Which breakfast gives you the most ‘mileage out of your tank of fuel’? Have you noticed which foods make you feel nicely satisfied in your stomach, awake and bright in your mind, with a steady stream of energy and even mood for the next few hours? Rather than feeling sleepy, irritable, hungry an hour later, heavy and bloated!
One of my favourite breakfasts that ticks the boxes for me is an awesome smoothie. It has 4 key ingredients; fruit, protein, oil / fat and a superfood. Mix with water and Voila, ready to drink.
- Fruit– 1 cup of berries (fresh or frozen) or a banana are my favourites but you can use a cup of any fruit that blends easily.
- Protein– 3 dessertspoons or 1 scoop of protein powder. I use un-flavoured whey protein but you can use soy protein, rice protein, pea protein or hemp seed protein powder as preferred. Some people like 1 or 2 organic fresh raw eggs. Your choice.
- Oil or Fat– 2 tablespoons flaxseed oil but you could use an avocado or 3 teaspoons tahini paste (ground sesame seeds)
- Superfood– 1 teaspoon Spirulina, Barley grass or Wheat grass powder. These powders are rich in a wide variety of vitamins, minerals, trace elements and also contain some protein.
- Water– 1 cup
- Optional extras; 1 teaspoon cinnamon, which is great for evening out the glucose levels and a handful of green leaves such as spinach, yes really!
- Place fruit in blender/ liquidizer with ½ cup water. If you are adding green leaves, then put them in now.
- Blend until smooth.
- Add other ingredients and blend with remaining water for a few more seconds until all combined. When trying the smoothie for the first time, you may want to leave the superfood powder out. Taste without and then (hopefully!) enjoy the taste with the superfood powder added in. I find some powders are stronger than others in taste, so it’s worth experimenting with them.
This looks good, just a few queries though:
– Could almond milk be used in place of water and whey protein? Is Whey protein okay for lactose free diets?
– Have tried sprilina previously but didn’t seem to agree with me. Is the Extreme Greens powder shown in the photo similar to Spirilina? Also as this looks alot in the packet, do you know if this comes in smaller amounts, and where is it purchased through?
Clarice Hebblethwaite says
Hi Nicole, yes you can switch the protein powder and water to almond milk. This won’t be quite so high in protein so may not be so satisfying for as long. You can always soak some organic almonds overnight and also blend them in for extra protein.
Whey protein is fine on lactose free diets as it has no lactose or carbohydrate at all.
Yes spirulina doesn’t work for all people. I find the barley grass or wheat grass powders often more tolerated (not allowed if coeliac). And the Extreme Greens I have here from “http://www.eternaldelight.co.nz/2012/07/organic-extreme-greens/” is a mixture of alfalfa leaf, kale, leaf, barley grass, spinach, spirulina and kelp. I find it quite mild tasting which is nice. Eternal Delight are also at the Farmers Market, Riccarton House, Christchurch each Saturday morning.
It does come in smaller amounts of about 40g. (This pictured is a 200 g packet). Hope you enjoy:)
is why protein ok for a low-fodmap diet?
Clarice Hebblethwaite says
Hi so sorry for not replying earlier, I missed your comment! Yes whey protein powder is fine on a Low FODMAP diet as it is free of all lactose