Do you like rules? Or do you like to break them?
Either way, I have good news:
Nutrition involves both! There are nutrients we all need, and healthy-eating guidelines. But, truth is, everybody’s different. When it comes to food you should know the basic principles – then adjust to find what works for YOU.
Take breakfast, for instance. (I love breakfast, have I mentioned that?)
A healthy breakfast:
- Contains a balance of healthy carbohydrates, fat, protein, and fiber.
- Doesn’t need portion control. You’re fueling yourself for the day – don’t skimp! Eat until you are satisfied. Under-eating at breakfast can cause you to over-eat or grab junk food later.
- Can’t be skipped. You may not feel hungry, but you’ve fasted overnight and need fuel. Even if it’s only a few bites, eat a little protein, fat, and carbohydrate before 10 AM.
But within those guidelines, there’s room for personal taste.
Some people thrive on a hearty breakfast with plenty of protein and fat. (For example, Toasted Pecan Sweet Potatoes with ham or eggs.)
But others don’t want a large meal. Maybe you’d prefer something light and sweet. The temptation is to grab a pastry, bowl of cereal, or piece of fruit and call it good. But inadequate protein will leave you tired and hungry later.
Today’s recipe is my go-to, five-minute, light-and-sweet, protein-packed breakfast. It combines berries, avocado, quality protein powder, and golden flax seeds.
I’m not a fan of all protein powders – they can be processed, full of fillers, additives, and sweeteners, and made with hard-to-digest ingredients like soy. But high-quality protein powders are an easy way to make a balanced smoothie. Here are my favorite options:
- Grassfed collagen or gelatin: Collagen is the protein that strengthens skin, bones, hair, and the gut lining. Collagen is the “active ingredient of gelatin, and gelatin is the primary ingredient in bone broth. Hence the benefit of broth on gut, skin, and bone health. You can take gelatin or collagen in powdered form by mixing it with coffee, tea, (my fav) a smoothie. (NOTE: Collagen or gelatin alone aren’t adequate proteins, if you’re making a smoothie as a meal, pair them with another well-rounded protein.)
- Whey protein: This is my personal favorite. I like Biotics Research’s Whey Protein Complete, but if you can’t find that brand, look for one with grassfed whey as the only ingredient.
- Plant-based protein: I haven’t personally tried this one, but for those sensitive to dairy a sprouted-plant-based protein like this is an alternative to whey.
I usually use whey and gelatin, but any single or combo of those options will work.
Now, without further ado:
Mixed Berry Smoothie
- 1 c. Frozen mixed berries (strawberries, raspberries, blueberries, etc.)
- 2 T. Golden flaxseed or chia seeds
- Half of a ripe avocado
- 1 Scoop quality protein powder
- 1 T. Grassfed collagen or gelatin (optional)
- 1 t. Matcha powder (optional, adds a hint of green tea flavor so use sparingly)
- 2 c. Almond, cashew, coconut, or regular milk
Cut avocado down the middle and twist apart. Scoop one half into blender (I use the Nutri-Bullet) and add berries, seeds, protein powder, matcha, milk, and collagen or gelatin. (If using gelatin, let it sit on top of the liquid for a minute to dissolve, otherwise you’ll end up with gummy chunks.) Blend until smooth and creamy. If you prefer a thick smoothie, add less milk. If you prefer thin, add more.
Top with berries and coconut flakes if desired. Enjoy!
(Whey and avocado weren’t added to the one pictured because I was out. With those two magical ingredients, it will be fluffier with a lighter color.)
Variations on this recipe are endless. Experiment with other types of frozen fruit and flavorings, and let me know your favorites!
Wishing you the best of health,
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