Tuesday eats: some more smooth morning smoothies
Last week I posted on what I was eating for breakfast, and asked for your favourite recipes to help make mornings smoother. So you fly out of bed!
Here they are below. I should just note that for me, mixing different fruits in the one meal ain’t great . General wisdom is that it causes bloating because different fruits take different amounts of time to break down in the gut (so it means enzymes are used up by the most easily digested, leaving the rest to ferment a touch). Also, I advise not eating toooo much fruit in general in the morning – it’s full of sugar and gets the metabolism off to a high GI start. Some berries or half a banana is best! IMO.
Also, I advise using full cream normal milk, as opposed to soy or processed substitute milks. Yoghurt with coconut water is best. Again, IMO. Full fat? Yep, it’s needed to activate leptin, the “I think I’m full now” hormone, in our brains…so we don’t go hunting for toast at 10am.
My favourite is this one from Aaron at Origin of Energy. These guys really know their stuff (they’re a personal training gym/kitchen/shop/lifestyle school all in one; you’ll hear more about them soon). I drop in on my way to work and grab one of these:
Chocolate Coconut Smoothie
- 1 Virgin coconut
- 2 Eggs
- 10g Raw Cacao
- 10g Coconut oil
- Stevia 1/8 teaspoon
1. Put all the ingredients in a blender and blend on high for 30 seconds
*Always put the coconut oil in just before you blend so it doesn’t turn solid in the cold milk. During the winter months you may have to melt it on a gentle heat before you put it in.
*You can use honey instead of Stevia and add fresh & or frozen banana
*To make caffeine free substitute cacao for 1/2 teaspoon cinnamon.
Blue Berry Yoghurt Smoothie
- 250ml Kefir or Paris Creek Yogurt
- 2 eggs
- 50g Blueberries
- 1 Tablespoon Coconut oil
- 1/2 Teaspoon Fresh Cinnamon
- Stevia 1/8 teaspoon
1. Put all the ingredients in a blender and blend on high for 30 seconds
2. Serve in cup with a sprinkle of fresh Cinnamon on top
*Always put the coconut oil in just before you blend so it doesn’t turn solid in the cold milk. During the winter months you may have to melt it on a gentle heat before you put it in.
Kat Eden from Body Incredible blends the following:
- 100ml of unhomogenised organic milk (you can get this at Coles). If you prefer to avoid dairy, then use some nut milk.
- 100 ml filtered water.
- 1 teaspoon of bee pollen. You can buy this at your health food or organic store, or online. Bee pollen contains 10 essential amino acids, is 20% protein, and has 59 trace minerals in it.
- 1 scoop of organic grass-fed protein powder (optional)
- 1 tablespoon coconut oil
- 1 teaspoon Stevia (or more depending on your preference). Stevia is a naturally sweet herb up to 300 times sweeter than sugar, and with no adverse effects on your blood sugar levels.
- 2-3 tablespoons raw or organic full-fat plain yogurt. I use one from my farmers markets, or the Jalna Biodynamic one from Coles.
- 4-6 ice cubes
The fabulous nutritionist Zoe Bingley-Pullin blends this mango and oat milk smoothie:
- 1 x mango
- 1.5 cups oat milk
- 1 tbsp of flaxseed oil
- 1 tbsp of almonds
Emma Sutherland who is the nutritionist on the new show I’ve been filming, Eat Yourself Sexy does this: My morning organic smoothie – a combination of oat milk, banana, sheep milk yoghurt, probiotics, Acai berry powder, frozen berries and spirulina.
Reader Nicky does this: a cup of rice milk, soaked chia seeds, LSA, a spoon of Spirulina (from the Suveran), 1/2 a frozen banana, 1 raw egg…. mixed together in my Vitamix – best kitchen appliance ever!
Claire says: I have a smoothie each morning straight after my hot water and lemon in winter or fresh iced ginger tea with lemon and mint in summer. One of my faves is a green smoothie:
- Banana
- Berries
- Kale
- Spinach
- Lime Juice
- Linseeds
- Splash of cloudy apple juice
Amber says: My mother introduced me to a smoothie made with kefir, raspberries, banana, water, and almonds when I was desperately ill with Crohn’s/stress a year ago. I think it kept me alive for several weeks single-handedly!
Nice one Amanda:
- 1/2 cup plain unsweetened -no-crap-no-fruit-DEFINITELY-no-sweetener-yoghurt
- 1 banana (yip I freeze them too – peel them first or it’s a cold and slimy mission)
- berries if I’ve got them (frozen or fresh) and what;s with the half banana everyone? go wild, eat the whole thing!
