With such a busy modern society, many of us find it difficult to get it the right nutrition to begin our day the best way we can. I have come up with a few ideas of what I believe to be the best morning smoothies that provide you with everything you need to start your day off right while also getting the best nutrition possible. The great thing about smoothies over juicing is that they maintain the fiber of our fruits and vegetables, which are important for healthy digestion.
Oftentimes, I will throw in whatever I have in the fridge if I am running low on ingredients, or I will throw EVERYTHING in for maximum benefits, but I know that some people are a little more particular.Whether you are like me, and you are just trying to make sure you are getting in some important fruits and veggies, or you are a little more particular, these smoothies below are all delicious and nutritious and can suit any person’s preferences! They range from complex ingredients to the more simple.
The key to healthy smoothies
If I have learned anything from some of my favorite people in my life, it is that many of us are going to want to put a whole lot more fruit into our smoothies and may even use store-bought juices as our liquid base. What is very important to understand, however, is that almost all store bought juices have added sugars, which are empty calories and counter-productive to our health mission. They lead to weight gain and high blood sugar. So it is best to stick with the fruit itself! Coconut water is always a great liquid base for smoothies, as long as it doesn’t have added sugars, sweeteners or preservatives. It also gives a better flavor than regular water.
I think it is important to talk about fruit ratio also because I think many of us are not getting enough veggies, but may find it easier to get enough fruits into our diet. With that being said, try to make sure that you’re getting enough of the leafy greens in your smoothies too. On busy days, my morning smoothie may be the only time I end up getting them in, and I definitely notice the difference in how I feel.
What your smoothies should include
If your smoothie is the only thing you are consuming in the morning, you should try to make sure you get in some important things to make it a balanced breakfast. This means getting in fruits, veggies, protein and ideally, healthy fat. The smoothies I include all have fruits and veggies, and some contain higher amounts protein and fat as well. When I don’t get in the protein and fat, I will usually whip up a couple of scrambled eggs to keep me fuller longer.
I also recommend getting in ingredients that fight inflammation, especially if you tend to eat processed foods at some point in your day (as most of us do.) Inflammation causes tons of issues in the body and can break down our health slowly but surely.
So, without further ado, let’s get into some delicious recipes and their nutritional value!
Spinach and Mixed Berries Turbo Smoothie
This is my regular smoothie. I drink this regularly because it does wonders for my digestion, helps bring down inflammation and contains tons of antioxidants. The protein in it helps the muscles and bones and keeps me full for a longer period of time. In my partying days, it was also an amazing hangover cure!
–Coconut water: 4-6 ounces (potassium, magnesium, antioxidants, increases hydration and lowers blood sugar)
–Spinach: 1 cup (super-food! Lowers blood pressure and cholesterol, among many other benefits)
–Ginger and turmeric roots: thumb size each (great for digestion and inflammation in the body- there is also evidence that turmeric fights against things like cancer and depression). These can also be found in powder forms.
–Spirulina, chlorella and collagen powders: just the recommended amount on the package (great for digestion, detox, inflammation and skin health, respectively)
–Frozen berries:1/2-3/4 cup (strawberries, blueberries, raspberries- they are lower in sugar content and high in antioxidants)
–Triple Zero Greek yogurt: 1/2 cup (contains protein without added sugars, fats or sweeteners)
Kale Smoothie that Tastes Good!
Kale has a tendency to be very strong and very dense so it is very difficult to hide in any smoothie. But I found a way! The key is citrus! You can juice a cup of orange juice, pineapples or grapefruit, or benefit from the fiber of the fruit itself. You can also add any of the ingredients from recipe above for an extra boost.
–Coconut water: 4-6 ounces (Or freshly squeezed OJ or other citrus)
–Kale: I cup (with stems removed- one of the most nutrient dense foods on the planet! It contains antioxidants, helps immunity, eye health, cholesterol levels and has cancer fighting properties).
–Orange: 1 whole orange (you can substitute this for grapefruit if you prefer- contains tons of vitamin C and citrus is also great for respiratory health)
–Mixed frozen fruits: 1/2 cup (I like to use the mango, pineapple, peach blend for this smoothie)
*If you want to add some protein, you can include protein powder or Greek yogurt.
Hearty Meal Smoothie
My next recipe comes from my best friend Christine. She likes this recipe because it keeps her full for longer periods of time, as she likes to delay her lunchtime.
–Coconut water: 4-6 ounces (sometimes she does half coconut water and half pomegranate or acai juice for the antioxidants)
–Spinach: 1 cup
–Fruits: 1/2 cup of whatever you’ve got! (Berries are always great for their antioxidant benefits)
–Walnuts: 1/4 cup (contain healthy fats and protein and helps keep you fuller for longer)
–Chia seeds: 1 tablespoon (contain antioxidants, protein and healthy fats)
Sweet Treat Smoothie
If want you’re wanting something a little special, try this rich combination.
–Coconut water: 4-6 ounces
–Spinach: 1 cup
–Frozen berries:3/4 cup
–Chocolate Protein Powder: serving size
–Avocado: 1/4-1/2 avocado (loaded with nutrients and healthy fats- start out with a smaller amount and increase for your desired consistency)
**I hope these recipes give you some great ideas on a nutritious morning smoothie that will help you feel your best as you start out your day. Please leave a comment below and let me know what you think!**