1 Cup 2% Greek yogurt, unflavored
2 Servings of Veggies
2 Servings of Fruit
2 Tablespoons ground flax seed
1 Cup Liquid (add more for thinner results)
As you can see, there's a LOT of flexibility here to suit your own tastes. I use Greek yogurt because it has a lot of protein, which is important to start the day, plus it helps balance out all of the natural sugar in the fruits.
I usually use baby spinach and carrots as my veggies. Sometimes all spinach, which slays my husband because he doesn't like his shakes to look green.
For fruit, I try to include berries because they're so good for us. I buy a ton when they are on sale in the summer and freeze them, but you can buy big bags of frozen fruit year-round (get the kind with no sugar added). Bananas are a good choice, especially the ones that are getting old; they add a sweetness to counteract the tartness of the yogurt and berries. If you do a pear or apple, keep the skins on---tons of nutrients and fiber there!
Ground flax seed should be in every kitchen. It doesn't add a whole lot of flavor, but is easy to mix in to foods to add fiber---we all need fiber!!
For the liquid I sometimes use water, sometimes almond milk, and sometimes OJ. It just depends on what I have, and whether or not I think I need to add more sweetness to the shake.
I blend this in my VitaMix for about 30 seconds, until it looks somewhat smooth (there will be small bits and chunks---the all-important fiber!) Then I carry it around the house and drink it as I continue to get ready for my day.
So with one shake we each get some protein, fiber, one serving of fruit, and one serving of veggies. You can't beat that!
If you don't have a VitaMix or strong blender, you may have to adjust the recipe a bit to use a regular blender (maybe remove the peels?). Somebody try it and let me know!
Big Bowl of Goodness (enough for at least 6 breakfasts)
1 Cup steel-cut oats
3 Cups water
1/4 Cup ground flax seed
Add-ins as you please
Boil the water in a large pan, stir in the oats and add-ins, cook on low for about 20 minutes, until all of the water is absorbed.
Scoop into individual servings (I use glass bowls for the freezer and when I need one I just pop them in the microwave for about 2 minutes).
Add-ins: choose what you like
cinnamon (stay away from the sugar!)
slivered almonds or chopped walnuts
raisins or other dried fruits
canned pumpkin (not the pumpkin pie filling)
Sometimes I don't add anything, and then mix in natural peanut butter and a chopped up apple.
The combinations are endless. If you have picky kids, I suppose a bit of brown sugar won't hurt. Or maybe some mini chocolate chips. It's a small price to pay to get them to have a warm, stick-to-your-ribs breakfast with tons of fiber to keep them full.
Leave a comment to let me know what types of healthy breakfasts you like.