Let’s face it, we’re all busy, but we feel a lot better when we take an extra 10-15 minutes to make a quick breakfast before rushing out the door. I personally like to start my day with a nutrient-dense smoothie. Smoothies are a fast way to give yourself a healthy boost to get you through the morning. I aim to include the following in each of my smoothies: protein, fiber, fat, and veggies. Let’s break these down.

Your protein can come from a variety of sources, but I usually reach for collagen peptides, or pea protein. Collagen peptides, which either come from bovine or marine sources, are an easy, flavorless way to sneak in some protein. I personally love Further Food Collagen Peptides, and add a scoop to my smoothies every day (which gives you an extra 7-9 grams of protein per scoop depending on the collagen company you choose).

Plus, collagen provides even more benefits than just extra protein. Since our collagen production starts slowing down in our 20s, adding a scoop of collagen peptides can help give your skin a youthful glow, as well as give you stronger hair and nails. Pea protein is an amazing option if you follow a vegan or vegetarian lifestyle. However, make sure to read the ingredients.

As far as fat and fiber go, I either add a tablespoon of chia seeds for a boost of Omega-3 fatty acids, or ground flaxseeds. I’m not afraid of fat. It is a great way to satisfy hunger cravings and keep you from reaching for that 11 a.m. granola bar (which is usually packed with sugar). How you include fat in your smoothies is totally up to you, but great options include chia seeds, ground flaxseeds (also called flax-seed meal), avocado, coconut oil, or coconut butter.  

I try to sneak some veggies into my morning smoothie, which ensures I am getting some additional fiber. Even if I don’t eat another vegetable for the remainder of the day, I can feel good knowing I had some for breakfast. I usually go for organic spinach in my smoothies. You can add 2-3 handfuls and not taste a thing. Other great options include frozen steamed cauliflower and frozen zucchini, which will also thicken your smoothie.

Below are two delicious smoothie recipes, which are always being blended up in our kitchen. The first is a chocolate crowd pleaser. I love the combination of chocolate and berries in a smoothie. The chocolate I use in the recipe is raw cacao powder, which can be found at any health food store.  Not only does it give a wonderful chocolate flavor, it is full of antioxidants, magnesium, iron. and calcium. It’s a wonderful thing to keep stocked in your pantry.  

The second smoothie is my go-to green smoothie. I make this smoothie about four days a week because It’s a low sugar option and is totally delicious. Both of these recipes call for about ¼ cup of your favorite non-dairy milk. If you have a high-speed blender, this amount should be fine, but feel free to add up to ½ cup. Keep in mind: the less liquid, the thicker the smoothie will be.
 

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Chocolate Chia Berry Smoothie

Ingredients:

• 1 cup organic baby spinach
• ½ cup frozen mixed berries (blueberries, strawberries, blackberries, raspberries)
• ¼ cup frozen steamed cauliflower
• ¼ to ½ cup Non-Dairy Milk of choice
• 2 tablespoons Raw Cacao Powder
• 1 tablespoon chia seeds
• 1-2 drops of liquid Stevia (optional)
   

Go-To Green Smoothie

Ingredients:

• 1 cup organic baby spinach
• ¼ to ½ cup almond milk
• ¼ avocado
• 1 scoop Collagen Peptides or protein powder of choice
• 1 tablespoon nut butter of choice
• ½ tablespoon ground flaxseed
• 1-2 drops of liquid Stevia (optional)
   

Instructions: Add all ingredients to your blender and blend until well incorporated.

Q: How do juices differ from smoothies? Juices are made by extracting the juice and separating the pulp from the produce. Smoothies are blended whole, keeping the fiber in the drink.  

Q: What is the best way to make them at home? To make juice at home, you’ll need a juicer. I use a Breville at home, it’s really easy to make a quick juice. It’s a good, inexpensive starter juicer. For smoothies, you’ll need a traditional blender or a bullet-type blender. I’ve become a bit spoiled and really only want to use a Vitamix. No other blender compares in my opinion. 

Q: What are the essential ingredients to both? I always have a bunch of apples, cucumbers, celery, and lemons in my fridge. I like to have some fun and add mint, ginger, and fresh turmeric.   

Q: Is it okay to use frozen fruit or non-organic? Totally. Think about other stuff you eat. More than likely, this is trumping anything else you put in your body.

JUICE RECIPE: The Virgin Mary

YIELD: Varies depending on your juicer, use a measuring cup to prepare.

INGREDIENTS: 

• 4 ounces carrots
• 5 ounces tomatoes
• 5 ounces celery
• ½ lemon
• 1 clove garlic
• ¼ beet
• 1-inch cube fresh horseradish
• ½ teaspoon raw apple-cider vinegar 
• Thai or spicy pepper of your choice

SMOOTHIE RECIPE: Turmeric Lassie


INGREDIENTS:

• 5 oz Brazil Nut Mylk (recipe below)
• 
1/2 cup frozen or fresh Mango
• 
1 cube of fresh turmeric or 1/2 tsp. dried turmeric
• 
2 pinches of cardamom
• 
1/4 tsp vanilla


Brazil Nut Mylk: 

• Soak 1/2 cup Brazil nuts in water over night
• 
Drain water and blend with 1-cup fresh water until completely smooth.
• 
Strain through a fine sieve.  
• You can add as much water as you want to the desired thickness you like.