Super summer breakfast in a glass
By naturopath Sandra Villella
 If you rush around in the morning and don’t have time to prepare breakfast, I suggest preparing the ingredients and placing them in the blender jug (except for the banana) the night before with the lid on.
Keep in the fridge overnight and in the morning place the jug on the blender base, add chopped banana and the smoothie will be ready to go in a few minutes. Take it to work/school or drink on the way.
Nutritional value
Breakfast is an important meal, often supplying vital minerals such as calcium, vitamins including the B group vitamins and vitamin C, and also fibre.
Ingredients
200-250 ml of low fat milk or (whole bean) soy milk
½ cup of low fat yoghurt (or more yoghurt and less milk if you prefer a thicker smoothie)
1 dessertspoon of oat or rice bran
2 dessertspoons of a mixture of freshly ground linseeds, sunflower seeds, pepitas (pumpkin seeds) and almonds
Sesame seeds (unhulled are higher in calcium than regular sesame seeds)
1 banana
Nutmeg to taste
Banana can be replaced with ½ cup fresh or frozen berries or strawberries, fresh mango or your referred fruit.
Method
Place all ingredients in a blender and blend until smooth. |
Seeds and nuts contain protein, vitamin E and ‘good oils’. These oils start to oxidise (or spoil) when they are ground, and after two weeks the oils are completely destroyed. To minimise loss of these good
oils, do not buy pre-ground seed mixes or nut meals. Instead, buy whole seeds and nuts, freshly grind the amount of seeds and nuts that you would eat within two weeks (use an electric coffee grinder, nut/spice grinder or food processor) and store in the fridge.
Many Australian adults do not consume the recommended 30 grams of fibre daily. High fibre breakfast cereals may be a way to increase fibre in the diet, but if you do not like to eat cereal it may be more difficult. A smoothie is a great way to include soluble fibre into your diet. Oat bran and fruit are good sources of soluble fibre; and the linseeds, sunflower seeds and pepitas provide additional fibre.
Fibre will help to regulate your bowel movements and soluble fibre provides additional benefits including assisting to lower blood cholesterol levels.
This smoothie will easily add approximately six grams of fibre to your diet. The milk/soy milk and yoghurt provide excellent sources of calcium and protein, making this smoothie a nutritious, easily digested and complete meal or snack, especially when you’re on the go in summer.
© 2008 The Jean Hailes Foundation for Women's Health
Apart from fair dealing for the purposes of private study, research, criticism or review, as permitted under copyright legislation, no part may be reproduced or reused for any commercial purposes.
Content Updated November 25, 2008
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