BREAKFAST SMOOTHIES

Skipping breakfast may seem like a great way to cut calories and catch a few extra z’s in the morning, but you’re not helping your health or your weight-loss efforts. In fact, failing to eat a healthful morning meal has been linked to obesity, diabetes, mineral deficiencies, and a host of other health issues. On the other hand, people who eat a nutritious breakfast tend be healthier, more productive, and demonstrate superior mental clarity.

Those in the know postulate that there are several reasons why people who eat breakfast are healthier than those who don’t.

• By eating early in the day, your body doesn’t go into starvation mode and begin storing fat.

• People who skip meals are famished by the time they actually eat and therefore tend to overindulge.

• Those who eat a healthful breakfast tend to eat healthier foods and consequently consume fewer calories throughout the rest of the day.

• Eating healthful foods regularly throughout the day keeps your insulin levels stable.

• People who skip breakfast tend to eat more sugary foods and snack more often than people who don’t.

However, not all breakfasts are created equal. People who eat large, heavy breakfasts such as omelets stuffed with fatty meats and cheeses or carb-filled pancakes and waffles tend to eat more calories at every meal throughout the day than their banana-grabbing counterparts. As a matter of fact, breakfast doesn’t have to be a big meal for you to reap the health benefits. The important part is to “break the fast” between supper and lunch so that your body isn’t deprived of nutrition for any longer than necessary.

Ideally, you should shoot for a breakfast that’s high in protein, nutrients, good carbs, and healthful fats. Though they’re tempting, avoid donuts, sugary muffins, and fast-food biscuits—these are packed with bad fats, empty simple carbs that suppress the sensation of fullness and can cause you to crave more sugar. If you don’t have the time to sit down and eat a meal, a smoothie is a great, healthful alternative to fast foods or junk foods. In the pages to come, you’ll find recipes that are both delicious and satisfying. Feel free to experiment with ingredients, and most important, have fun!

Pumpkin Juice

Packed with omega-3s and an army of antioxidants led by vitamin A, this smoothie has everything you need to get you through the day, and its rich, smooth flavor will remind you of fall. Blend it with ice for a refreshing, midsummer treat, or stick to the milk for a comforting winter pick-me-up.

• 1 sweet potato • 1 carrot • 1/2 cup pumpkin • 1/4 avocado, pitted and peeled

• 1/2 cup almond milk, soy milk, or skim milk • 1/8 teaspoon cinnamon (optional)

Cut the sweet potato into 1-inch pieces.

Juice the carrots and sweet potatoes first, followed by the pumpkin. You may enjoy adding cinnamon to this juice as well to give it a bit of spice.

Yield: About 3 cups.

Strawberry Banana Smoothie

This smoothie is a fresh and fruity way to start your day. The strawberries deliver vitamin A and the pomegranate does everything from actually stopping cancer to cleaning your teeth. Add in the potassium and vitamins from the banana along with the chlorophyll and other goodies from the cucumber, and you’re nutritionally ready to start the day!

• 6 strawberries, capped • 1 banana, peeled

• Seeds from 1 pomegranate • 1 cucumber, quartered

Add all the ingredients to your blender, and puree. You’ll get the benefit from the fiber and the nutrients in the skins as well! If needed, add a little water for a drinkable consistency.

Yield: About 2 cups.

Berry Melon Blast

This smoothie delivers a fruity blast of antioxidants, vitamins, and minerals that start your day right. The cucumber cuts the sweetness, but the flavors of the melon and berries really shine through.

• 6 medium strawberries, capped • 1/4 honeydew, peeled and seeded

• 1/2 cup blueberries • 1 cucumber, quartered

Simply blend together. The cucumber does an excellent job of cutting down some of the sweet flavor and lightening up the smoothie.

Yield: About 3 cups.

Guavaloupe Goodie

The carrot greens will make it green, but the taste is refreshing and tropical. Guava’s nutritional value is right up there with pomegranates and avocados, beneficial for everything from digestive ailments to weight loss and beautiful skin. Since it has a low glycemic load, it’s a great strawberry/kiwi-flavored fruit for everyone!

• 1 guava, peeled • 1/4 cantaloupe, peeled and seeded

• 1 carrot with greens • 1/2 cup coconut milk

This glass of delicious nutrition is as easy to drink as it is to prepare. Just blend and enjoy. Simple and delicious.

Yield: About 3 cups.

Plum Melon Chiller

This is a wonderful juice for a hot summer day—when serving, remember to garnish with a sprig of mint for an extra summery touch. It’s also excellent if you’re suffering the aftereffects of a late night—all of the ingredients provide antioxidants and energy that will gear you up to face your day.

