If you want to stay healthy and perform to the maximum every day, you need a good breakfast to achieve it, preferably one adapted to the nutritional needs of each one. And how is the standard ideal breakfast? Well, it contains preferably a whole grain, a vegetable (fruit, vegetable and/or vegetable), some protein-rich food and a healthy fat. But what if we don’t have time? Here come the nutritious smoothies for breakfast! Well, just as they serve as a complement to the first meal, there are some that are breakfast itself. In addition, they can be adapted to very specific nutritional requirements, for example, providing more energy, protecting muscle mass and stimulating its development, facilitating weight loss, improving intellectual and physical performance, favoring growth in children, or simply, nourishing. We provide you with the best nutritious smoothie recipes for breakfast!
Green spinach and avocado smoothie
If you are interested in nutritious smoothies for breakfast, then write down this green smoothie for your menu for the week. What is special about this drink? The inclusion of raw green leafy vegetables, since these are rich in folic acid, fiber and vitamins A, B, C, E and K. They practically contain all the vitamins! Add to any green leafy vegetable, one or several fruits, and you will have a powerful multivitamin.
Ingredients
- 1 avocado.
- 1 glass of fresh spinach.
- 1 banana.
- 2 tablespoons of fresh blueberries.
- 2 tablespoons of red fruits.
- 250 ml of water.
- 1 tablespoon grated coconut.
- 6 cherries.
If you already have the kitchen board on the table, then you just need to follow the step-by-step recipe for Green Spinach and Avocado Smoothie.
Properties of this smoothie
- It provides a lot of energy, favors the absorption of other nutrients, is rich in fiber, has more potassium than a banana, provides healthy fats, etc.
- Its antioxidants increase cognitive function and prevent deterioration of brain functions, help control weight, prevent heart disease, etc.
- They promote weight loss, provide many micronutrients (vitamin C, potassium, iron, calcium, phosphorus, among others) and have high antioxidant power.
- It has a detoxifying effect, provides healthy fats and a lot of energy.
- Its consumption during breakfast helps to keep the body hydrated, eliminates toxins accumulated during the night and regulates intestinal transit.
Pomegranate smoothie
Vitamins C and B are essential water-soluble compounds for many organic functions, but the body does not store them, since the excess is expelled through the urine. For this reason, it is necessary to include them in our nutritious smoothies for breakfast, since it is essential to replenish these micronutrients daily.
Ingredients
- ½ cup of mango.
- ½ cup of blackberry.
- 1 cup of strawberries.
- 1 cup of pomegranate.
- ½ cup of natural yogurt.
- 1 tablespoon of chia seeds.
- ½ cup of water (120 ml).
- ½ cup of ice.
This morning smoothie has almost everything you need, complete it by serving it with a commercial sugar-free cereal or adding pre-cooked oats right when you process it. It also serves as a companion to a sandwich, toast or cookies, preferably integral type. Prepare it by following the step by step of Pomegranate Smoothie.
Properties of this smoothie
- Anti-inflammatory. Thanks to its great contribution in vitamin C, antioxidants and healthy fats.
- Improves the appearance of the skin. Due to vitamin C it helps in the production of collagen.
- It is energetic and nutritious. It has a good dose of protein, carbohydrates, micronutrients, and healthy fats.
- Improves intestinal transit. Due to its fiber content, in addition, yogurt acts as a probiotic.
- Protects the immune system. Mainly, for its contribution in vitamin C.
- Increases cellular energy. In addition, it helps in the formation of red blood cells and has an analgesic effect thanks to several B complex vitamins, provided by all the fruits in this recipe.
- It has abundant potassium.
- Improves iron absorption. Benefit that comes from vitamin C.
Banana Blueberry Smoothie
If you’re looking for kid-friendly shakes that are visually appealing and have inventive, irresistible flavors, then you’re crying out for a smoothie. To get you started, we’ve provided you with a recipe that tastes like a candy bar, but is packed with micronutrients and macronutrients. Nutritious and appetizing! Serve them together with a sandwich made with cereal bread, assorted fresh vegetables, cheese and ham or tuna. They will love it!
