It takes less than 5 minutes from the first smoothie thought to having one in hand. So, even those not used to the concept of breakfast may be able to squeeze one in.
Smoothies are great for healthy-eating beginners because the base recipe has two ingredients:
- Fresh fruit, and
- juice, milk, soymilk or another liquid.
Really, that’s it. Toss them in a blender, blend and down the hatch. But the smoothie’s simplicity can be deceptive. Passionate smoothie aficionados have hundreds if not thousands of variations, with additions of everything from nuts to nutritional yeast to royal jelly to tofu. Ever had a Fuzzy Navel cocktail? Well, orange juice and a fresh peach do make beautiful music together and a delicious smoothie too.
Two smoothie ingredients that even further bolster the nutrition benefits of a blended breakfast are wheat germ and crushed flax seed. Tossing in a tablespoon of crushed flax seed gives a fiber boost as well as heart-healthy-but-hard-to-get-through-food omega-3 fatty acids. Buy flax seed whole in the supermarket, store in the freezer, and crush in a coffee grinder, with a mortar and pestle, or with a spoon on a hard surface. Crushing is necessary because the human digestive system doesn’t break down the seed’s outer shell. Flax seed takes some effort, but is a wonderful whole food alternative to an omega-3 supplement. Omega-3 fatty acids have been shown to have benefits for cancer prevention and heart health, among other things. Experts say that many people who don’t eat fish regularly don’t get adequate Omega-3s for health. Another nutritious add-in, wheat germ adds a nutty flavor and texture to a smoothie, and gives a boost of B vitamins like folate that promote nerve/brain health, as well as a number of minerals.
Here’s a basic smoothie recipe for starters. From here, get creative and add favorite flavors, textures and colors.
Orange Banana Yogurt Smoothie
Ingredients:
- 4 oz orange juice
- 4 oz non fat vanilla yogurt
- 1 banana
- 1 tablespoon wheat germ
Place all ingredients in blender. Blend until smooth, and serve in a tall glass.
1 serving
Nutrition Facts per serving: Calories: 254, Calories from Fat: 28, Total Fat: 3.1g, Saturated Fat: 1.4g Cholesterol: 7mg, Sodium: 82 mg, Total Carbohydrate: 50.2g, Dietary Fiber; 4.4g, Sugars: 32.5g, Protein: 10.1g
Did you know that the National Centers for Disease Control and Prevention recommend 5 to 9 daily servings of fruits and vegetables? That's because eating plenty of fruits and vegetables has been shown to decrease a number of chronic diseases plaguing Anericans. If you haven't seen a fruit in weeks, let alone eaten one, start slow and build over time. Trying a smoothie is a terrific start. As intake of fruits and vegetables rises, people find that they just don't have room for quite so much junk food.
