Make healthy breakfast smoothies in 3 minutes

During the night your body has processed waste products and renewed cells, and your body has been cleansed. Especially in the morning, when your body is clean, you want to nourish it with the healthiest breakfast you can imagine: a breakfast smoothie.

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In this article you can read why we consider breakfast smoothies to be one of the healthiest breakfasts and discover how to make them. You will also find 5 recipes to help you get started.

Read on if you also want to experience the very best start to your day!

Unhealthy breakfast

In the Netherlands we often have breakfast with bread or cereal. And although that sounds quite healthy, in practice this often turns out to be different. Bread contains a lot of salt, and the factory varieties that are not called ‘whole wheat bread’ have few good nutrients left.

Most of the bread in the supermarket is especially good at raising our blood sugar levels. In addition, bread spreads often contain a lot of sugar and saturated fat (or both).

Breakfast cereals do not score much better on a health level. The packs of muesli you buy in the supermarket often contain added sugars, and crispy muesli (such as Cruesli) can be seen as broken cookies rather than healthy grains.

Is a dairy breakfast healthy?

We usually eat breakfast cereals with milk or add a few handfuls of muesli to yoghurt. But beware: dairy products, contrary to what government campaigns tell us, are not healthy for everyone.

There is a chance that your body cannot process the lactose (the sugar in cow’s milk) properly. This is called lactose intolerance. It leads to intestinal problems and bloating. There is also evidence that dairy is linked to several types of cancer, including prostate cancer [1,2].

However, this doesn’t mean you should eliminate all dairy from your shopping list. There is also such a thing as healthy dairy, namely from organic grass cows that have been able to graze freely.

The living conditions of the cow have a direct effect on the quality of dairy. Because dairy products from grass cows are difficult to obtain in the Netherlands, it is recommended that you limit your intake of dairy products to a few times a week. Preferably choose the organic variant.

Summary : The standard Dutch breakfast contains too much sugar and fat, and too few healthy nutrients. A breakfast smoothie changes this.

A healthy breakfast smoothie as an alternative

A breakfast smoothie is a nutritious smoothie that contains many vitamins, antioxidants, fiber, healthy fats and proteins. Ideal when you wake up, because your body is ready for new nutrients.

A breakfast smoothie is the best possible start to your day, provided you use the right ingredients . By the right ingredients we mean raw vegetables and products with little  fructose .

In the article about green smoothies you can read all about the health benefits of smoothies with raw vegetables. Here you can read, for example, that a smoothie full of vegetables makes you lose weight and gives you beautiful and even skin.

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How do you make a breakfast smoothie?

• Vegetables:
  Preferably choose raw, green leafy vegetables such as spinach, kale, endive, bok choy or lettuce. You can supplement this with soft vegetables such as zucchini, avocadoor cooked beetroot.
• Fruit
  Choose bananaor mango as a base, supplemented with blueberries, blackberries, raspberries, strawberries , pineapple or kiwi. These fruits contain a lot of vitamins and antioxidants.
• Fiber and complex carbohydrates
  Choose oatmeal or cooked quinoa.
• Proteins and healthy omega-3 fatty acids
  Choose chia seeds, linseedor unsalted (and preferably raw) nuts .
• Liquid
  Choose water, plant-based milk or freshly squeezed orange juice.
• Sweetener to taste
  Choose pure stevia, honey or coconut blossom sugar.
• Optional: Green Juice
  Add a scoop of Green Juiceto easily enrich your smoothie with natural, healthy ingredients such as vegetables, algae, probiotics and fiber.

Basic recipe for a healthy breakfast smoothie

• 1 handful of green leafy vegetables and 50 grams of soft vegetables
• 1 banana or 1/2 mango and 50-100 grams of extra fruit
• 2-4 tablespoons of oatmeal or cooked quinoa
• 1 tablespoon of seeds or a handful (20g) of nuts
• 150-200 ml of liquid
• Optional: 1 tsp honey, 1 tsp coconut blossom sugar or a few drops or pinch of pure stevia
• Optional: 1 scoop of Green Juice

Place all ingredients in a blender and blend until smooth. Pour the breakfast smoothie into a cup or bowl.

In this article you will find an easy guide to making smoothies .

Is your smoothie too big? Then drink half after one or two hours. This way you still have something to eat when you get hungry.

Summary : A breakfast smoothie contains many vegetables, vitamins, antioxidants, fiber, protein and healthy fats. You can vary endlessly with the basic recipe above.

5 Breakfast smoothie recipes 

Tropical breakfast smoothie

• 3 stalks of pak choi
• 1/4 zucchini
• 1/2 mango
• 1 slice of pineapple
• 2 tbsp oatmeal
• 1 handful of Brazil nuts
• 1 tsp coconut blossom sugar or honey
• 100 ml coconut milk
• 100 ml of water
• Optional: 1 scoop of Green Juice

Red breakfast smoothie

• 1 handful of lettuce
• 1 cooked beet
• 1 banana
• 100 g raspberries (fresh or frozen)
• 1 tbsp oatmeal
• 1 tbsp chia seeds
• 200 ml almond milk
• Optional: 1 scoop of Green Juice

Green breakfast smoothie

• 1 handful of kale
• 1/3 avocado
• 1 banana
• 1 kiwi
• 2 tbsp oatmeal
• 1 tbsp linseed
• 100 ml orange juice
• 100 ml of water
• Optional: 1 scoop of Green Juice

Did you know that you can put the kiwi, peel and all, in the blender? The peel contains a lot of fiber and you won’t taste any of it!

Quinoa breakfast smoothie

• 1 handful of endive
• 1/4 zucchini
• 1 banana
• 100 g blueberries (fresh or frozen)
• 4 tbsp cooked quinoa
• 1 tbsp linseed
• 1 tsp honey
• 100 ml orange juice
• 100 ml almond milk
• Optional: 1 scoop of Green Juice

Protein-rich breakfast smoothie

• 1 handful of spinach
• 1/3 avocado
• 1 banana
• 100 g strawberries (fresh or frozen)
• 3 tbsp cooked quinoa
• 1 tbsp hemp seeds
• 1 tsp honey
• 200 ml almond milk
• Optional: 1 scoop of Green Juice

Tips and a warning

Breakfast smoothies are one of the healthiest breakfasts you can think of. Using the basic recipe and the five recipes in this article, you can get started making breakfast smoothies part of your daily morning routine. There is hardly a healthier habit.

Note: Not all smoothies are healthy. There are many recipes on the internet for smoothies that contain too much fructose or are difficult to digest.

That’s why we offer the free Smoothie Shopping List. In the Smoothie Shopping List you will find an extensive shopping list with which you can make healthy combinations yourself. Prevent you from unknowingly drinking the wrong smoothie and use the Smoothie Shopping List.

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