I LOVE breakfast, but when I’m on the go, breakfast can be hard to fit in; this is bad news because after fasting (aka sleeping) our bodies need fuel, and when we skip breakfast we confuse our bodies by making them think we are in starvation mode. Starvation mode interferes with our blood sugar management, mood and focus; in addition to making it harder to lose weight. However, breakfast doesn’t have to be a laborious affair, a carefully crafted breakfast smoothie makes for a fast breakfast for those on the go.
A complete breakfast smoothie requires a few key components to be considered a complete meal- fruit and water simply will not do in a breakfast smoothie; you will be left hungry and wanting more. In order to sustain and nourish our bodies in the morning, a breakfast smoothie must have healthy fats, protein and fiber, in addition to fruit, vegetables and supplements.
Healthy fats are essential in a breakfast smoothie because they provide satiety, meaning they satisfy; which is why non fat and low fat foods lead to binging because we never get the satisfaction we are looking for. Healthy fats can come from a variety of places, coconut oil, fish oil, nuts, seeds and supplements; I am partial to hemp seeds because they are a rich source of omega 3 fatty acids that help lower cholesterol, balance blood sugar and improve insulin resistance. However, what makes hemp seeds superior is that they are also protein rich.
Protein is the next essential in a breakfast smoothie. Protein is muscle fuel and will also contribute to a full feeling. After sleeping for hopefully 7-8 hours, our muscles need protein to energize themselves for the tasks ahead; when we skimp on protein we deprive our muscles of the food they need to be great. Protein is found in hemp seeds, chia seeds and various supplement powders- just be sure that your powders are vegan and very high quality.
Fiber. Oh fiber, life is better with fiber in it! We need it to keep our bowels healthy and free of debris; and in our breakfast smoothie fiber works at starting the days process of digestion by moving food through from the start. Fiber comes in many forms, in a breakfast smoothie it will come from our fruits and vegetables, wheat bran, most nuts, and in this case, hemp seeds.
This breakfast smoothie is a favorite of mine because it is complete, so I can take it on the go and be satisfied for hours; but it also serves to energize me because there is matcha green tea powder. Matcha green tea powder is amazing in a breakfast smoothie because it provides over 10x more antioxidants than tea leaves and it gives sustained energy- so there’s no crash. Sea vegetables powders are also a great bonus in a breakfast smoothie, because they are rich in minerals that we can only obtain from sea vegetables; however, since they are in powder form and more condensed, we can get the benefits without our breakfast smoothie tasting like the ocean.
The allure of a breakfast smoothie, or any smoothie for that matter, is that they are completely bespoke, they are whatever you want them to be; so feel free to riff off the following recipe, as long as your breakfast smoothie has healthy fats, protein and fiber, you’re all good- the flavors, although important, are secondary when considering the perfect breakfast smoothie.
One sip and you will say, Good Morning indeed!
1 cup kombucha
1/2 cup oat milk (GF sub almond or hemp seed milk)
1 tsp matcha green tea powder
2 tbsp hemp seeds
1 tsp Vega Omega Oil Blend
1 tsp sea vegetable powder
3/4 cup frozen pineapple
1/2 cup frozen spinach
Combine all ingredients in a blender and blend until smooth.