Energizing Easy Breakfast Smoothies

Quick Health Scoop

• Smoothies can be a quick and easy way to fuel your body in the morning.
• For optimal energy, create a smoothie that contains fiber, protein, and healthy fat to keep you full and support a normal blood sugar response.
• Nuts, nut butters, and seeds are an easy way to add healthy fat, fiber, vitamins, and minerals to your smoothie.
• Other nutritious smoothie ingredients include dairy products, fruit, oats, tofu, and vegetables.

Most people think of fruit when they think of breakfast smoothies. While fruit is a delicious staple ingredient in most smoothie recipes, it shouldn’t be your only ingredient choice for a burst of morning energy.

Fruit contains fiber, vitamins, minerals, and antioxidants that can support energy levels. However, it’s also a source of natural sugar. Smoothies made with several servings of fruit and not much else can create a blood sugar spike that leaves you feeling hungry and grumpy (aka the dreaded hanger!) soon after drinking.

Keep reading to learn the formula to build a better breakfast smoothie for all-day energy, plus several easy energizing breakfast smoothie recipes to get you started.

What Makes An Energizing Breakfast Smoothie?

The trick to making a smoothie that keeps you energized for hours is including ingredients that add that satiating trio of fiber, protein, and healthy fat. These nutrients take time to digest, which keeps you feeling full, provides a long-lasting supply of energy, and supports steady blood sugar levels.

For an energizing breakfast smoothie, start with a liquid, such as water or your preferred milk, and fresh or frozen fruit. Then, choose from these easy smoothie add-ins to increase the fiber, fat, and/or protein content of your next smoothie creation.

Nutritious breakfast smoothie add-ins:

• Avocado
• Cottage cheese
• Greek yogurt
• Kefir
• Nuts, including raw almonds, cashews, pecans, or walnuts
• Nut butter
• Oats
• Protein powder
• Seeds, like hemp, chia, flax, sesame, or pumpkin
• Tofu
• Veggies, such as beets, riced cauliflower, leafy greens, or steamed squash

Many of the foods above also contain vitamins and minerals that help boost energy. Nutrients that help support energy levels include:

• B Vitamins - found in avocados and whole grains
• Vitamin C - found in fruits and vegetables
• Iron - plant-based sources include leafy greens, nuts, seeds, oats, and tofu
• Magnesium - avocado, bananas, leafy greens, nuts, and seeds are good sources of this mineral
• Zinc - nuts and seeds are an easy way to add zinc to your smoothie

These nutrients play a role in producing energy at the cellular level. Studies have linked the intake of these nutrients with improvements in physical and mental energy levels, which highlights the importance of eating a variety of nutrient-dense foods.[1]

For an extra flavor boost, try adding:

• Citrus zest
• Fresh ginger
• Ground cinnamon
• Ground turmeric
• Pure vanilla extract

Here are 4 easy and tasty energizing breakfast smoothie recipes made with some of the above ingredients.

Read More: 8 Benefits of Magnesium and Zinc

Cherry Berry Smoothie

If you’re in the mood for a very berry smoothie, this recipe is sure to satisfy. It’s made with raspberries, blackberries, and blueberries, plus cherries for extra sweetness.

Dark-skinned fruits, like berries and cherries, are nutritious choices since they’re rich in polyphenols or plant compounds that have antioxidant properties.[2] Kefir lends a tangy taste, similar to yogurt, and is also a source of beneficial probiotics that can support digestive health.

1. Place ¼ cup raspberries, ¼ cup blackberries, ¼ cup blueberries, and ¼ cup pitted cherries in a smoothie blender. (Note: you can use fresh or frozen fruit.) Add 1 cup unsweetened kefir, 1 tablespoon chia seeds, 1 tablespoon almond butter, and optional ½ cup ice cubes.
2. Blend until smooth. Transfer to a serving glass and enjoy.

Read More: Probiotic Foods List: The Best Food Sources for Probiotics

Creamy Tropical Smoothie

Many smoothie recipes call for bananas to make them creamy, but this recipe gets its ultra-smooth texture from the addition of avocado and yogurt. Avocados contain heart-healthy unsaturated fats and fiber. They’re also a good source of B Vitamins, Magnesium, and Potassium. Pumpkin seeds also contribute fiber, Iron, and Magnesium. 

Adding a healthy scoop of plain Greek yogurt to your smoothie is an excellent way to bump up the protein content. It’ll also add bone-building Calcium and Vitamin D.

1. Place ½ cup pineapple chunks, ½ cup mango chunks, 1 cup loosely packed baby spinach, and half of a pitted and skinned avocado in a smoothie blender. (Note: you can use fresh or frozen fruit.) Add ½ cup plain Greek yogurt, ¾ cup unsweetened coconut milk, 2 tablespoons pumpkin seeds, and optional ½ cup of ice cubes. For extra flavor, add a squeeze of lime juice and/or ¼ teaspoon of pure vanilla extract.
2. Blend until smooth. Transfer to a serving glass and enjoy.

Mocha Smoothie

For those of you who enjoy coffee as part of your morning routine, this mocha-flavored smoothie contains both caffeine and energy-boosting nutrients to help you start your day on the right foot. Frozen riced cauliflower adds fiber and helps thicken the smoothie and cashews provide protein and healthy fat, as well as Iron and Magnesium.

1. Place ½ banana, ½ cup frozen riced cauliflower, ¼ cup raw cashews (or substitute 2 tablespoons nut butter), and 2 pitted Medjool dates in a smoothie blender. Add 1 scoop of your favorite protein powder, 1/2 cup freshly brewed coffee, ½ cup of milk of choice, 1 tablespoon of unsweetened cocoa powder, 1 tablespoon of ground flax seed, and ½ cup of ice cubes.
2. Blend until smooth. Transfer to a serving glass and enjoy.

Strawberries and Cream Oatmeal Smoothie

This smoothie recipe is a healthier take on popular fruit and cream-flavored instant oatmeal. An oatmeal smoothie may sound unusual, but oats blend well into liquids and add a mild, nutty flavor. They also help thicken a smoothie and increase the fiber and protein in your smoothie, which translates to a more filling recipe. Oats also contain energizing B Vitamins, Iron, Magnesium, and Zinc.

1. Place 1 cup of strawberries and ½ cup of rolled oats in a smoothie blender. (Note: you can use fresh or frozen fruit.) Add ½ cup plain cottage cheese, ¾ cup milk of choice, 2 tablespoons hemp seeds, ¼ teaspoon pure vanilla extract, and optional ½ cup of ice cubes.
2. Blend until smooth. Transfer to a serving glass and enjoy.

Learn More About Healthy Eating:

• Healthy Nature Made® Wellblends™ Inspired Smoothie Recipes
• 9 Healthy Breakfast Ideas to Try
• 7 Best Healthy Foods to Incorporate Into Your Diet

Follow @NatureMadeVitamins on Instagram for new product news, healthy tips, and more.

This information is for educational purposes only and is not intended to serve as medical advice or a recommendation for any specific product. Consult your healthcare provider for more information.

References

1. Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients. 2020;12(1):228. Published 2020 Jan 16. doi:10.3390/nu12010228
2. US Department of Agriculture. USDA Database for the Flavonoid Content of Selected Foods, release 3.1. May 2014. Available at: http://www.ars.usda.gov/SP2UserFiles/Place/80400525/Data/Flav/Flav_R03-1.pdf.