Tuesday, August 30, 2011

Breakfast Smoothie

I said I was going to touch base on this subject a very long time ago. Amazingly enough I'm just getting to it now. Just lazy I guess.

Breakfast is supposed to be the biggest meal of the day, but I get tired if I eat a big, heavy meal in the morning or even at lunch. This doesn't help when you have to chase after a 20 month old little girl who is quicker than some of my squash buddies are on the court or when there is work to do.

I used to have a smoothie almost every morning a few years back when I played rugby. I felt great all day when I drank one first thing in the morning. What a great way to start the day by blasting yourself up with so many nutrients.

There are a million different ingredients to add to a smoothie and here is one of the ways I do it.


- 1 cup Greek yogurt
- 1 cup orange juice, fresh squeezed if you can get it or take the time to make it
- 1/2 tsp fresh ginger, chopped
- 2 cups berries. We use a mixture of frozen berries like raspberries, blackberries and blueberries plus whatever fresh ones we have in the fridge.
- 2 fresh figs, quartered. Feel free to use dried if you can get fresh.
- 1 tsp flax oil


1) Place everything in a blender or container to use with an immersion blender

2) Crank on the power and blend it up until smooth. Serve in a glass.

I put a sprig of mint on there for effect and it made a nice addition to the flavor as well.

Pretty simple stuff and a good way to get your fill of antioxidants. Along with that, raspberries are loaded with vitamin C, dietary fiber and a slew of other vitamins and minerals. Blueberries are the second most consumed fruit in the US, are a good source of vitamin C and may help improve your memory, and blackberries are also loaded with vitamin C and are high in manganese. All three help strengthen your immune system and are a good choice in your meal plan every day. Figs are a good source of dietary fiber, potassium and help keep your blood pressure in check. When I have a smoothie first thing in the morning, I don't feel full but it sustains me until I have a snack such as an apple, pear or handful of nuts at 10:30 or 11 o'clock.

Making a healthy smoothie is easy. Just use whatever you can find in your fridge, assuming you have lots of fresh fruit and other ingredients around. I used figs this time as they had to be used within a day or two as they go bad very quickly. You could also throw in a banana if you like. If you want to sweeten it up a little, add a bit of honey or maple syrup. I used Greek yogurt with honey in it and it turned out fine.

Little O's Menu

Over the past week or so, she has been eating almost non-stop. That's fine, but sometimes we have to feed her whatever we can, meaning sometimes she will get something like pasta with Cheez Whiz in it. I'm not a big fan of plastic cheese, but sometimes you have to do whatever you can to get your child to eat something as she is also extremely picky. I actually like the taste of it, but I don't agree with her eating it. My body is done growing (up anyways...), so I don't have the same requirements as she does. If she has it only once in a while, I'm good with that. The pasta is Tricolor Gemelli, so this means it has spinach and beets in it as well. After I cook it to al dente, I drizzle a little EVOO over it for flavor and to make sure it doesn't stick together when it sits in the fridge for a day or two. When she wants to eat it, I put the Cheez Whiz over top with a little fresh ground pepper and microwave it for 20 seconds. She usually eats a small bowl to a bowl and a half of it.

Quote Of The Day:

"All happiness depends on a leisurely breakfast."

~ John Gunther (1901-1970) American journalist and author best known for his book Death Be Not Proud.

Until next time, good eating everyone.