Berry Protein Smoothie & Breakfast Tutorial

January 30, 2014

berry protein smoothieYou’ve heard it a million times. From your mother, your trainer, your well-meaning friend or even the magazine on your coffee table: Breakfast is the most important meal of the day. Well, they’re all right. But I would add an important adjective to that familiar phrase.

A nutritious breakfast is the most important meal of the day. 

There are numerous reasons why eating a healthy breakfast is a smart start to your day, but here are a few of my top reasons:

  1. Breakfast breaks the nighttime fast by waking up your body and getting your metabolism cranking.
  2. Eating a filling breakfast wards off mid-morning cravings that might lead to over-eating later in the day.
  3. Providing your body with nutrients and energy in the morning will increase concentration, focus and alertness for the day ahead.
  4. Breakfast improves your attitude! When you feel better on the inside, it shows on the outside. You are more calm, positive and happier. Let’s be honest, I’m a grumpy mess when my stomach is growling. . .who’s with me?!
  5. Breakfast is a great opportunity to fuel your body with vital nutrients. Eating a healthy breakfast will knock out 1-2 servings of fruit, veggies, fiber, protein and healthy fats that your body needs.

Now that we know the benefits of eating a nutritious breakfast, what does “nutritious” actually mean?

I’m no nutritionist but I’ve worked with my fair share. I believe that a healthy breakfast includes the following components:

  • protein {eg: eggs, protein powder, lean meats, nuts, nut butters}
  • fruit {eg: berries, apple}
  • vegetables {eg: spinach, kale, tomato}
  • healthy fats {eg: avocado, nuts, seeds, nut butters, coconut oil, extra virgin olive oil}
  • high-fiber carbohydrates {eg: quinoa, beans, oats, berries}

And here is what you don’t want to include on a regular basis, as these will cause your blood sugar to spike and then crash:

  • highly processed, packaged items
  • white sugar
  • white bread, pastries, donuts

*Of course, we are all human and it’s nice to treat ourselves! It’s not about rigidity; it’s more about balance. So, don’t beat yourself up if you have syrupy pancakes on Sunday morning or grab a chocolate muffin on the way to work every once in a while.

Today I want to share with you my Berry Protein Smoothie. It’s not only refreshing and delicious, but it features 4 of my favorite superfoods.

Blueberries pack an anti-oxidant punch while chia seeds and flaxseed meal provide essential fiber. The chia seeds also give the smoothie a creamier texture. I use a chocolate plant-based protein powder by Plant Fusion. It is both dairy and gluten-free. Sneak in a handful of green, leafy spinach and you won’t even realize you’re having a veggie serving.

Enough rambling. . .let’s blend!

smoothie ingredients

berriesMakes one large glass

-1 1/4 cup unsweetened almond milk {or milk of your choice}

-1 cup frozen blueberries

-one scoop chocolate protein powder {aim for ~20g per scoop}

-1 tablespoon chia seeds

-1 tablespoon ground flaxseed meal

-a large handful of fresh spinach leaves

-1 tsp bee pollen, sprinkled on top

berry protein smoothie

Simply place all ingredients {except bee pollen} in a blender, starting with almond milk and finishing with spinach leaves. Blend on high until smooth. Sprinkle with bee pollen. Enjoy!

Lots of love,

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Adapted from: The Virgin Diet Shake

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3 thoughts on “Berry Protein Smoothie & Breakfast Tutorial

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