Healthy Breakfast Fruit Smoothies - Tips, Recipes & Nutrition

No one has time for breakfast, but if you skip it, you miss. If you eat junk you feel guilty. If you shove it down while heading out the door you leave residues on your face and you get indigestion. If you pig out you feel lethargic. Help! Solution needed now! The solution is healthy breakfast smoothies. They are fresh, fast, satisfying and can be and packed with fibre, vitamins and nutrients. A good smoothie can give your energy levels a kick start for the day for the day. There is little preparation and you can do the simple preparation the night before or even prepare a batch for several days ahead and store in the refrigerator. The cleanup is minimal and it only takes a few minutes to drink them. The recipe and variations are up to you, and can include fruit, protein, eggs, yogurt, vegetables and whole-foods. Smoothies can be packed with phytonutrients, probiotics, vitamins, minerals and enzymes that come in whole foods. Or you may decide not be so healthy and can include cheese, cream, yogurt and lots of other food items. The fibres in the fruits and vegetables are blended, and so chopped into very small fibers that helps with their digestion and makes sure you benefit from all the nutrients in the smoothie. Make your breakfast smoothie into protein powerhouse using whey powder and eggs (or egg whites).

The classic green smoothie is very healthy - learn why here. Source: Public Domain

The Breakfast Smoothie Starter Pack

Most smoothie recipes call for some type of liquid to suspend the solid ingredients in and allow them to be blended. The type and quantity of liquid gives the smoothie the right thickness and texture. Some people like them very thin other people enjoy them so thick that you almost have to use a spoon to eat them. The base liquid can be plain water, milk, yogurt, light cream, soy milk, nut milks, fruit juice or other liquids. The base you choose partially determines how healthy you want the smoothie to be.

Smoothies can be warm hot or cold depending on the season. Some ideas for chilling down your smoothies are:

Frozen Fruit - The advantage of frozen fruit is that it does not dilute the taste, as can occur with water, and also provides a healthy smoothie with a creamy texture. The frozen fruit is cut up and ready to go and so convenient and always at hand.
Ice Cubes - a good way of thinning a smoothie and cooling it.

Kiwi Fruit smoothie is so delicious and very good for you with low calories and high fiber. Source: Public Domain

Super Smoothie Ideas

Protein Additives - Adding a quality protein adds power to your smoothie. You can use egg whites, whole eggs, fresh protein derived from whey (See: How to Make a Protein Shake) or a protein powder made from hemp, rice, peas. The protein powder will thicken up the smoothie. Beware of cheap protein powders because they often contain artificial ingredients.

Antioxidant Superfood Smoothies - Add green antioxidant powders like spirulina and chlorella to make a super-nutritious green smoothie. Or you can use lemon grass, bean sprouts and dark green leafy vegetables.

Fruit - Most smoothies have fruit and you an literally use any of your favourite fruits. Berries Low in calories and high in antioxidants.

Coconut Oil - is the one of the healthiest of fats. It provides your smoothie with a rich and creamier texture. It is not suitable for cold smoothies and it solidifies when cold.

Herbs and Spices - You can add any combination you like such as nutmeg, cinnamon and cloves compliment fruit and vegetable smoothies.

Omega 3 - can be added to smoothies by adding fish oil, chia, linseed (flaxseed) or walnuts. Add about one teaspoon.

Yogurt is ideal for smoothies - You can choose full or fat-free yogurt, and varieties with fruit and other flavors (why not make your own - (See: Homemade Yogurt | How to Make Yoghurt at Home)

Nut milk, soy and silken tofu are a great additions to a smoothie

Probiotics - Add 100 grams of natural yoghurt with live cultures or one or two teaspoons of probiotic powder.

The famous green smoothies are healthy and are full of fiber and vitamins. Source: Public Domain

Healthy Green Smoothies

Green smoothies are a blends of leafy green vegetables, other vegetables such as celery and fresh fruit. Unlike most fruit juices and other smoothies, green smoothies contain all the beneficial fiber and full array of nutrients in whole vegetables. Green smoothies are made by blending leafy greens like arugula, spinach, kale, and various micro-greens with a base liquid like fruit juice and water. Usually other ingredients are added to improve the flavor. But, beware that it is these added ingredients that can increase a green smoothie's calorie count, and its sugar and fat content.

Based on your individual preferences, some healthy additions to a green smoothie are:

Natural sweeteners like fruit, dates, honey or Stevia
Fruits like banana, apple, mango, oranges, berries, watermelon or pineapple
Fresh vegetables like cucumber, carrot, beans, peas, avocado, celery, beetroot, or cauliflower
Herbs and spices like ginger, cinnamon, cilantro, basil, turmeric, or cocoa powder
Creamy additions like dairy or non-dairy milks and cream, Greek yogurt, almond milk, coconut milk or silken tofu
Seeds and Nuts like almond, cashew, macadamia, or peanut butter, hemp or chia seeds, and flax meal
Supplements such as spirulina, protein powder or other powdered vitamins and minerals.

