Kids are back to school, mornings are getting cooler and darker, and it’s harder to be motivated to make good, nutritious choices when you are time-poor – especially if you are a parent and/or a busy professional!
We at The Queen of Health want you to be the Queen of your Health this Winter! Below are our tips for making your morning easy and a few delicious smoothies.
Typically, smoothies are structured with a dry ingredient (oats, seeds, protein powder, etc.), a few chosen fruits and vegetables—frozen or fresh—(strawberries, bananas, kiwi, spinach, avocado, etc.), and a liquid (yoghurt, fruit juice, water, milk, etc.).
Read more on smoothie structure and the Queen of Health #Funky5 here.
These are our Three P’s for busy mornings:
1. Plan!
Plan your smoothies for breakfast or lunch in advance. At Queen of Health, we have the #Funky5, which means you should consider protein, fibre, fats, greens, and fruit.
Planning means you will get your nutrition, avoid reaching for higher-fat and high-sugar foods for faster satiation, and feel energised and ready for a packed day!
2. Prepack!
Pick two or three recipes per week and stick with them. If they have similar ingredients, that would be even better! Measure out your dry ingredients and store them for the week in lunchboxes or small boxes from which you can pour them each morning. Pack each day’s portion of frozen ingredients in separate bags or lunchboxes for the freezer on a Sunday night so they are easy to grab throughout the week.
3. Prepare!
Each morning, or even better—the night before—put all your dry and frozen ingredients into the blender and blend until they resemble a smoothie. If you’re prepping the night before, put it in the fridge and be ready to grab it the following day!
READ MORE: Busy Women’s Guide to Sustainable Weight Loss
Recipes to get you started
Using similar ingredients in each makes pre-measuring and pre-packing so much easier. So, while these recipes are different and delicious in their own right, they’re also easy to follow and use some of the same ingredients.
Power Breakie Smoothie
High protein, delicious and everyone has ripening bananas in their house, right?
Ingredients
- 1 cup (150g) blueberries, frozen
- 1 medium bananas, ripe
- 4 tbsp. rolled oats
- 2 tbsp. almond butter
- 2 cups (480ml) almond milk, unsweetened
- 2 medjool dates
- 2 scoops (50g) vanilla protein (vegan or whey) powder
Method
Place all the ingredients into a high-speed blender and blend until smooth. Enjoy!
The Green Fuel Smoothie
This delicious green fuel smoothie is sure to impress. Its slow-release energy will keep you feeling great throughout the day. Like the smoothie above, it has bananas so that you can pack multiple bananas together for the week.
Ingredients:
- 4 tbsp. rolled oats
- 1⁄2 tsp. matcha green tea powder
- 2 cups (480ml) almond milk, unsweetened
- 1 banana, chopped & frozen
- 2 scoops (50g) vanilla protein (vegan or whey) powder
Method
Place all the ingredients into a high-speed blender and blend until smooth. Serve straight away.
Peanut Butter Protein Smoothie
For peanut butter lovers, this old-fashioned oats recipe is a creamy and filling blend to keep you happy anytime. Using bananas again makes the pre-packing easy. It also has oats like the smoothie above so these can also be measured and stored together.
Ingredients:
- 2 tbsp peanut butter (no added sugar)
- 1 sliced banana
- 1/4 cup old fashioned oats
- 1/2 cup soy milk (or milk of choice)
- 1 tsp milled flax seeds
Feel free to substitute the almond milk for oat or almond milk. Blend your ingredients with your creamy peanut butter and serve for a healthy snack or meal with over 14 g protein!
Recent Comments