Nutrient-Dense Smoothies to Jumpstart Your Day
A nutrient-packed smoothie is a great way to start your day with energy and focus. Here are some of my favorite recipes to boost your brain and fuel your morning:
Blueberry Brain Booster: Blend 1 cup blueberries, 1 banana, 1 cup spinach, 1 cup coconut milk and 1 tablespoon almond butter. The antioxidants in blueberries and spinach help boost brain health and cognition.
Green Matcha Latte: Combine 1 cup coconut milk, 1 frozen banana, 1 scoop matcha green tea powder and 1 tablespoon maple syrup. Matcha green tea is high in the amino acid L-theanine which enhances focus and mood.
Turmeric Golden Milk: Blend 1 cup coconut milk, 1 frozen banana, 1 tablespoon turmeric, 1/2 tablespoon ginger, 1 tablespoon coconut oil, 1 teaspoon honey and a pinch of black pepper. Turmeric contains curcumin, a compound with neuroprotective effects that may boost memory and focus.
Beetroot Berry Brainiac: Blend 1 small beet, 1 cup mixed berries, 1 banana and 1 cup coconut milk. Beets are high in nitrates which can increase blood flow to the brain, and berries provide antioxidants for brain and body.
\n\n###Additional Tips
•Use organic ingredients when possible.
•Add a scoop of plant-based protein powder to boost nutrition.
•Top your smoothie with granola, coconut flakes or nut butter for extra crunch and healthy fats.
•Keep a variety of frozen fruits and greens on hand for easy smoothie making.
•Play around with different ingredients to find your perfect brain-boosting blend! A smoothie a day will energize your morning and nourish your mind.
Overnight Oats: A Healthy Make-Ahead Morning Meal
Overnight oats are the perfect make-ahead breakfast. Not only are they delicious and creamy, but they're also packed with nutrients to power up your morning.
\n\n###Ingredients:
1 cup rolled oats
1 cup milk of your choice (dairy, almond, soy, etc.)
1/2 cup yogurt or kefir
1 tablespoon chia seeds
1 tablespoon honey (optional)
1/2 cup fresh or frozen fruit (bananas, berries, etc.)
\n\n### Instructions:
In a jar or container, combine the oats, milk, yogurt, chia seeds, and honey (if using). Mix well.
Top with your choice of fruit. Cover and refrigerate overnight (or for at least 2 hours).
Enjoy cold or heat in the microwave for 30-60 seconds.
\n\nOvernight oats provide a perfect balance of fiber, protein and healthy fats to keep you energized all morning. The oats are a great source of fiber, which helps regulate blood sugar levels and keeps you feeling full. The yogurt or kefir adds protein, along with gut-healthy probiotics. And the chia seeds provide omega-3 fatty acids, which are good for your brain and heart.
Not only are overnight oats delicious and creamy, but they also keep in the fridge for up to 5 days. So you can make a batch on Sunday night and enjoy a healthy, homemade breakfast all week long. Power up your mornings with this nutritious, make-ahead meal!
Avocado Toast: A Delicious Breakfast With Healthy Fats
Avocado toast has become popular for good reason. Not only is it delicious, but it’s also packed with healthy fats and nutrients to energize your morning. Here’s how to make a simple yet satisfying avocado toast.
Mash half an avocado and spread it evenly over a piece of toast. For extra flavor, mix in a squeeze of fresh lemon or lime juice, salt, and pepper. You can also add a bit of chili powder or sliced jalapeños for some heat.
Top your avocado toast with:
•A fried or poached egg - The runny yolk pairs perfectly with the creamy avocado.
• Crumbled feta or goat cheese - Adds a punch of flavor and extra protein.
• Roasted cherry tomatoes - Sweet, tart, and full of lycopene.
• Everything bagel seasoning - Sesame and pumpkin seeds, dried garlic and onion, and sea salt.
• Fresh or sun-dried tomatoes - Intensify the flavor of the avocado.
• sprouts like alfalfa or radish - For extra crunch and nutrients.
• Olive oil and flaky sea salt - Simple but delicious.
Avocado toast also freezes well for up to 3 months. Simply mash and freeze the avocado in an airtight container or ziplock bag with a bit of lemon or lime juice. Thaw in the refrigerator overnight and spread on toast.
With healthy fats from the avocado, protein from the toppings, and complex carbs from the toast, avocado toast will satisfy you for hours. Fuel up your morning and your brain with this delicious, nutritious breakfast. The possibilities for mix-ins and toppings are endless, so get creative! Avocado toast can be a new favorite morning ritual.