Smoothies are an easy way to get a balanced and satisfying breakfast. In five simple ingredients you have the perfect “take and go” breakfast full of complex carbohydrates, protein, healthy fats, and fiber. Bonus, they are delicious as well!
½ frozen banana
1/2 cup frozen mixed berries (choose from or combine raspberries, strawberries, blueberries)
1 c. unsweetened milk of choice (skim, almond, coconut)
1 tablespoon chia seeds
1 tablespoon nut butter
1 serving of protein powder or ½ c. of plain Greek yogurt
½ cup of spinach (optional)
*If fruit isn’t frozen, add ice to your desired consistency
Place all of the ingredients in a blender and blend until smooth.
Pro tips and health facts:
Prep all ingredients and store in an airtight container in your freezer, so you can pull out, add liquid, and blend (look for yogurt containers in stores)
Chia seeds are among the most fiber-rich foods. One ounce boasts 9.7 grams of fiber. Recommended daily values are 28 grams.
When creating your own smoothie at home make sure to combine all of the macronutrients (carbs, fats, and protein).
Examples of ingredients:
Carbs: fruits and greens (spinach is great to add and has no taste),
Healthy fats: nut butters
Protein: protein powders or plain Greek yogurt.
Nutrition Facts (will vary based on variations of the recipe, different protein sources, additional greens, etc.) Calories: 445 Total fat: 20.3 grams Total carbohydrate: 46.1 g. Dietary fiber: 15.9 grams Protein: 29.5 g.