Lovely healthy green smoothie can help you lose weight via meal replacement. Source: Public Domain

Nutrient Rich Green Smoothie

Nutrition Information for Green Smoothies

The nutrients in your green smoothie will or course vary depending on what extra ingredients you include, apart from the leafy greens which have very little carbs and fat.

As a baseline, an 8 oz (250 g) serving made with with a half-cup each of spinach, kale, apple, and banana contains with no added suagr or honey contains:

Calories: 120
Protein: 3 grams
Fat: 0 grams
Carbohydrates: 30 grams
Fiber: 5 grams
Sugar: 15 grams

Other nutrients include:

Vitamin C
Vitamin A
Folate
Viatmin B6
Niacin
Manganese
Potassium
Calcium

Sick of your standard juice or smoothie? Then try one of these fabulous recipes. Source: Public Domain

Best Ever Smoothie Recipes

Method: For the first set of recipes, combine all the ingredients in a blender. Blend until creamy and smooth. Serve immediately.

Power Berry Smoothie

250g (2 cups) mixed frozen berries
100 gm natural yogurt with live cultures
1 tablespoons berries
1 small red apple, not pealed and chopped
1 teaspoons ground linseeds
A little sweetener such as honey or stevia if required
150 ml cold water

Breakfast Protein Smoothie

1 to 2 scoops protein powder (vanilla flavored)
1 cup skim milk
1 ripe banana, sliced
1 tablespoon cocoa powder
3 - 4 drops stevia liquid, or a teaspoon of honey if desired
4 or 5 ice cubes
1 tablespoon peanut butter

Banana Coffee Smoothie

2 bananas, sliced
1 teaspoon of coffee powder or 1/4 cup brewed coffee
1 cup plain yogurt
1-1/2 cups soy milk, vanilla flavor
1/4 of ground nutmeg (optional)
1/4 teaspoons ground cinnamon
2 - 3 ice cubes

Fresh Fruit Smoothie

1 cup fruit juice, any flavor
1/2 cup silken tofu
1/2 cup milk or cottage cheese
1/2 cup diced fruit or berries (any type will do)

Strawberry Breakfast Smoothie

1 cup Yogurt
1 cup Frozen or fresh whole Strawberries
2 tablespoons Granulated Sugar or honey

Blueberry breakfast Smoothie

1 cup Frozen or Fresh or frozen Blueberries
1 cup Yogurt
1/3 cup Apple Juice
1/4 teaspoons Ground Cinnamon

Banana Almond Smoothie

1 medium ripe banana, sliced
1 1/2 cup Skim Milk
1/4 teaspoons Almond Extract
1/2 teaspoons Vanilla Extract

Banana Carob Smoothie

1 Egg White (or whole egg)
1 medium banana, sliced
2 tablespoons Carob Powder
1/4 cup Rice Milk or Vanilla Soy or

Greek Yogurt and Orange Smoothie

1/2 cup Greek yogurt
1/2 cup orange juice
1/2 cup of fruit

Peanut Butter and Strawberry Smoothie

1/2-cup of strawberries
2 tablespoons of peanut butter.
2 tablespoons of plain Greek yogurt

Cranberry Almond Smoothie with Yogurt

1/2 cup cranberry juice
1 - 2 tablespoons of almond butter.
1/2 cup of blueberries or other berries
2 - 3 tablespoons of plain Greek yogurt

Super Berry Smoothie

1 scoop Of Non-Fat Yogurt
1 cup of frozen Blueberries
1 cup of frozen Blackberries
1 cup of frozen Raspberries
1 scoop High Quality Whey Protein
1 cup of frozen Strawberries
12 ounces Of Water

Peanut Butter and Banana Smoothie

2 tablespoons peanut butter
1 ripe banana
1 scoop Of Non-Fat Yogurt
2 scoops chocolate flavored protein powder
12 ounces of water

Pineapple, Spinach and Yogurt Green Smoothie

3/4 cup water
1 medium ripe, but firm banana
1 teaspoon coconut oil (optional)
1 cup of plain Greek yogurt (low-fat, if preferred)
1 cup of fresh (preferred), frozen or canned pineapple
3 cups of fresh spinach leaves (washed and shaken dry)

Method

Place all ingredients in a blender or food processor, and blend until smooth.

Green Goddess Smoothie with Kiwifruit

16 ice cubes
1 1/2 cup fresh spinach
2 kiwifruit (peeled, sliced)
1 green pear (cored, chopped)
1 green apple (cored, chopped)
1 cucumber (peeled, finely chopped)

Method

Put the spinach in a blender, first, and then add all the other ingredients.Blend on high speed for about one minute and serve in a tall glass with a sprig of mint.

Vitamin C Rich, Green Smoothie with Oranges and Pineapple

1/2 cup water
1 orange, peeled, quartered
1 banana, sliced, then frozen
1/2 cup orange juice (fresh preferred)
1 cup fresh baby spinach (washed and shaken dry)
1/2 cup pineapple chunks (fresh preferred or canned)

Method

Place all the ingredients into a blender bowl. Cover and pulse several times, stopping to push down ingredients that stick to the sides. Finish with a longer pulse to ensure the mixture is smooth.