Wednesday, February 13, 2013

Breakfast Smoothie

I forget which movie it is from, but there is a dialogue in said movie where the dad says to his daughter, "What are you drinking?"
"A smoothie," she replies.
"What's a smoothie, like a milk shake?"
"I guess so, only smoother," his daughter says.

Smoother, indeed. Smoothie is a strange word, isn't it? Think about it. Smoooooooth-ie. Anyway, I have one almost every morning. I pack as much good stuff as I can into my smoothies to set me up for the day. If lunch ends up being a pemeal bacon sandwich from the cafeteria downstairs (read: no vegetable to be found), oh well, I had my nutrition-packed smoothie for breakfast.

I don't have a recipe for my smoothies, but I do have a basic formula. A least one fruit, something green, something high in fiber, some protein, and some dairy. Sometimes on ingredient fills a couple quotas: black beans provide protein and fiber. Or berries give fiber and fruit.

Here is a list of stuff I've used for each category of my formula. Items with a * are the ones that usually make the morning cut, if you're interested.

Fruit and Veg:
  • Apple (skin on, cut into chunks)*
  • Banana*
  • Mixed frozen berries*
  • Pumpkin puree*
  • Carrots
  • Nectarine
  • Fresh or canned peaches
  • Fresh, frozen, or canned pineapple
  • Mango
  • Kiwi
  • Cranberries
  • Protein powder (duh)
  • Tofu
  • Beans or other legumes- kidney beans, black beans, chickpeas, lentils
  • Nut butter
  • Nuts
  • Chia seeds
  • Egg (I've never actually thrown in a raw egg, but I've thought about it. My Grannie used to make us "egg nog" with milk, raw egg, and vanilla for breakfast all the time before school and we were fine. But definitely follow guidelines for consuming raw eggs)
  • Cooked quinoa*
  • Whey leftover from making ricotta cheese (yep, I'm that "thrifty")
  • Oats* (throw in raw, or cook in the microwave with some water for a smoother smoothie)
  • Ground flax*
  • Chia seeds
  • Cooked quinoa
  • Beans or other legumes- kidney beans, black beans, chickpeas, lentils
Dairy or Dairy Alternative:
  • Yogurt* - plain, vanilla, Greek, etc. Whatever was on sale that week, basically
  • Milk
  • Rice milk
  • Almond milk
Something Green:
  • Spinach*- fresh baby spinach or thawed frozen spinach
  • Kale
  • Arugula (in a pinch, but it's a very strong flavour)
Other Miscellaneous Add-Ins:
  • Turmeric (doesn't really add any flavour but it's a super food that is good for inflammation among other things)
  • Honey or maple syrup when using plain yogurt to sweeten it up a bit
  • Fresh ginger
  • Cinnamon*
  • Pumpkin pie spice
There you go. Mix and match to a healthy breakfast and a hall pass to eat a greasy lunch. Also really good for tricking your kids and/or husband into eating spinach.

One Year Ago: Overnight Oatmeal,
Two Years Ago: Cranberry Coffee Cake
Three Years Ago: n/a

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