January is often about making amends for the weeks (months?) of dietary debauchery leading up to the close the year. It’s about getting back on track with healthy eating, which usually involves resolutions over what we’re going to knock out of our three square meals:
no white food
no processed food
NO, NO NO.
I get it. BUT all those “NO’s” feels like a downer start to a bright and fresh New Year.
SO, how about putting a positive spin on healthy eating by focusing on what our diets will be FULL of, not lacking. In the spirit of this upbeat outlook, here’s a breakfast (or anytime of day) smoothie chock full of superfood ingredients you can say YES to.
Blueberries — full of fiber, antioxidants, and naturally sweet. I use frozen this time of year, which pack nearly as much nutrition as fresh-off-the-vine.
Avocados — potassium- and fiber-rich with healthy fats, which help make this smoothie mega filling.
Fresh OJ – for vitamin C, of course, along with folate, and flavor.
Kefir — a good source of protein and calcium, this probiotic-rich drink boosts healthy bacteria, which can ward off winter colds.
Banana — frozen banana adds creaminess along with natural sweetness and potassium.
Seeds — hemp, chia, and flax seeds add crunch along with good-for-you Omega-3 fats.
The result of whirling together these flavorful superfoods is a creamy, satisfying, slightly sweet/slightly tangy smoothie that will go over as well with kids as adults. Down it as a drink or fill pop molds for a healthy after school treat.
P.S. Try applying this “say yes” approach to other meals, honing in on the good stuff that is IN them instead of what’s not (goodbye beloved holiday Joe Joes) and see if it helps you shift from feeling deprived to feeling nourished and satisfied.
P.P.S. Check out my Peach Raspberry Spoon Smoothie, another kefir-based option that is a favorite around here.
Blueberry Superfood Smoothie
1/2 cup plain kefir*
1/4 cup fresh orange juice (juice of 1 small orange)
1/2 frozen banana, sliced
1/2 cup fresh or frozen blueberries
1/2 small, 1/3 medium, or 1/4 large ripe avocado
1/4 teaspoon vanilla extract
2 teaspoons pure maple syrup or honey
4 small ice cubes
1 to 2 teaspoons favorite seeds such as chia, flax, or hemp (optional)
Put the kefir, orange juice, banana, blueberries, avocado, vanilla, maple syrup, and ice cubes into a blender. Blend until creamy smooth. Pour into cups and sprinkle seeds over the top.
Makes 1 large, 2 medium, or 3 petite smoothies.
*Kefir is essentially fermented milk that has the consistency and taste of drinkable yogurt. You can find it in the dairy section of supermarkets and health food stores. Look for the “Live and Active Cultures” seal, which assures there is plenty of good bacteria in there.