- 1/2 cup oats – use oat bran if oats are hard to digest – you need this for slow release energy
- 2 TBLSP protein powder – I use pure whey powder as the soya stuff got a bad rep and might be all GM and make you grow extra ears
- raw egg
- some water (to get consistency you like)
- cinnamon (proven to slow down absorption of glucose into bloodstream and tastes yummy)
- small handful of nuts/ pumpkin seeds – flax/linseed if you need them (must GRIND flax/ linseedfirst – use coffeegrinder! do in bulk and refrigerate.)
Those sound so awesome!!! I am going to have experimentation material for months of breakfasts.
Thank you Sarah!
Part of my guts experimentations (also knows as “kicking AI disease in the ASS!”) has been going 80% raw, so this is all gold for me.
Had a small chortle at “growing extra ears” from GM food.
That is also gold. And please let an honest person without Foxtel know how I can get into your new show! Sounds amazing, I would really love to see it in some legal way that doesnt involve downloading it.
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Great post Sarah.
I am on the green smoothie train in the mornings at the moment but you make an interesting point about mixing different fruits in the one meal… hmmm…
I love breakfast but I have always found it hard to find something that is really good for me while at the same time filling me up and being good for the waistline.
I think the key is simplicity in the mornings. I’m sure many of us can relate to the morning rush, and putting together something that takes more than 5 minutes to cook/make can be a turn off.
I love the sound of the chocolate coconut smoothie – might have to give that one a go.
[Reply]
All of them use a lot of ingredients that people usually do not have at home : oat milk, protein powder, coconut oil, raw cacao, nut milk, bee pollen, organic grass-fed protein powder (for goodness sake – does it refer to grass being organic or protein being organic?)
Are those recipes for people who don’t work or for people who have to feed the kids and run out of the door to be at work by certain time?
And where is Sydney can you buy kefir outside Bondi area?
[Reply]
January 25th, 2011 at 11:43 am
Very fair point. Most of these ingredients you do have to get from health food shops. But milk, yoghurt, bannana, egg, cinnamon is a mighty fine combo. Kefir powder is sold in most health food shops for a few dollars…and you can make your own kefir. I know IGA supermarkets sell bottled kefir in the dairy section. Woolies and Coles might too. It’s not expensive either.
[Reply]
Great post Sarah, and thanks for the recipes. I usually make banana or berry smoothies but I love the sound of the chocolate one. I Will have to give it a go soon – and it’s a great way to get my chocolate fix in a healthier way which is a much better idea!
Thanks for the awesome post.
Cheers,
Kellie
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[...] This post was mentioned on Twitter by sarah wilson, Kindred Gifts. Kindred Gifts said: Love this post from Sarah Wilson: Tuesday eats: some more smooth morning smoothies http://bit.ly/dKAO61 [...]
Love these posts!
Shame i’m fructose and lactose intolerant. Wipes out honey, fruit, coconut, and whole milk and yoghurt.
I wish lactose free yoghurt was more readily available at the supermarket.
I might have to try some rice milk.
Thanks Sarah,
Rosie
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January 25th, 2011 at 7:44 pm
Rosie i buy my lactose free yoghurt at coles!
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January 26th, 2011 at 3:19 pm
Cheers Maddy… is that the natural kind? In a large size?
Must be the Coles near me that doesn’t have it…
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January 26th, 2011 at 3:17 pm
coconut flesh, coconut oil, coconut water, cacoa and cinnamon!
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Yummo… Just wondering, the OOE smoothie with the virgin coconut – do you mean the water, the flesh or both?
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January 26th, 2011 at 3:17 pm
All of it – flesh and water
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Hi Sarah, I love your blog – I have a number of auto-immune issues – and you have helped me a lot. Thank you. Wondering your thoughts on gluten free oats. I have recently gone gluten free but really miss my oats, but don’t want to undo all my good work! Do you eat them, and if so which brand do you buy?
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Hi Sarah, what is virgin coconut? As i noticed you have the coconut oil in it as wll
Thanks Heaps
Amanda x
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February 8th, 2011 at 9:27 pm
dont worry about answering, got it
Thanks,Amanda
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[...] * smoothies made with a handful of frozen berries or a frozen banana…WHAT?! **Yes, bananas are full of sugar (berries are OK). But here’s the thing. My principles take over. I had 5 bananas in my freezer and given the shortage and given I don’t waste food ever (not even the stalks on spinach. Or sweet potato peel), I’ve been eating half at a time. My little bourgeouis experiment is not that important! [...]
[...] gear you up, I’ve written before on some ways to use the acai powder here and here. I’m also loving this [...]
[...] I’ve written before on some ways to use the acai powder here and here. [...]