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Make Momma Proud With This Blueberry Smoothie Recipe
June 7, 2018
Click here for a printable version of the blog and recipe.
The old saying is “Eat like a King at breakfast” and breakfast is the most important meal of the day.
Guess there is something to all of these sayings that we need to think about.
There are many links to improving your health by starting the day with a healthy breakfast and of course, a way to include fruits and veggies is always a plus. For me personally there have been a couple of benefits that motivated me to learn to get up every morning and jumpstart our body. There are studies linking improved performance in school for children and adolescents. According to the American Dietetic and Nutrition Association this includes better performance in the classroom, on the playground with better concentration, problem-solving skills and hand-eye coordination. There are also some benefits to eating breakfast and weight control.
Seems that eating a healthy breakfast (not a diet soft drink and doughnut) and help us from overeating throughout the rest of the day.
Most breakfast skippers pick up those calories as they go through the day. Little more snacking here and there, a little larger serving of lunch or supper and then the bowl of ice cream at 10:00 and before you know it you have overeaten and taken in more calories than you might need. Funny how many patients sit in my chair and we develop a plan for weight loss including eating breakfast who end up slowly losing weight.
Be sure to add a little protein to breakfast that way you will feel satiated longer and avoid those little extra calories that add up to a few extra pounds. Good sources of protein are eggs, Greek yogurt or low-fat cottage cheese. Try this recipe with a little Greek yogurt for a fast, easy and delicious way to start your day!!!
- 8 ounces milk (use your favorite such as fat-free, low-fat, reduced-fat, almond, soy)
- ½ cup frozen banana slices
- ½ cup frozen blueberries
Optional Boosts (Choose 1 or More)
- 1 cup fresh baby spinach
- ½ cup plain Greek yogurt or low fat yogurt
- ¼ cup oatmeal
- 1 to 2 tablespoons ground flaxseeds
- 1 tablespoon unsweetened cocoa powder
- Honey, to taste
- Cinnamon, to taste
- In blender, puree everything until smooth. Serve immediately.
The frozen fruit gives the smoothie a thick texture. Add water if you want a thinner consistency or add ice if you want it even thicker.
Nutrition Information: Serving size- 1 smoothie serves 1 -- Calories: 190; Total Fat: 1g; Saturated Fat: 0g; Cholesterol: 5mg; Sodium: 105mg; Total Carbohydrate: 38g; Dietary Fiber: 4g; Sugars: 27g; Protein: 10g
Dawn Jackson Blatner, RDN, CSSD, is a registered dietitian nutritionist and author.
This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.
Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.
"She doesn't just give you the fish, she teaches you how to cook it."
– a Kay MacInnis fan and Providence Cooks! regular.