Ingredients
- 2 bananas.
- 1 small glass of blueberries.
- 1 glass of skimmed milk.
Prepare this delicious recipe to pamper and feed them by following the steps of the Blueberry Banana Smoothie.
Properties of this smoothie
- It benefits bone and muscle development during growth, provides energy, regulates intestinal transit, among others.
- Improves cognitive functions and replenishes electrolytes.
- Avoid oral problems in the gums and teeth, hydrates, strengthens the bones, and helps in muscle development, among others.
Peanut butter and banana smoothie
Among the best nutritious smoothies for children, this combination is listed, since it is a classic flavor that is always loved. In addition, due to its energy charge and multiplicity of nutrients, it is perfect to start the day. Serve them with a sandwich made with whole grain bread, assorted fresh vegetables, cheese, and ham or tuna. Very energetic and nutritious!
Ingredients
- 2 bananas or plantains.
- 2 tablespoons of peanut butter.
- 50 ml of milk.
If you have already checked the ingredients of this recipe, all that remains is to put on your apron and follow the next step by step Peanut and banana Smoothie.
Properties of this smoothie
In previous sections, we already told you about the benefits of consuming bananas and milk during childhood, so now we will only talk about the properties of peanut butter, they are the following:
- Promotes muscle development thanks to its high protein content.
- Improves the performance of the immune system and other biological functionsdue to its amino acids.
- Strengthens bones due to its phosphorus, calcium and magnesium content.
- Promotes mental concentration. Its healthy fats, minerals and more than 30 essential nutrients favor good brain function.
- Produces a feeling of satiety. It prevents obesity and diabetes, as long as it is sugar-free, salt-free, or added fat.
- Protects the skin. High content of vitamin E.
Tip: Children can eat peanuts between 3-4 months of age, but whole peanuts only after 5 years.
Oatmeal, honey and amaranth smoothie
If it is about energy shakes for breakfast, you should know that 1 or 2 times a week you should include one that contains oats, since oats provide a significant dose of slow-absorbing carbohydrates, but easily assimilated, thus providing energy to the body. Body for longer and postponing fatigue. The rest of the ingredients in this recipe? Nothing less than amaranth and honey. Pure energy!
Ingredients
- 1 liter of almond milk.
- 150 gr oat flakes.
- 2 tablespoons of peanut butter.
- 40 ml of honey.
- 60 gr of amaranth seeds.
Preparing juices is not something special, but if you already have all the ingredients on hand, it is good that you review the following step by step recipe for Oatmeal, honey and amaranth smoothie.
Properties of this smoothie
- Oats. It contains B complex vitamins, abundant fiber, magnesium, copper, iron and zinc, among other important compounds for the body.
- Almond milk. It provides a good dose of vitamin E and, in addition, if it is enriched, also vitamin D.
- Amaranth seeds. They stand out for their high content of fiber, protein, iron, magnesium, folic acid, phosphorus, potassium, vitamins A, C, K, complex B (several) and many other compounds. In addition, it has 8 of 9 essential amino acids and twice as much calcium as milk.
- Honey. It is rich in minerals.
Tip: this shake strengthens iron in the blood and protects the bone system.
Oat and carrot juice
Another oatmeal drink! Naturally, because when it comes to healthy shakes to lose weight, this ingredient is very effective, even with just water. Likewise, the juice that we propose below is reinforced with vegetables and fruits, also favorable for weight loss, thus obtaining a very complete drink, since it not only allows you to lose weight, and it will also allow you to receive valuable nutrients.
Ingredients
- 2 carrots.
- 4 tsp. oat flakes.
- 3 oranges.
- 1 cup of water (20 ml).
- 1 cup of pineapple.
When you have the ingredients ready and well washed for this smoothie for the morning, follow the instructions below for Oatmeal and Carrot Juice.
Properties of this smoothie
- Its high fiber content makes it an effective cleanser, perfect for flushing out toxins, fats, and waste accumulated in the body. On the other hand, it also has a diuretic effect, excellent for avoiding fluid retention and, consequently, swelling.