• 2 plums • 1 cup watermelon

• 1 small cucumber, quartered

Blend the ingredients and drink immediately. There should be exactly enough for 1 serving. Just delicious!

Yield: About 2 cups.

The Dish on Plums

The Good: Plums are a very useful ingredient for smoothing texture or sweetening without adding strong flavors. Rich in vitamins A, C, and K, they help your body absorb iron and fight cancer. Since they’re chock full of fiber as well as vitamin C, they’re great for maintaining a healthy digestive and immune system as well.

The Bad: The only downside to plums is that they are high in sugar. They have a fairly low glycemic load, but if you’re watching calories or sugar intake, be sure to factor in your plums.

Mega Omega Smoothie

Between the omega-3s offered by the avocado, and the proliferate amount of phenols, vitamins C and E, and trace minerals found in the entire smoothie, you can’t get any more brain-healthful than this. It’s mildly sweet and full of good fiber and healthful carbs, so drink this for breakfast or to get you through that midmorning or late-afternoon brain slump.

• 1 avocado, pitted and peeled • 1 mango, pitted and peeled • Pinch cilantro

• 1/2 lime, peeled • 1/2 cup strawberries, capped • 1/4 cup water

Add all ingredients to your blender, and puree until it reaches the desired consistency. Since there are no flavors to hide, you may want to leave this one a bit chunky to get the satisfaction of chewing. Enjoy!

Yield: About 2 cups.

Veggie Boost

This is a vibrant, “green-tasting” drink with a mild, peppery flavor from the fennel, and the herbal goodness of basil. The cucumber helps to lighten it up and make this nutritional powerhouse delicious! Between all the healthful ingredients, you’re getting just about every vitamin and mineral that vegetables have to offer, so drink up!

• 1/2 cup water • 2 cups spinach • 3 basil leaves

• 6 Brussels sprouts • 1/4 fennel bulb • 1 cucumber, quartered

Blend the water, spinach, basil, and Brussels sprouts, pulsing until they’re in small chunks. Next, blend the fennel and the cucumber. If you’d like, add some black pepper, a pinch of sea salt, or maybe even a jalapeño.

Yield: About 2 cups.

Hangover Juice

Magnesium, vitamin C, and calcium do wonders for curing that nasty, dayafter headache. You’re probably dehydrated as well, so drink a big glass of water with this.

• 1 cup cauliflower • 1 cup broccoli florets

• 1 apple, cored and quartered • 1 orange, peeled

Blend the vegetables first, then the fruits. Drink on your way to work, and you’ll be feeling better within the hour! If your hangover persists, drink another glass.

Yield: About 2 cups.

Apple Mint Juice

This smoothie is an odd color, but it’s extremely flavorful. Lightly fruity with a minty undertone, this combination of phytonutrients and deliciously refreshing flavor is a great way to start your day. The fiber will keep you full for hours, too.

• 1 pear, cored and quartered • 1 apple, cored and quartered

• 1 carrot with greens • 2 kiwis, peeled • 4 sprigs mint

Simply blend all ingredients together and enjoy!

Yield: About 3 cups.

The Dish on Kiwis

The Good: Kiwis contains large amounts of chlorophyll and twice as much vitamin C as an orange.

The Bad: Much of the calories in a kiwi come from sugar, so you may want to use these sparingly as sweetening agents for high-fiber produce.

Grape Berry Guava

This fruity, berry-flavored concoction both looks and tastes delicious. It’s packed with disease-fighting antioxidants, tannins, vital minerals, including magnesium and potassium, and even a few omega-3s.

• 1 cup red grapes • 1 cup watermelon

• 1 cup raspberries • 1 guava, peeled

Blend all fruits together. If you’d like it creamy, add a splash or two of almond or coconut milk.

Yield: About 2 cups.

Sweet Potato Pie

This juice is delicious as well as nutritious—the beta-carotene alone makes it well worth your efforts. It really does taste like sweet potato pie!

• 1 small sweet potato • 1 carrot • 1/4 papaya, seeded and peeled

• 1/2 teaspoon cinnamon • 1/4 teaspoon ground cloves • 1 cup almond milk

Cut the sweet potato into 1-inch cubes.

Pulse the sweet potato, carrot, and papaya, then add the cinnamon and cloves to the juice. Stir gently. If you enjoy its namesake, this will likely be a favorite.

Yield: About 4 cups.

The Dish on Papaya

The Good: Papayas have actually been shown to halt the growth of breast cancer and are suspected to fight other cancers as well, including prostate cancer. This is tentatively attributed to the high levels of carotenoids such as lycopene and beta-carotene. The potassium they contain is a good brain food, too.

The Bad: Papaya is an acquired taste, so if you’re just starting to eat it, you may want to blend it with more familiar flavors, such as pineapple, banana, or cucumber.