Breakfast is one of the most important meals of the day, and I’m always looking for ways to make it easier, and more nutrient dense. Smoothies are a wonderful option for both ease and nutrition. I haven’t made the same smoothie twice. It depends on what I have on hand and what I feel like.. But here are some of the basic ingredients to have on hand:
- · Coconut Milk or Water
- · Almond Milk
- · Protein Powder
- · Maca boost (for energy and immune support)
- · Brewer’s Yeast Flakes from Lewis Labs (mineral and vitamin rich)
- · Organic Almond or Sun Butter (a good fat)
- · Organic Coconut Oil, Avocado Oil, or Hemp Oil
- · Super green powder
- · Frozen ginger slices
- · Frozen banana pieces
- · Frozen organic chopped Kale or Spinach
- · Frozen organic berries
- · Cinnamon
- · Tumeric
Is It Possible You Are in a Smoothie Rut?
My surprise ingredient is frozen avocado! I buy avocados in bulk and don’t you just hate it when they all ripen at the same time, but you can’t eat them fast enough? So I discovered this great kitchen hack: dice up the avocado flesh in small chunks. Lay them out on a parchment covered cookie sheet and pop into the freezer. They will be solid in around 20 minutes. Then I toss the frozen chunks into a zip-lock. Then when making a smoothie, I pop 2-4 frozen chunks into the blender. Avocado makes any smoothie nice and creamy.
Which got me to thinking: what about the organic canned pumpkin available now in stores for the holiday? So I pulled out my ice cube trays and filled them with pumpkin puree. Solid in 20 minutes. Did the same thing, popped them out of the trays and into a zip-lock. Makes for a wonderful Holiday Smoothie.
Health Benefits of Pumpkin
• It is one of the very low-calorie vegetables. 100 g fruit provides just 26 calories and contains no saturated fats or cholesterol; however, it is rich in dietary fiber, antioxidants, minerals, and vitamins. The vegetable is one of the food items recommended by dietitians in cholesterol-controlling and weight-reduction programs.
• Pumpkin is a storehouse of many antioxidant vitamins such as vitamin-A, vitamin-C, and vitamin-E.
• At 7,384 mg per 100 g, it is one of the vegetables in the Cucurbitaceae family featuring highest levels of vitamin-A, providing about 246% of RDA. Vitamin A is a powerful natural antioxidant and is required by the body for maintaining the integrity of skin and mucosa. It is also an essential vitamin for good visual sight. Research studies suggest that natural foods rich in vitamin A may help human body protect against lung and oral cavity cancers.
• It is also an excellent source of many natural poly-phenolic flavonoid compounds such as a, ß carotenes, cryptoxanthin, lutein and zea-xanthin. Carotenes convert into vitamin A inside the body.
• Zea-xanthin is a natural anti-oxidant which has UV (ultra-violet) rays filtering actions in the macula lutea in retina of the eyes. Thus, it may offer protection from "age-related macular disease" (ARMD) in the elderly.
• The fruit is a good source of B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid.
• It is also rich source of minerals like copper, calcium, potassium and phosphorus.
Pumpkin Holiday Smoothie
- ½ cup or 4 cubes frozen organic pumpkin puree
- 1 cup liquid base (almond or coconut milk)
- 1 scoop protein powder of choice
- 1 Tbsp coconut oil
- 1 tsp cinnamon, or pumpkin pie spice
- 2 Tbsp Greek yogurt (optional)
- 1 Tbsp organic Maple syrup
- Splash of Vanilla extract
Blend and enjoy!
Let me know what you think...