Here is a basic plan for a Dash Diet Breakfast Smoothie, so you can pick and choose the ingredients you like and go with them, don't include items you don't like or give you that nasty after taste, life is too short to eat foods your don't like.
Fruit (1 to 2 cups):
Frozen works best here, but if you use fresh, just add some ice cubes to give it a frosty consistency.
Mix it up with two to four kinds of fruit such as banana, strawberries, blueberries, raspberries, blackberries, mango, peach, pineapple, pear, cherries, apple, grapes, papaya, oranges, melon, or kiwi.
Greens (1 to 2 cups):
Spinach and kale may turn your smoothie green, but once they're mixed with fruit, you'll hardly be able to taste them.
You can also try adding beet or dandelion greens, sprouts, or arugula.
Liquid (1 to 2 cups):
Water or some type of milk (cow, soy, almond, or rice) is always a winner, try adding green tea; coconut water or milk; freshly squeezed juice such as carrot, beet, or orange; or chocolate milk.
Thickener (1/4 to 1/2 cup):
For the perfectly creamy texture and for added protein and fiber, mix in some Greek yogurt or cottage cheese (3 ounces), nut butter (one tablespoon) or nuts (1/8 cup almonds, walnuts, or cashews), avocado (1/4 fruit), cannellini beans (1/4 cup), baked sweet potato (1/4 cup), oats (1/4 cup), or soft tofu (1/2 cup).
Optional extras:
Mix in a serving of your favorite protein powder to build muscle and stave off hunger.
Try an added fiber, add flax meal, wheat germ, or chia seeds (1/2 teaspoon).
For a health boost, add fish or flaxseed oil or probiotics (recommended dosage). And for extra pizzazz and flavor, add cinnamon, nutmeg, vanilla extract, maple syrup, honey, dates, fresh herbs, or fresh ginger (1/4 to 1/2 teaspoon).
This is a basic Dash Diet breakfast smoothie plan, so don't be afraid of what it looks like, you know what's in it and you k
No comments:
Post a Comment