Breakfast smoothies might seem like too much prep and cleanup in the morning. But fresh, homemade smoothies can be a great substitute for those refined breakfast cereals and nutrient-poor instant oatmeals that aren’t half as filling.

Plus, making smoothies and concocting original recipes can also make for fun activities in the kitchen. Made right, smoothies can be nutritious and filling breakfast “meals” that offer a host of health benefits. It also doesn’t hurt that making one takes no more than five minutes tops.

Reasons to drink fresh smoothies

Doubtful about the health benefits of smoothies? It’s high time to change that. Here are some foolproof reasons to start making and drinking smoothies for breakfast, according to smoothie enthusiasts:

Nutritious

Fresh smoothies often feature one or more kinds of fruits. In the case of green smoothies, people use salad greens like kale and lettuce. With the use of these fresh ingredients, it should come as no surprise that healthful smoothies boast an incredible nutrition profile.

Also, smoothies are often more nutritious than fruits alone. It often takes handfuls of fruits to make a tall glass of smoothie. Therefore, more fruits mean more concentrated nutrients. These include antioxidants like vitamins A, C and E, and minerals like magnesium, zinc and phosphorus.

Plant-based foods also offer a host of organic compounds that can boost immune health and protect against infection and disease. These include beta-carotene, the pigment found in carrots, and alpha-linolenic acid, an essential nutrient for heart health.

Digestible

Blending makes fruits and greens easier to digest than eating them as-is. Plus, it’s easier to consume more fruits or greens if these foods are in smoothie form. You can also steam salad greens before blending them to make them even more digestible.

Portable

Smoothies are a grab-and-go kind of food perfect for those rushing through their mornings. Just prep the smoothie the night before and keep it in the fridge until it’s time to go. No need to bring along apples or bananas in storage bags and containers!

Less prep time

One of the reasons people often skip breakfast is the amount of prep time it takes, from heating the pan to seasoning eggs, and then making tea or coffee after. But breakfast doesn’t get easier than making smoothies. Just grab a couple of fruits and toss them in the blender.

Customizable

Fried eggs, omelet and pancakes can get old after some time, but not smoothies. The great thing about them is that there are no rules. You just can’t mess up a smoothie. Tired of green smoothies? No problem. Go for berries then. If that gets old, use bananas or apples. You’ll never run out of ingredients!

Contains plant protein

Plant protein is one of those essential nutrients that people miss out on the most. But it’s simple enough to incorporate into smoothies. Great sources of plant protein include chia seeds, hemp seeds, quinoa and oats. Toss a handful of these into the blender for a nuttier green smoothie or fruit shake.

Increases fiber intake

Skeptics argue that blending fruits robs them of their fiber, that essential macronutrient for gut health and blood sugar regulation. But this isn’t true. Smoothies and other pureed foods, like soups and dips, have just as much fiber as their solid version.

Healthful breakfast smoothie recipes

Smoothies shouldn’t be used to replace entire meals like lunch or dinner. But smoothies are great for upping nutrient intake in case of a not-so-balanced diet.

Because of their rich nutrient content, smoothies are also best consumed in the morning to jumpstart important processes like metabolism and digestion.

Here are some tried-and-tested smoothie recipe for a nutritious, delicious and filling breakfast:

Kale smoothie

Kale is among the most nutrient-dense foods on the planet. On top of its abundant amounts of immune-boosting vitamin C, kale also contains potent plant antioxidants like quercetin and kaempferol. These compounds can prevent the onset of chronic diseases like heart disease and diabetes.

To make a clean and filling kale smoothie, blend a handful of kale leaves, half an avocado, the juice of half a lime, a handful of frozen pineapple chunks, a piece of ginger, a tablespoon of cashew nuts, a banana and a cup of water. Just add more water if the mixture is too thick.

Kefir breakfast smoothie

Kefir is a fermented milk drink teeming with live microorganisms called probiotics, which are beneficial for gut health. Fermented foods like kefir might be too strong to consume on an empty stomach, especially in the morning, but that can easily be remedied by incorporating it into a smoothie.

For a probiotic-rich breakfast, blend mango chunks, a piece of ginger, half a teaspoon of ground turmeric, six ounces (oz) of fresh orange juice and 10 oz of kefir. Add honey to taste. This can then be chilled for up to 24 hours.

Breakfast super-shake

This smoothie made from berries is high in natural fats and sugar. Besides being an energizing breakfast shake, it also makes for a nutritious pre-workout drink. Down a glass in the morning before heading to the fitness center.

For a nutritious and energizing smoothie, blend three oz of full-fat milk (or almond milk, if vegan), two tablespoons of yogurt, five oz of mixed berries, two oz of fresh blueberries, a tablespoon of chia seeds, half a teaspoon of cinnamon and a teaspoon of organic or Manuka honey.

Green breakfast smoothie

This recipe is ideal for those looking to boost their vegetable intake. It’s also quite an energizing drink, and it uses a plant-based milk substitute, perfect for vegans and vegetarians.

To make this smoothie, chop a handful of spinach leaves, about two oz, and four oz of broccoli florets. Blend these together with two celery sticks, four tablespoons of desiccated coconut, a banana, 10 oz of rice milk, a quarter teaspoon of spirulina or plant protein powder and 10 oz of water.

Tropical breakfast smoothie

Grab a couple of seasonal tropical fruits and whip up this fresh, golden smoothie. It features a blend of mangoes, orange, banana and passion fruits, all of which are abundant in immune-boosting vitamin C. This smoothie is also quite energizing, clocking in at 189 kilocalories.

To make this tropical delight, scoop the pulp of the passion fruits into a blender and add a banana, mango and 10 oz of fresh orange juice. Puree until smooth and add ice cubes for a refreshing finish.

Turmeric smoothie bowl

Turmeric, a golden spice from India, is chock-full of antioxidants and potent plant compounds that can help bolster immune health. Foods and drinks containing turmeric are best consumed during flu season to minimize the chances of getting sick.

For a warm and nourishing smoothie bowl in the morning, peel a four-inch piece of fresh turmeric root and grate it. You can also just use two teaspoons of ground turmeric.

Then, add this into the blender together with three tablespoons of coconut milk yogurt, about two oz of gluten-free oats, a tablespoon of cashew butter (or a handful of cashews), two bananas, half a teaspoon of ground cinnamon, a tablespoon of chia seeds and 20 oz of water.

Blend until smooth, then serve in a bowl. Sprinkle some chia seeds or chopped nuts to finish.

Kiwifruit smoothie

Kiwifruits are rich in essential nutrients, including vitamins C, K and E, potassium, fiber, folate and copper. Kiwifruits are also antioxidant powerhouses, and eating them on the regular can help protect against colds.

To whip up this immune-boosting smoothie, peel at least three kiwifruits and one mango. Cut them up into chunks and blend them together with one banana and 17 oz of fresh pineapple juice until smooth.

Fresh, homemade smoothies boast a tumbler-full of nutrients and health benefits, depending on the ingredients you chuck in the blender before the blades start spinning. Whip up these smoothie recipes for a delicious and filling breakfast that’s neither eggs nor oatmeal.

Sources:

CleanEatingKitchen.com

BBCGoodFood.com