Hey guys! I’ve been taking it easy this last week spending time offline to reset, reflect + refocus. I’m feeling a *bigger* digital detox here on the horizon. Some people I know have been raving about it’s benefits! (Couldn't we all use a break?!)
So, in the meantime, I thought I would talk about something simple I get asked about ALOT. Whether it be at Cycler, friends or people I meet throughout my day, everyone always wants to know what each other eat’s for breakfast.
I think we’ve all become aware of how fueling up in the morning impacts our whole day. And for me, I’ve come along way from eating everything bagels with cream cheese and a diet coke in high school. (You can find out a little bit more of my food journey here.)
Once I got into college I was introduced to Isagenix through the family I babysat for. This was like the OG Isagenix, before instagram, before fit models and all that jazz. I started drinking protein shakes in the morning (mainly out of laziness) and found my energy levels change, my body change, I was stronger and had real muscle tone for the first time in my life.
Ever since then protein shakes and smoothies have been my go-to morning fuel.
For me, something easily digestible that packed a nutrient punch feels good in my stomach. Big heavy breakfasts I save for later in the morning or for lunch (or obv, brunch).
So today I thought I'd share some of my favorite, good-for-you recipes that will turn your mornings around. From brain fog + groggy by mid-morning to full + happy until lunchtime.
These recipes get me through teaching one (sometimes two) 50 minute Cyclebar classes and are jam packed with nutrient-dense superfoods.
What are superfoods?! I’m so glad you asked!
They are foods that have higher concentrations of antioxidants (you know, those things we can’t get enough of) vitamins + minerals. They are foods that have been around forever + have proven track records to be good for your overall health + well being.
The beauty with these recipes is that they are EASY! The base is always the same, but the flavors are all different. When you get the base of the smoothie down it’s easy to play around with different add-ins! And I use my tried + true Nutri Bullet blender for it all. 🙌🏽
You know I eye ball the ish out of this so I’m using my best guesses at the measurements. The brands I love (+ trust) are linked below.
It goes a little something like this:
SUPER SMOOTHIE BASE
-Enough unsweetened Almond milk, Coconut Milk, Coconut Water, Alkaline water (whatever floats your boat)
-15g plant-based protein or collagen protein (depending on the smoothie I’ll use chocolate or vanilla)
-2tbsp chia seeds
-3tbsp hemp seeds
-1tbsp MCT oil
-1tsp Maca powder
-5 or 6 ice cubes
-1tsp local bee pollen (optional)
There’s your base.
Right off the bat you’re talking about nearly 30 grams of protein (chia seeds + hemp seeds both are great sources of fat AND protein). If that seems too much, drink half before your workout + the other half after. Or drink half + put the rest in the fridge for a quick snack later in the day. The MCT oil contains tons of good-for-you fats that keep you full and your brain functioning at high frequency all morning.
Bee pollen is something new I’ve added to my smoothies after one of my best friends bought me some for my birthday (she knows me too well 😂). According to Dr. Axe, who I refer to as my primary care physician, these are the benefits of bee pollen:
“Bee pollen is wonderful for natural allergy relief and is responsible for the many health benefits of raw honey. It’s rich in vitamins, minerals, proteins, lipids and fatty acids, enzymes, carotenoids and bioflavonoids — making it an antibacterial, antifungal and antiviral agent that strengthens the capillaries, reduces inflammation, stimulates the immune system and lowers cholesterol levels naturally.”
Sounds pretty good to me, right?!
So now for the fun stuff.
(because, how cliche?! + it really does make you feel like a goddess)
This smoothie recipe is adapted from one fo my favorites that I was introduced to at my old gym Lifetime FItness (though it shouldn’t be referred to a gym so much as it should be called a “compound”, “country club”, “fortress” maybe? Anyone have one by them!? They are bananas.)
Anywho, this smoothie was my first experience with kale (like, whaaaa?!) and it showed me that greens can taste BOMB! I love it because unlike juicing, you get all the fiber + goodness that comes from the whole leaf/fruit.
Add to a vanilla protein smoothie base the following:
-1 big handful of kale
-1 big handful of spinach
-½ avocado (or a whole one if they're teeny)
-5 or 6 frozen mango chunks (probably half of a fresh mango)
This smoothie has packed nutrients from the kale + spinach, extra fats from the avocado (my body does better on a high fat diet, maybe yours does too!), plus a little carbs + sweetness from the mango. It tastes amazing and you’re starting your day with a full serving of greens! What could be easier?!
For the chocolate lovers out there like myself, this next one squashes your chocolate craving like nothing else! Its packed with superfoods like cacao + cherries and also sneaks in a serving of greens without you even knowing it.
Cherries + chocolate go to together like peanut butter + jelly. You’ll feel totally indulgent with this smoothie but you’ll be happy knowing you’ve gotten in a full serving of greens plus tons of antioxidants.
Now notice in the recipe below I wrote CACAO (ca-cow) and not COCOA. There’s a major difference. One is processed + full of sugar and the other is the superfood that you want. Raw cacao is full of iron, magnesium AND calcium plus it’s a natural mood lifter + contains neurotransmitters that chemically (naturally) help lift your mood. Pretty cool shit, right?!
If that wasn’t enough, cherries are also filled with antioxidants + are also anti-inflammatory and help in muscle recovery (great shake for post workout!). They also contain melatonin + helps with sleep! (but it doesn’t make you sleepy, you know what I mean?!)
If you’re a chocolate fiend like me, check this out:
CHERRY CHOCOLATE + CHOC FULL OF GREENNESS
Add the following to a chocolate-protein smoothie base:
-1 big handful of spinach
-2 tbsp of raw cacao powder (makes it super chocolatey)
-1 tbsp of cacao nibs
-Enough frozen pitted cherries (again, here, eyeball it. 1 cup usually does the trick)
-Cinnamon to cover the top
This next one is my favorite for its brain boosting goodness. It’s packed with blueberries which are good for you eyes + brain (they look like eyes don’t they?! Coincidence? I think not🤔) plus its one of the most antioxidant dense foods (clearly can’t get enough)!
Make sure on your next trip to Whole Foods or TJ’s you pick up a big ol’ pack of blueberries. They’re all great to grab a handful on the go!
For this smoothie, you can add the following to either a vanilla or chocolate protein base:
-1 handful spinach
-1 handful kale
-1 cup of blueberries (or a handful)
-1 tsp manuka honey (optional -- but another great superfood!)
Depending on the ripeness of the berries and banana, this smoothie comes out bright purple! SO fun.
SO! There you have it.
Three simple superfood smoothie recipes to start your mornings on the right foot + keep you full until lunch! No more hangry outbursts (your coworkers will thank you) + you’ll feel so energized and proud you took time to fuel + nourish your body the right way!
If you are subscribed to my newsletter, I sent out a few additional recipes! If you're not signed up yet, pop your email in below (I promise, always content...no spam) and I'll make sure you get the others!
I’m always looking for new smoothie recipes so if you have any you love, let me know! Comment below with your favorite smoothie combo + I'll definitely give it a try!
Hugs + High Vibes ✌🏼