The right combination of ingredients
Now that you know smoothies are good for breakfast, you’re probably wondering how to make a breakfast smoothie. It’s easy to think that the more ingredients you throw into your smoothie, the better it is for you. After all, the ingredients are all healthy, right? Well, this method can be a bit reckless in that it risks loading your smoothie up with calories, sugar and fat. To avoid this, ensure that fruit pulp or pureed fruit or vegetables make up at least 50% of the smoothie. The best way to do this is to stick to a recipe with a pre-balanced mix of solid and liquid ingredients, avoiding isolated nutrients or added sugar.
The right sweetening
A healthy breakfast smoothie’s sweetness should come from fresh or frozen fruit, rather than sweetened yogurt or juice from concentrate. If you need an additional sweetness kick, try natural sugars like agave syrup, honey or maple syrup. But try not to use these natural sweeteners too much, as they too contain sugar. If you’re looking for more sweetness from a fruit source, dates are a great way to sweeten your breakfast fruit smoothie.
Add protein, fiber and vitamin C
To ensure filling breakfast smoothies, add a source of protein. This could be low-fat milk, for example, or Greek yogurt or plant-based milk. Fiber is mainly found in fruits and vegetables, while citrus fruits can be good sources of vitamin C. Luckily, the following seven breakfast smoothies contain a healthy and balanced mix of vitamins and minerals.*
Day 1: Blackberry smoothie
· 0.75 cup blackberries (fresh or frozen)
· 1 banana
· 0.75 cup of low-fat yoghurt
· 1 tsp. honey or agave syrup
Blend all the ingredients in the blender until everything is smooth.
Pro Tip: Add 1 tsp. of finely grated ginger for extra freshness.
Day 2: Vegan strawberry smoothie
· 2 cups of coconut milk (low-fat or light)
· 2 cups of frozen strawberries
· 2 tbsp. of maple syrup
Add all ingredients to the blender and puree until smooth and creamy.
Pro Tip: Use fresh strawberries if in season and omit the maple syrup if their natural sweetness is enough.
Day 3: Watermelon smoothie
· 2.2 lbs. watermelon
· 2 limes
Peel and dice the watermelon and put it in the blender. Add freshly squeezed lime juice. Mix the ingredients and then sift the smoothie through a dishcloth to catch the seeds.
Pro Tip: For an even more intense red color, add 1 large boiled beetroot to the smoothie.
Day 4: Orange smoothie
· 2 medium-sized oranges
· 1 banana
· 0.66 cup low-fat Greek yoghurt
· Stevia, honey or agave syrup to taste
· Ice cubes, if needed
Starting with the oranges, add all ingredients (except the sweetener) to a blender and puree until smooth. If necessary, sweeten with stevia, honey or agave syrup.
Pro Tip: For a little more sweetness, swap the oranges with 3 tangerines and, if possible, go without the sweeteners.
Day 5: Butternut smoothie
· 1 cup of unsweetened, low-fat vanilla milk
· 0.25 cup of frozen (diced) butternut squash
· 0.50 tsp. cinnamon
· 1 scoop of vanilla protein powder
Blend all the ingredients in a blender until everything is pureed and creamy.
Pro Tip: Add some nutmeg, cloves and ginger powder for the ultimate spicy touch.
Day 6: Avocado smoothie
· 1 ripe avocado
· 1.5 cups of low-fat milk
· 1.5 tbsp. fresh lemon juice
· 1 tbsp. of agave syrup or honey
· 1 tbsp. of fresh chopped basil
Put the flesh of the avocado in a blender and add milk, lemon juice and basil. Blend until everything is finely pureed.
Pro Tip: Like your smoothies really green? Add some spinach for double the color and an added kick of vitamins.
Day 7: Blueberry smoothie
· 0.88 cup blueberries
· 0.88 cup low-fat yogurt
· 0.50 banana
Mix all ingredients in the blender until they are evenly pureed.
Pro tip: Add 0.66 cup of strawberries to the smoothie for extra vitamin C.*