We’ve all been there – bolting out the door on a busy weekday morning, sloshing coffee in a mug, and grabbing the first prepackaged item from the pantry we can get our hands on. Or, we hustle to the nearest coffee shop for a pastry and some caffeine. Does either situation sound familiar?
Mornings can be insane with school drop-offs, work meetings, commutes, and quick exercise sessions to work around. And it can be even more hectic when you’re running out to the car without breakfast! While it’s easy to grab something quick and convenient, often packaged and processed breakfast items are loaded with unnecessary fats, sugars, and tons of ingredients we can’t actually pronounce.
This isn’t to say that every breakfast item in the grocery store or local market is terrible for you; you really have to spend time reading the labels and observing the ingredients before purchasing if you are concerned about things like excess fat or sodium. So, what would be a healthier, more convenient breakfast choice?
That’s where breakfast smoothies come into play. Not only is this a quick option to take with you as you head out the door, but breakfast smoothies can also help you reach the recommended intake of fruits and vegetables!
Let’s discuss the benefits of breakfast smoothies, three different smoothie options to start your day, and some quick tips to keep your smoothies fresh and delicious!
Benefits of Breakfast Smoothies
According to the Morbidity and Mortality Weekly Report from the CDC, just one adult out of every ten meets the recommendations for vegetables and fruit. That means that, as a whole, most of us are not consuming 2-3 cups of produce each day! Not only does this decrease the overall intake of vital vitamins and minerals necessary for regular human functioning, but a lack of fruits and vegetables can also lower immune function and predispose someone to chronic disease.
This is where breakfast smoothies can be beneficial! Mornings can be hectic, and finding a quick way to incorporate fresh produce into your routine can help boost your intake of these essential vitamins and minerals.
Another benefit of a breakfast smoothie is convenience; you can make it the night before and have it waiting in the fridge for you in the morning, or you can batch prep multiple fruits and veggies, so all of the ingredients are ready to be thrown in the blender in the morning.
Starting your day with a breakfast smoothie can also help decrease unnecessary snacking later in the morning and can prevent overeating once lunchtime rolls around. This is especially helpful if you are aiming to lose weight!
3 Breakfast Smoothie Ideas
Look no further if you need ideas about how to throw ingredients together for breakfast smoothies! Keep in mind three different components that can keep you full and healthy. This includes protein, healthy fats, and fresh or frozen produce (fiber). Below are some examples of ingredients that you can use in order to find your favorite breakfast smoothie combination!
Smoothie Protein Options
chia seeds, flaxseed, nut butter (almond, peanut butter, pecan, walnut, etc.), pumpkin seeds, yogurt, milk, coconut milk
Smoothie Fat Options
nut butter (almond, peanut butter, pecan, walnut, etc.), avocados, MCT oil, dark chocolate
Smoothie Produce Options
Almost any fruit and vegetable you can think of! Popular choices include bananas, mangos, strawberries, blueberries, raspberries, oranges, kale, spinach, Swiss chard
Some great examples of breakfast smoothies are as follows:
Blueberry and Mango Smoothie
- 1 cup of blueberries
- 1 cup of frozen mango cubes
- 1 cup of greens
- 2 tablespoons of nut butter
- 1 tablespoon of honey
- 1 cup of water or juice
Banana and Berry Smoothie
- 1 cup of berries (raspberries, blueberries, blackberries, etc.)
- 1 cup of banana
- 1 cup of Greek yogurt (plain or flavored)
- 1 cup of milk
- 1 tablespoon of honey
- 1 cup of spinach
- 1 cup of kale
- 1 cup of mixed berries (your preference)
- 1 cup of oats
- 1 cup of orange juice
Tips for Fresh Smoothies
Having a fresh smoothie for breakfast each morning is convenient, filling, and healthy; but there are some tips and tricks you can use in order to make your breakfast experience even better!
Limit sugary add-ins:
This is one caveat of smoothies that can add to your waistline instead of improving it. Pay attention to fillers in your smoothies that can begin to add more calories to your routine than usual, such as using juice for your liquid instead of water. Depending on the type of juice you add (and how much), you can add quite a bit more sugar and calories to your smoothie than you realize.
Invest in a good blender:
If you find that breakfast smoothies are the route to making your mornings easier, investing in a good blender will be more than worth your while! Finding one that is within your budget, that will be easy to clean, have sharp blades, and that will hold all of your ingredients with ease is what you want to keep an eye out for!
Try different options:
Sticking with just water or milk as add-ins for your smoothies can get tedious after a while (and milk will add extra calories that you might not want in your smoothie). Instead, switch things up a bit, and try other options like ginger tea and green tea! These will add new levels of flavor to your smoothies and help to keep you hydrated through the morning at the same time.
Breakfast smoothies are a fantastic option for those quick mornings on the run and can be helpful for those looking for a convenient way to incorporate more fruits and vegetables into their diet. Try different combinations of fruits and vegetables, fats, and protein options in order to find what works best for you and your wellness goals. From there, you’ll begin to notice a boost in energy, improved hydration, and a healthier immune system!