate the excuse of having no time for breakfast. Set yourself up for success with this fast and nutritious on-the-go breakfast option.

Anytime Antioxidant Berry Boost Smoothie

by Susan

YIELD: 1 Serving

INGREDIENTS:

• 3/4 cup fresh or frozen raspberries, blueberries (or mixed berries of choice)

• 1/2 cup Greek yogurt or Kefir 

• 1/3 to 1/2 cup pure, unsweetened pomegranate juice

• 1 tsp. ground chia seeds

• 1 tbsp. honey (or to taste), if desired

Power add-on options: 1 tsp. Acai powder, ashwagandha root powder, camu camu powder, or other powerful antioxidant concentrate powder from your local health food store. 

PREPARATION:

Combine all ingredients into a blender and mix until smooth.
Serve and garnish with fresh mint or sprinkle with dried mint.

Can’t believe it’s Quinoa Smoothie!

By Susan Arruda

YIELD: 1-2 Servings

INGREDIENTS:

1 cup packed spinach
1/2 cup cooked quinoa
1/2 cup cubed pineapple, frozen or fresh
1/2 banana , frozen or fresh
1/2 lemon, skin & seeds removed
1/2 cup coconut water
1/4 tsp. maca root powder
ice, crushed, to taste
Optional : 1 tbsp. honey
Ice cubes, if not using frozen fruit

PREPARATION:

Combine all ingredients together in a blender and whip until smooth.

Black Forest Protein Smoothie

By Susan Arruda

YIELD: 1 Serving
 

INGREDIENTS:

1 cup low fat chocolate milk
1 scoop chocolate protein powder
1 tbsp. pure cocoa powder
1 cup packed spinach or kale leaves
1/2 cup blackberries
Optional: shaved dark chocolate

PREPARATION:
Combine all ingredients in a blender and whip until smooth.

Berry Fruity Fun Smoothie (Frosty)

By Susan Arruda

YIELD: 1

INGREDIENTS:

1/2 cup pineapple
1/2 cup mango
1/2 cup strawberries
1/2 cup coconut water
1/2 cup pure pomegranate juice

PREPARATION:

Combine all ingredients in a blender and whip until smooth.