This breakfast smoothie contains ingredients that boost your mood and fight free radicals, plus a healthy dose of vitamin C. Even better, it comes together in minutes!
Many of these ingredients, like milk, fruit, and honey, you may already have in your kitchen. Others, like cacao nibs and chia seeds, are some of my favorite superfoods. You can find them in most supermarkets, and they are a great addition to your menu.’
This fresh and flavorful smoothie makes a great breakfast, especially if you are short on time.
Ingredients
- 2 cups spinach
- 1 cup strawberries
- 1 cup frozen peaches
- 1 cup milk; either plant-based or 2%
- 1 cup water
- 1 teaspoon honey or agave
- ½ teaspoon vanilla extract
- ½ tablespoon chia seeds
- ½ tablespoon cacao nibs
- 1 scoop plant-based protein (optional)
Preparation
In a blender, combine spinach with strawberries, frozen peaches, milk, and water.
Next, add cacao nibs, chia seeds, vanilla extract, honey or agave, and protein powder (if desired).
Blend on high for one minute and serve.
Benefits
- Cacao nibs are the less processed, better-for-you version of cocoa. These chocolatey crumbles contain compounds called polyphenols, which increase the level of the “happy hormones,” serotonin and dopamine, in the brain. Cacao nibs are processed at a much lower temperature than cocoa powder, which means they retain these healthy compounds at a much higher rate than the version of cocoa used in most chocolate treats.
- Not only do cacao nibs help you feel good mentally, they also contain healthy fats and antioxidants. They have been shown to help increase good cholesterol, too.
- Chia seeds contain healthy fats and antioxidants, both of which support heart health. These tiny seeds also contain calcium to support strong bones. Though this recipe calls for only half a tablespoon, I often adjust the recipe to one or two tablespoons of chia seeds to get even more of these benefits. Plus, they add a delicate crunch to the texture of the smoothie.
- Chia seeds and spinach are both rich in fiber. Fiber keeps you feeling fuller longer, and it steadies your blood sugar throughout the day. If you ever find yourself in an energy crash a few hours after breakfast, this smoothie can help prevent that!
Peaches and strawberries are excellent sources of vitamin C. One cup of sliced strawberries contains 97.6 mg of this nutrient, fulfilling your body’s daily recommended value. Vitamin C is an antioxidant, which means it helps protect your body against free radicals. The body creates free radicals when it uses energy. The problem arises when the body has too many of them. This can happen as a result of tobacco smoke, prolonged X-Ray exposure, sunburns, and stress. When free radical levels are very high, they can cause heart disease, cancer, and other diseases.
Source & Reference
Drake, Victoria J. and Higdon, Jane. An Evidence-Based Approach to Vitamins and Minerals: Health Benefits and Intake Recommendations, 2nd ed,.2011.
