PB & J Breakfast Smoothie

Chelsea Cameron-Fikis
Nov 19, 2017
2 min read

I love to make smoothies for breakfast. Why you ask? Well...

they're relatively cheap to make;
they're filling and nutritious;
they don't take much time to prepare;
they taste phenomenal;
and they're easy to eat (no fork and knife required)!

There's no secret science to making smoothies (generally just toss in your favourite ingredients and blend), but there are some things you should keep in mind because not all smoothies are created equally. For instance, store-bought smoothies are often loaded with concentrated fruit juices, low quality protein powders, and added sugar as a sweetener making them more of dessert treat than a healthy meal substitute. Homemade smoothies generally have the potential to be healthier and more nutritious, but there are basic rules you should follow when choosing your ingredients. Here are some of my basic smoothie rules:

Avoid or limit store-bought juice - these are loaded with sugar, making them more of a water-sugar beverage than anything. Healthier smoothie bases include coconut water, unsweetened nut milks, fresh squeezed juices (from a juicer), or fermented drinks like kombucha or kiefer.
Always use natural, organic nut butters - Kraft or Jif, store-bought nut butters are loaded with sugar and hydrogenated oils, meaning they aren't a great addition for a smoothie. Choose natural, organic peanut butters that only have 1 ingredient (peanuts).
Opt for raw, organic, local sweeteners - For example, many store-bought honeys don't contain pollen, meaning they're more of a nutrient-void sweetener like white sugar or corn syrup. Opt for raw, organic, local, unpasteurized honey for the true health benefits. Other sweetener options include local pure maple syrup, organic agave nectar.
Skip out on any dessert-like additions - Say no to ice cream, frozen yogurt, sherbet, sweetened yogurts, whip creams, sugar-loaded protein powders, chocolate syrups, and so on. Instead choose a plain Greek or plant-based yogurt, and unsweetened protein powders like pea, rice or coconut.
Don't forget the fibre and protein - I always like to add a protein and fibre option to my smoothie for additional digestive benefit. Ideas here include chia seeds, nut butters, rolled oats, hemp seeds, coconut meat, avocados, and so on.
Include low-sugar fruits and/or veggies into the mix - Create a balanced smoothie that isn't just a high sugar beverage. Add low-sugar fruits and/or greens where you can (like spinach, kale, arugula, swiss chard) for more antioxidants and health benefits!