- Its great contribution of vitamin B increases lipolysis action, as it helps to eliminate toxins, thus combating cellulite and overweight.
- Its enzyme called brome lain helps metabolize proteins and, consequently, the body eliminates abdominal fat and suppresses appetite. Also, as if that were not enough, this enzyme also has an anti-inflammatory effect. On the other hand, its fiber content also fulfills important functions, serving as a diuretic, mild laxative and promoting satiety.
Tofu smoothie
Tofu is a plant food rich in protein, several B vitamins, calcium, and antioxidants. Its inclusion in breakfast is ideal, not only for its nutrients, but for the energy it provides. To make the most of its properties, we turn it into a smoothie for breakfast with natural fruits and nuts. Of course, so that you get a complete breakfast, add oatmeal or accompany it with a sandwich made with cereal bread and stuffed with green vegetables. Bon Appetite!
Ingredients
- 1 orange.
- 100 grams of mango.
- 50 grams of almonds.
- 80 gr of semi hard tofu.
If you already have all the ingredients on the table, you just need to follow the next easy step by step of the Tofu Smoothie. Nutritious, energetic and tasty!
Properties of this smoothie
- The orange provides generous doses of antioxidants, calcium, folic acid, vitamin A, C (100 grams provide 65% of the daily requirement) and several of the B complex. In addition, to a lesser extent it provides natural sugars, such as sucrose, dextrose and the levels.
- The mango in 100 grams provides 50% of the necessary daily ration of vitamin C, 8% of vitamin A and 8% of vitamin B6. Among its sugars we find sucrose, glucose and fructose.
- Almonds provide vitamin E and plenty of healthy fats.
Energy smoothie with fruits
When fruit smoothies include some dairy, these enhance their nutritional properties, although you can also achieve a similar effect by adding soy drink. Therefore, if you want to have breakfast only with this smoothie, complete its nutritional contribution by adding oats or some other cereal and some seeds or nuts. You can also accompany it with an avocado sandwich. Very energetic and delicious!
Ingredients
- 250 ml of unsweetened yogurt.
- 100 gr of ripe mango.
- 100 ml of passion fruit juice.
- 1 envelope of sweetener.
- 1 jet of vanilla essence.
Apron on hand, ingredients checked and table on the table? Well, you already have half the journey, now just follow the next step by step of Energy Smoothie with Fruits.
Properties of this smoothie
Provides proteins, potassium, magnesium, phosphorus, calcium, vitamins C, B6 and A.
Protein shake with banana and nuts
This morning shake contains everything you need to keep you energized and well fueled until your next meal. It will also help you recover right after exercising, which is why it is excellent for athletes and for people who have a very demanding daily routine.
Ingredients
- 1 banana.
- 20 grams of nuts.
- 1 dessert spoon of sugar.
- 200 ml of milk.
- 100 ml of natural yogurt.
- 2 cookies.
If you can’t wait any longer to try this delicious recipe, follow the step by step of the Protein shake with banana and walnuts.
Properties of this smoothie
- Protection of the bone system.
- Development and protection of muscle mass.
- Energy and satiety.
Strawberry Kiwi Smoothie
Breakfast is essential during childhood, because it directly influences school performance. With that in mind, here’s another great idea for nutritious shakes for kids, as their appetizing flavor hides a lot of nutrients. Also, you will only need 4 ingredients. One last!
Ingredients
- 3 kiwis.
- 1/2 cup of strawberries.
- 35 grams of sugar.
- 1 cup of milk (240 ml).
Wake up your children with the flavors of these fruits, following the step by step that we indicate below in the recipe for Strawberry and kiwi smoothie.
Properties of this smoothie
It provides essential micronutrients for the growth stage, among which are potassium, phosphorus, calcium and vitamins E, C and B. Thanks to these compounds, the following benefits are obtained during the growth stage:
- Energy.
- Strengthening of the immune system.
- Better digestion and intestinal transit, in addition, it also prevents irritable bowel syndrome.
- Eye health
- Stimulation of memory and cognitive functions in general.
- Development of muscle mass and the skeletal system.
