My Simple Everyday Morning Smoothie

 

 

April 25, 2019

Some people are morning people and love breakfast… like me.  Others are not… like my wife. Regardless of preference, no one likes to start the day lagging and fatigued as they run to work, after a workout, or just getting on with their day.  This recipe will kickstart anyone’s day for success!

I love mornings. There is just something to starting a new day that lets me forget yesterday’s happenings (good or bad), truly appreciate another day and focus on the new tasks for the next 24 hours.  I also love breakfast. To maximize all of this I love starting the day with a nutrient-filled meal that refreshes my body, fuels my mind and keeps me filled for the first leg of the day. My flexible morning smoothie (or bowl) definitely takes care of all of this!

I usually do not eat anything past 8 pm the night before, so when I eat breakfast my body has been in a fast of about 12 hours using the glycogen stored from the previous day. It is important to replace those glycogen stores for optimal functioning of our muscles and body. This is especially true if we exercise prior to eating.

Thanks to the help of our Ninja blender (highly recommend and worth the investment. We use it all the time.) the 5-8 ingredient recipe is done within 5-10 minutes. This is helpful if you are running out the door or do not feel like creating an elaborate meal. I make this fresh every day!

My Simple Everyday Morning Smoothie

Ingredients

  • Bananas – it always starts with bananas! I use two (2) medium/large bananas. These make a smooth consistency.  Freeze them to make bowls or if any other ingredients are not frozen. Warm smoothies aren’t the same… Thank you bananas for your potassium, B & C Vitamins, Fiber and Magnesium, Manganese.
  • Blueberries and Blackberries are my favourites. Feel free to mix up the recipe with Strawberries, Raspberries…Cranberries? Raspberries and Strawberries can be more tart to me than Blueberries and Blackberries, but it can also depend on how ripe they are. The riper they are the sweeter.

I usually add 1/2 cup – 1 cup of berries

Thank you berries for your Antioxidants, vitamin C and K, Manganese, Copper, and Fiber.  Each has different nutrient amounts so it’s great to always switch it up!

  • Spinach, Arugula, Kale, Swiss Chard, or any leafy greens. It’s great to hide these in a smoothie for those who find it hard to incorporate greens into their daily meals.  Each has its own flavour profile. Arugula has a peppery spice taste so try a variety!

Thank you leafy greens for your Vitamin A, Folate (B9) and other B Vitamins, Vitamin K, Iron, and Fiber.

  • Ground flaxseed is usually my go-to here.  You can easily substitute chia seeds as well.

Thank you seeds for your Omega-3 fatty acids and minerals.

  • Plant-Based Milk is a great way to bring the consistencies together. My favourite is Unsweetened Vanilla Almond Milk. You can easily swap for Oat, Cashew, Coconut, Pea, Soy Milks or even water! I usually add 1 cup-ish.  I don’t ever really measure anything!  Experiment and everyone finds what they like best.

Thank you plant milk for your Vitamin D (fortified), A and B Vitamins, Calcium, and water contents.  Thank you water for being water!

  • I always try to add some Turmeric w/ Black Pepper, and Ginger.  Only small amounts here (1 Tsp – 1 Tbsp) since all are potent flavours. The anti-inflammatory nature of the Turmeric is activated by the Black Pepper and the Ginger eases the digestive system and also has shown to lower the glycemic effect of the meal. They along with the fibre helps control the glycemic effect on the body.
  • Other spices that can be added are cinnamon, nutmeg, or cacao powder! To counter the potent flavours add Dates or Date sugar (dates blended in water or soaked overnight)! Kicks up the sweetness with additional fibre content.

Thank you spices for your anti-inflammatory and antioxidant functions.

These are optional – as are all the ingredients – but in regards to an “everyday smoothie”.  These would include a nut/seed butter (peanut butter, sunflower butter, almond butter) or old fashioned oats! 1-2 tbsp of nut/seed butter and 1/4 – 1/2 cup oats.  All depends on what you want the meal to be.

I usually use these after morning workouts where I am in need of more energy replenishment or want to add more fats to the meal.

Instructions

  • Blend it all up.
  • Pour into glass or bowl.

Experiment with this structure.  Find your favourites and you will be happy to have such an easy recipe in your back pocket to start each day!

About the Author

Christopher Cote

Weight Loss Vegetarian and Plant-Based Nutrition Plant based nutrition Eating well on a budget Vegan

North Branford

My name is Chris and I have always been active and involved in sports.  For this reason, I always considered myself a “healthy” person.  Through...

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