Breakfast Smoothie

This smoothie is a super quick breakfast that is so easy to whip up in the morning, It is royally rich in protein, healthy fats and complex carbohydrates to fuel growing bodies fast.  They’re also a great vegetarian source of iron, zinc and calcium.  Smoothies are a great option to enjoy on the go, they are simple to adapt with what you have on hand and for personal preferences or allergies, and they’re delicious for Mum and Dad too.

Make mornings even quicker, and batch prep these smoothies! Place all the ingredients into a container in the freezer, aside from the milk.  You can the dump the bag into the blender in the morning, pour over the milk, blend it up, and ta-dah… brekkie in 30 seconds.

*** This recipe is based on the recipe created by Boob to Food.

High Protein Breakfast Smoothie

6+ Plants

2 frozen bananas*

1 ½ cups milk of choice (e.g. dairy or plant based)

½ cup yoghurt of choice (e.g. Greek / dairy or plant based such as coconut)

1-2 tbsp nut or seed butter (e.g. peanut, almond, pumpkin seed paste or tahini)

1-2 tbsp seeds (e.g. sunflower, pumpkin, hemp, sesame.  If using chia, just use 1 tbsp)

1 tbsp cacao powder (or cocoa, or carob powder)

1 cup canned chickpeas, drained and rinsed

1 cup ice cubes

Sweetness: 1-2 medjool dates, 1-2 teaspoons of maple syrup or honey, or leave out if the bananas are sweet enough.

Instructions:

1.        Combine all the ingredients in a high-speed blender or food processor and blend until smooth.  Taste and adjust for sweetness and texture.

Extra Plants:

·      If chickpeas aren’t your jam, swap for ½ cup oats

·      Add a handful of baby spinach to the mix before blending

·      Swap half a cup of ice for half a cup of frozen raspberries

·      Add ¼ avocado for extra creaminess, healthy fats, fibre and a host of essential nutrients.

Notes:

·      *Next time you have some overripe bananas that you can’t use on the spot, peel and pop them in a bag or container in the freezer for smoothies, pancakes and of course, banana bread and muffins.

·      If offering to smaller children, be mindful of the nuts, seeds, cacao and honey in the recipe (have they already been exposed to allergens?  No honey for under 12 months, caffeine in cacao)

·      Freeze leftovers into icy pole moulds for a healthy treat.

·      My favourite tip to improve digestion improve absorption of nutrients (especially for adults on the go!), is to keep a little crunch in the smoothie, to remind yourself to CHEW.  You can do this by:

o   Not blending the smoothie until completely smooth – leave some texture

o   Add some additional crunch to the smoothie just before serving, such as nuts, seeds or granola.

o   Serve your smoothie in a bowl and eat it with a spoon