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5 Tips to Create a Balanced Breakfast Smoothie

Updated: May 24, 2020

It’s time to create a new breakfast staple for your kids. Although breakfast is the most important meal of the day, a typical kids breakfast is high in processed grains such as cereal, pancakes, bagels or waffles.These breakfasts are easy to make, however they don’t give the ideal nutrients or balanced meal your kids need to start their day. A balanced breakfast contains a protein, a carbohydrate and healthy fat.


Here are five tips to help you create a balanced breakfast smoothie that will keep your kids satisfied until their morning snack or lunch and provide them vitamins, minerals, protein, carbohydrate and healthy fats, essential for energy and growth.



Tip 1: Start with raw nuts.

Nuts create a great base for your smoothie. Nuts provide protein, healthy fats and will give your smoothie a good consistency. Try almonds, cashews or walnuts. If your child is allergic to nuts, then leave this step out.


Tip 2: Add a carbohydrate.

For a smoothie, fruit is your ideal carbohydrate. Fruit provides quick energy, vitamins, minerals and fiber. Bananas will give your smoothie a creamy consistency. Also try fresh berries, mango or papaya. Fruits with skin, such as apples don’t typically create a smooth consistency in a smoothie. Use fresh or frozen fruit. The typical store bought smoothie is high in sugar, however your smoothie does not need quite as much fruit, given all the other ingredients that will create a creamy consistency.


Tip 3: Include a protein.

Protein will help keep your child’s blood sugars steady longer, helping them feel satisfied longer. Good quality protein powders are ideal since they are smooth and emulsify easily. Try a dairy based organic grassfed whey protein such as Tera’s Whey. If you prefer a non-dairy protein powder, try Warrior Food Natural Vegan Protein powder by Health Force, made from a combination of rice protein and hemp seeds. Although not as smooth as whey protein, this protein powder has a relatively smooth consistency and no aftertaste, unlike many pea protein based vegan protein powders. You may also use yogurt, Keep in mind that most kid friendly yogurts are high in sugar, therefore choose a yogurt with low or no sugar, knowing you will have the sweetness from the fruit.

Tip 4: Provide a healthy fat.

Healthy fats will further help to keep you child satisfied until their next meal or snack. They are important for your brain, which is 70 percent fat. They also supply nutrients that are essential for growth, are necessary for energy as well as the absorption and metabolism of some nutrients. Try flax oil, coconut butter or even avocado.


Tip 5: Choose a Liquid.

Most smoothies have fruit juice added as their liquid of choice. Why add sugar in liquid form when you can get the carbohydrate from whole fruit? The key to a balanced meal as a smoothie is to no overdue the sugar component of the drink. Instead of juice, try water, milk or unsweetened almond milk.


Bonus Tip:

Create new smoothie flavors by adding cacao powder, pure vanilla extract or ground cinnamon. Chocolate banana smoothies are a favorite. Try a handful of raw baby spinach for added fiber, vitamins and minerals with no flavor change guaranteed!


These tips, when combined, make a balanced, nourishing breakfast smoothie, perfect for a hot day or breakfast on the go. 


Breakfast Smoothie Recipe

Makes 1 smoothie


1. Put a handful of raw almonds (approximately 15-20) and put in blender. Add 1/2-3/4 cup water.


2. Blend the almonds for 1 minute, until the mixture becomes a pulp. This is the base of the smoothie. Note: this step is key to creating a smooth smoothie.


3. Add 1/2 banana plus 5 strawberries or 1/3 cup blueberries. Having frozen fruit on hand works well. Remember to peel bananas before freezing.


4. Add 1 scoop of your favorite protein. Examples include dairy based Tera’s Organic Whey Protein or Warrior Food Natural Vegan Protein powder by Health Force.


5. Add a healthy fat. Try 1 tablespoon coconut butter such as Artisana brand or 1 teaspoon flax oil or 1/4 avocado.


6. Add Lakanto brand monk fruit sweetener to make sweeter without adding more sugar. Try 1 or 2 spoonfuls.


7. Add a large handful of raw organic baby spinach. I promise you won’t taste it!


8. Add ice and water for desired consistency and coldness. Blend well to create a smooth, creamy consistency. Serve. Enjoy.


Note: Use any extra smoothie to make a homemade frozen popsicle using a popsicle mold.

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