Make fruit smoothies for breakfast to break the same old wearisome bowl of cereal or toaster tart. When you make a healthy smoothie breakfast:
(1) it's good for your health, (2) you choose the ingredients and can vary flavors, (3) it's quick and easy to make and take. Yes! Fruit smoothies are not only better for your health, but quicker than frying a couple of eggs or whipping up pancakes. Smoothies are the healthy choice even for a busy on-the-go lifestyle.
No one argues that breakfast is an essential meal. It's part of good health. Most know that breakfast "breaks the fast" the body experiences from sleeping overnight, and provides energy to get up and go from dawn to dusk. Breakfast provides a significant proportion of the day’s total nutrient intake and offers the opportunity to eat foods fortified with nutrients such as folate, iron, B vitamins and fibre.
Yes! Essential vitamins, minerals and other nutrients can only be gained from food, and smoothies top the list, especially when YOU make your own breakfast smoothie!
Smoothies that you make are not sinfully costly in price or in calories. Most can be made with such healthy ingredients as nonfat milk or yogurt, berries or fruits, and shaved ice. These mix-em-ups satisfy your need for a healthy breakfast for less than 100 calories and provide calcium and vitamins, depending on the fruit selected for the drink.
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To keep calories low, look for fresh, frozen or water packed canned fruit, juices and nonfat dairy products.
Beware of heavy syrup, premium ice cream, peanut butter or whole milk on the ingredient list. Other danger flags are coconut, honey, coconut cream, fruit nectar, and protein powder. These are destined to go straight to your waistline, without passing your digestive tract.
You want to increase your vitamin and mineral value by choosing a smoothie with honeydew melon, or watermelon, any kind of berries, kiwis, bananas, low fat yogurt or milk and orange or other fruit juices. In addition, choose whole fruit whenever possible, to increase the fiber content and increase satisfaction by giving a feeling of fullness. Another benefit!
Most of those who skip breakfast (not a good idea at all) say it's because of a lack of time or lack of available breakfast foods. This is why fruit smoothies for breakfast make the perfect wake-up choice. Smoothies are healthy for you, as well as fast and easy to make and take. It's true that you can whip up a smoothie in your kitchen, drink up; or pour into a cup and take it with you when you're on-the-go.
Here are three quick and easy make and go smoothies to blend up, brew, steep and chill. All have healthy ingredients and are excellent recipes for those watching their weight, and also those who watch their sugar intake such as diabetics.
Ingredients
4 cups sliced fresh strawberries
1 medium banana, sliced
1 6-ounce carton vanilla low-fat yogurt
1 cup ice cubes
1 kiwifruit, peeled and sliced (optional)
Blender It
In a blender, combine strawberries, banana, and yogurt; cover and blend until smooth. With blender running, add ice cubes, one at a time, through hole in the lid; blend until smooth. Pour into 8 small glasses. If desired, garnish with kiwifruit; serve immediately. Makes 8 (about 1/2-cup) servings.
Can't afford the carbs in a coffee-shop mocha? This drink is a sweet and easy way to enjoy your morning java without the worry.
Chocolate-flavored drink mix replaces high-carb sugar syrup in this homestyle version of a coffee shop treat.
Ingredients
1 cup cold water
1/4 cup ground French roast or espresso roast coffee
1/2 cup fat-free milk
2 tablespoons no-sugar-added chocolate-flavored drink mix (Nestle Nesquick®)
Ice cubes
Brew and Chill
1. Using a drip coffeemaker, add the water and ground coffee, brew and cool. Pour brewed coffee into a glass measuring cup. Stir in milk and drink mix.
2. Serve coffee mixture over ice in chilled tall glasses.
Makes 2 (6-ounce) servings.
You can make this refreshing drink with green or black tea, but white tea is slightly sweeter and is packed with the most antioxidants.
Ingredients
1/2 cup sugar
1/2 cup water
8 bags Red Zinger herb tea
12 cups brewed white tea*
Ice cubes
12 fresh rosemary sprigs (optional)
Steep and Chill
1. For syrup, in a small saucepan stir together the sugar and water; add tea bags. Cook and stir over medium heat until sugar is dissolved and mixture just comes to boiling. Remove from heat. Cover and let stand for 10 minutes. Carefully remove tea bags, gently squeezing to remove liquid.
Divide brewed white tea between two, 2-quart pitchers. Divide syrup between pitchers. Cover and refrigerate at least 4 hours or up to 24 hours or until chilled. Serve over ice with a rosemary sprig as a stirring stick, if desired. Makes about 12 (8-ounce) servings.
To Brew White Tea: Place 12 tea bags, in a large heatproof bowl or pitcher. Cover with 12 cups boiling water. Allow to stand 4 minutes. Remove tea bags. Cool before refrigerating.
12 (8-ounce) servings
Common Sense Tips for Diabetics
Being a diabetic, it is important to watch what I eat whether it's breakfast, lunch or dinner... or a snack. BTW, a fruit smoothie makes a wonderful snack. Whatever you decide to eat for your breakfast, here are 3 common sense tips:
1. Plan to count your carbohydrates and eat foods that are low in saturated fat and high in fiber. Talk with a dietitian about creating an individual meal plan.
2. Engage in 30 minutes of physical activity a day, five days a week.
3. Take your blood glucose-lowering medications on time and in the proper dose.