Cooking with vegetables

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Protein and Energy Breakfast Smoothie

on September 13, 2012

This is the reason I wake up in the morning.

Our first recipe will be for an irresistable creamy tart breakfast smoothie that took me three years to perfect. I can not emphasize how important and life-changing this smoothie will be for you, especially if you are like me and don’t want to taste the vegetables: The ingredients are perfectly and harmoniously balanced to mask the taste of the vegetables. There is no better way to start your day then by getting all of your  healthy nutrients in one fell swoop

This recipe takes five minutes and it’s perfect for vegetarian beginners or for those that have a hard time meeting their recommended daily vegetable intake, which is around two and a half cups or “five-a-day”. Because I recommend you follow the recipe exactly and not leave anything out, I am going to list the main reasons for each ingredient below.

You will need:

1/4 avocado

1/2 cup of apple juice

dash of pineapple juice (about 2 TBS)

1/4 cup crushed ice

1 scoop egg white protein powder

1 cup of fresh spinach leaves

2 teaspoons of dry flax seeds

1 teaspoon of dry chia seeds

1 kiwi

2/3 cup fresh blueberries

The avocado and seeds provide the healthy omega fatty acids that are especially good for your hair, skin, and brain and it helps your body absorb vitamins. Without it, your fat soluble vitamins A,D,E, and K will be completely flushed out of your system. (Which is why you can’t take vitamins on an empty stomach- it’ll cause nausea and stomachache.) I found that the avocado also has two miraculous effects in this smoothie: 1.) The blended avocado absorbs the pineapple and gives the smoothie a ‘banana’ taste and 2.) It makes your breakfast delightfully creamy.

The spinach is a wonderful leafy green vegetable high in iron and Vitamin K. Popular new leafy greens (such as Kale) might be all the rage right now, but they can not compete. Do not substitute this one because spinach has the highest iron and vitamin K that you can get in a vegetable.

The blueberries, kiwi and the pineapple and apple juice add sweetness and a tart flavor to the smoothie. These ingredients are key because without them your protein/flax/spinach smoothie will taste like salad. Why suffer?  In addition, the blueberries and kiwi are free-radical killing antioxidants (AKA Vitamin C)  for immunity, wound healing and scar formation.

The egg white protein powder is the only protein that I recommend. I avoid all other types -such as whey and soy- because the first is a mysterious synthetic and heavily processed ‘curd’ that I don’t trust and the latter has been linked to breast cancer. Given these options, I prefer to go with the cleanest and safest option: Egg white. According to my nutrition professor, it is the purest and most easily absorbed of all powdered protein.

It is extremely important to get proper amounts of (meat-free!) protein for proper organ function and muscle maintenance. We aren’t going for the pale and scrawny vegetarian look here- let’s aim for healthy and happy!

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