The Ultimate Breakfast Smoothie: What to Put in It and How to Keep It Balanced
Whether you want an energy kick or a nutrition boost, a smoothie is quick, cheap and easy to fit into a busy morning. My version mixes fresh and frozen fruit, flaxseed and whey protein powder, and the original post promised recipe details that never made it onto the page. Here is a complete rundown instead.
What goes into a breakfast smoothie?
Use this as a starting point rather than a tested recipe: about a cup of fruit (fresh and frozen together, such as banana and berries), a tablespoon of ground flaxseed, one scoop of protein powder following the amount on the label, and about a cup of milk or plant milk. Blend until smooth and add ice or water if it is too thick. Combine different fruits for different tastes and textures, and use frozen fruit when you want a cold, thick drink without ice.
Why use ground flaxseed?
Ground flaxseed is easier for your body to use than whole seeds. Mayo Clinic explains that whole seeds can pass through the gut undigested, so you get less nutritional benefit from them. The NCCIH notes that larger amounts may cause digestive symptoms, so start with a teaspoon or so, increase slowly and drink water through the day.
Does whey fit a vegetarian diet?
Whey is a milk protein, so it suits lacto-vegetarians but not vegans. Strict vegetarians should know that whey is a by-product of cheese-making, and the rennet used for the cheese can be animal-derived. When Mars UK planned to use whey made with rennet in 2007, vegetarians complained and the company reversed the decision. Check the pack, or use a soy, pea or rice protein powder instead.
Is a smoothie a healthy breakfast?
It can be, if you treat it as a meal and not a drink. The NHS says that unsweetened fruit juice, vegetable juice and smoothies count as a maximum of one 5 A Day portion (150 ml) a day, because blending fruit releases its sugars. It advises having them with meals, not between them, to protect your teeth. To make a smoothie more filling, add protein, a little oats or nut butter and some leafy greens, and do not sip it all day long. For more on protein powders, see our post on supplements for building muscle, and for other protein-rich breakfasts, our high-protein vegetarian meals.