Mornings are busy for everyone. You need to shower, get ready, tend to your spouse and kids, hit the gym, run errands and make it to work on time. Lost in this busyness is often a healthy breakfast, with many adults opting to skip breakfast altogether. This is not healthy and causes you to snack earlier, ruining your chances of having great energy and good numbers.
Don’t have time in the mornings? Become s Smoothie Monster. There are thousands of easy smoothie recipes that you can tailor to almost any dietary restriction or preference. Invest in a high-speed blender and learn how to prepare smoothie jars that you can fix up the night before (that means you can dump the contents in the blender, press a button and go!)
Simple Green Smoothie
You know green smoothies are good for you, but they can taste bad if you aren’t careful. Select greens that are not bitter, like chard or spinach. Then select a liquid, such as almond milk, soy milk, coconut water or just good old H2O. Add fruits that will add sweetness and eliminate all bitterness of the greens. Add a booster like protein, acai powder or hemp seeds – or skip this step altogether. The finished product looks like this:
- 1 cup of spinach
- 1 cup of bananas, sliced (optional: freeze bananas so that the smoothie will be icy)
- 1 cup almond milk
- 1 teaspoon of protein powder (on days when you have a heavy workout, use 1 tablespoon to help your muscles grow)
Blend together and go!
Oats are healthy for your heart, low in fat and salt, and contain plenty of protein and fiber to keep you full. My favorite morning oat recipe is Overnight Oats.
You make this the night before and like the smoothie, there is no cooking involved.
- 1/3 cup rolled oats
- 1/3 – 1/2 cup milk [depending on how thick you like it]
- 1/2 banana
- Pinch of salt
- Pinch of cinnamon
Stir together in a bowl and cover with plastic wrap. The next morning you will have delicious and soft oats!
Frozen Yogurt Bites
Frozen Yogurt Bites are a treat all year round. They work for a fast breakfast on the run, but also as a healthy snack. All you need are some muffin cups, yogurt and the fruit of your choice. Try using Greek yogurt to give yourself more healthy protein, but just ensure you read the label, some Greek yogurt contains way too much sugar!
- 1 cup yogurt
- 1/4 cup fresh strawberries, sliced
- 1/4 cup fresh blueberries
- 1/4 cup fresh raspberries
- 1/2 cup fresh mango, diced (Substitute bananas, cherries, kiwi or other preferred fruit to your taste)
Use silicon muffin cups and place them on a baking sheet. Put a dollop of yogurt into each cup. Then put fruit in each cup, pressing them into the yogurt lightly. Put the cups into the freezer and freeze overnight. The next morning you will have excellent frozen yogurt bites. These can be stored for up to 2 weeks in an airtight freezer bag.