Tag Archive for 'smoothie'

The Complete Breakfast Smoothie

For the past year, I have made myself a breakfast smoothie a couple of times per week. It all started when I felt quite run down and exhausted after a nasty cold kept circulating through my family. I picked up the book “Spent” by Dr. Frank Lipman and among the many great ideas he advocates, the one that is dearest to him is the complete breakfast smoothie. It contains a whole range of nutrients, from easy-to-digest protein, to healthy oils and antioxidant-rich berries and fruit. One of the advantages of having a smoothie for breakfast is that it is easy on your digestive system, unlike a regular breakfast which requires a lot of energy to be broken down. This way you have more energy for other things, which is a good thing when you feel “spent”. A smoothie doesn’t take long to prepare, besides, it is delicious, satisfying and can be adjusted to everyone’s taste buds.

Here are a few ingredients I regularly use in mine:

The protein source Dr. Lipman suggests is whey-protein powder, which contains all essential amino acids and is easy to digest. It is sold in most health food stores and pharmacies. I use one that is not flavored or sweetened and it’s taste is undetectable in a smoothie. If you think of buying whey-protein-powder, make sure it comes from grass-fed cows that weren’t fed antibiotics of hormones. Each brand is different, but I use about one heaped tablespoon of mine.

Another staple is a ‘super’ green’s powder, an excellent source of essential vitamins and minerals. Barley grass, alfalfa grass, spirulina and chlorella are amongst the ingredients you should look for when you shop for a greens powder. Probiotics are an added bonus.

To add creaminess, I use oat, rice or almond milk. When I don’t have time to make my own almond milk, I use oat milk, which is unsweetened, has a neutral taste and is very light. I usually use a cup in my smoothie. 

Almond milk is my favorite, but because the store bought nut milks here in Australia are awful, I have to make it myself. This is how it’s done. Soak 1 cup of almonds in filtered water for 8 hours, drain the water, rinse the almonds and put them together with 3 cups of water in your blender. Blend on high speed until the almonds have turned to pulp. Squeeze almond milk through fine-meshed milk bag (available in health food stores) or through a fine cheese cloth. Squeeze out all the delicious milk and refrigerate. It will only last for a couple of days, so freeze it if you don’t use it all. I usually put the pulp in my muffins, replacing about a cup of flour. Since the almond milk is quite rich, I try and stick to half a cup/smoothie.

To confuse you even more, occasionally I use fresh coconut water instead of almond- or oat milk. It’s high in minerals and a great hydrater.

Flax seed oil. In my smoothie I prefer the oil to the ground flaxseeds. Flaxseeds are an emulsant, which means they thicken the liquid they are in, so instead, I use one tablespoon of cold-pressed flaxseed oil.

1/4 avocado, for even more creaminess, good fats and magnesium.

A handful of Goji berries, one of the antioxidant rich ‘superfoods“.

A cup of blueberries, usually frozen. Other berries are a great option as well, fresh is best, but frozen does the trick. BTW, if you can’t find organic blueberries or they are too expensive, conventional are fine. Usually they aren’t treated excessively.

Either half of banana or mango, whichever you have.

I also add a teaspoon of Acai Berry powder, another antioxidant-rich ‘superfood”and a teaspoon of bee pollen.

And finally, I add about 1 cup of cold filtered water (and ice cubes in summer), otherwise it’s way too thick.

Have a great day!

If you have a sweet tooth and like chocolate, make a delicious Almond-Chocolate Smoothie. Take a cup of almond milk with a couple of teaspoons raw cacao powder, a banana, a slice of avocado and a little agave syrup for sweetness. Add a few ice cubes and whizz it all up into a thick and creamy decadence. It perks you right up again and is much better for you than that box of chocolates in your fridge!