When January rolls around, many of us make big New Year’s resolutions to change our whole diet in order to start the year off right. But here’s a question… Why not make a resolution to just start the day off right? Making a smaller, simpler promise increases the chances you will stick with it throughout the whole year!
Some of you may be doing great with your resolution and others might already be off the wagon… wherever you are, don’t worry! Let’s make this simple pledge to add a healthy breakfast to our day this month.
For a quick breakfast, smoothies hit the spot. They are fast to make, satisfying and you can easily take them with you when you walk out the door. The key to making a smoothie that will #FeedYourResolution and keep you feeling full until lunch is to focus on two things: PROduce and PROtein.
Pick Your Produce
The USDA recommends 1 ½-2 cups of fruit per day and for vegetables, the recommendations are even higher at 2 ½-3 cups a day. Adding a smoothie as part of your breakfast, snack or lunch on-the-go is an easy (and delicious!) way to work up to those daily produce goals.
Try fresh or frozen spinach leaves, fresh or frozen kale leaves, carrot, cooked sweet potato, cooked pumpkin, beet greens and cooked beets and/or cucumber.
Try berries, pears and apples, banana, avocado, pineapple, mango, papaya, kiwi, citrus, figs, plums, melons and/or cherries. Almost all fruit can be used either fresh or frozen.
Pick Your Protein
Adding protein to your blended drinks helps you feel fuller longer —here are easy ways to add extra protein:
- Add whole food sources of protein to your smoothie
Consider yogurt, kefir, nut butters, pasteurized egg whites, or silken tofu to bring richness and flavor to your glass. If you like a thicker, heartier texture boost your smoothie by blending in ground chia, flax seeds, hemp seeds or rolled oats.
- Add a scoop of protein powder
Plant-based protein is a great option that derives protein from nutritious products like brown rice, hemp seed, peas or soy. For dairy drinkers we love grass-fed whey protein—Did you know that at Whole Foods Market, all of our whey protein powder is from cows that are free of growth hormones and antibiotics, just like our milk?
Smoothies are very versatile so you should feel free to experiment with ingredients until you find a combination you love. Check out the diagram below… Simply choose at least one item from each row…then blend your way to breakfast bliss!
Want a tried and true recipe? Here’s one of my favorites:
LEAN GREEN SMOOTHIE
This lean green glass of goodness will keep you energized, full and feeling your best all morning long! Nutrient packed greens join forces with fresh fruit and juice to give you a high impact smoothie.
Makes about 2 ½ cups
- 2 heaping cups chopped kale leaves
- 1 ½ cups cold orange juice
- ½ of a pear (or apple or mango)
- 1 banana
- 1 tablespoon honey
- 1 scoop protein powder (We suggest a Grass-fed Whey Protein Powder, or if you avoid dairy, Plant-Based Protein Powder)
Remove kale leaves from their rough center stalk and coarsely chop. In a blender, combine kale and orange juice. Blend until no big kale bits remain. Stop blender and add pear, banana and honey. Blend until smooth. Enjoy!
Kathleen Wood, leads the Healthy Eating Program at Whole Foods Market, for the Mid-Atlantic region. She graduated from Dickinson College and then did a Master’s degree in Public Health at Boston University where she focused on nutrition and theories of health behavior change. She also completed a certificate in plant-based nutrition from Cornell University. For more wellness tips and seasonal recipes please follow her page here!