Breakfast Smoothie

Now that porridge season is officially over , it’s time to investigate more summery breakfast options. One of my favourite summer breakfasts is the smoothie and several people have asked me about my breakfast smoothie. My cooking style is very much a cross between Jamie Oliver and Nigella Lawson with a pinch here and a lick of the spoon there however 2 weeks ago I wrote down quantities so I could work out the nutritional information as well as provide a recipe. So here goes.

Amount Ingredient Calories Protein Carb Sugar Fat Fibre
200ml Almond milk 48 1g 6g 6g 2.2g 3.2
12g Sunflower seeds 75 2.9g 2.1g 5.1g .75g
100G Total 0% Fat greek yogurt 57 10.3 g 4g 4g 0g 0g
150g Waitrose Frozen Berries 40 1.5g 7.8g 7.8g 0.15g 6g
40g Organic Jumbo Oats 150 4.4g 26.8g .5g 2.2g 2.5g
370 cal 20.1g 46.7g 11.3g 9.65g 12.45g

Basically put all of the above in a blender (I actually use a cheap hand blender) and blend until smooth. It’s going to be a little rough with the oats/sunflower seeds but I am able to drink it using a straw. Gives me 3/4 pint of delicious breakfast (as long as my son doesn’t see it first). It is quite thick however so feel free to add liquid to get it to a consistency you like.

A disclaimer – my maths is rubbish but I think the above is right(ish).

Seeing as breakfast is the first meal your body has in approx 10 hours I don’t feel 370 calories is a high calorie count. The yogurt gives it a great dose of protein which helps with satiety. The oats are low GI and provide a slow release of energy and not a quick spike like most breakfast cereals. If you are really calorie counting you could leave out the sunflower seeds but first look at the link for all the great health benefits There are a lot of good fats packed into those seeds. I use almond milk but you can use water,skimmed milk, goats milk, soya milk (again it’s an individual taste issue).

What i need to emphasise here however is that this is MY smoothie, it’s tailored to my taste and what I think are my requirements. The absolute beauty of the smoothie is you can tailor it to your taste. If for example this was a post workout drink for me I would leave out the jumbo oats and include a scoopful of protein powder and maybe add a banana, if you don’t like the texture of the oats then you could try this substitution as well (the banana rather than the protein powder!). My next experiment with smoothies is to find a recipe I like that includes spinich! That’s the beauty of smoothies, there is no limit to what you can put in them 🙂

Hope you enjoy.

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