Energize your day - Wake up with a shake

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Energize your day - Wake up with a shake

by: Lt. Jason Valadao, Family Medicine Resident | .
Naval Hospital Camp Pendleton | .
published: May 19, 2015

CAMP PENDLETON, Calif. (NNS) -- Many people are averse to the idea of a totally liquid meal for breakfast, but I challenge you to try starting your day off with a nutrient-balanced shake. You don't need a pricey blender to make a nutritious shake that will keep your stomach full and your body energized throughout the day. A simple blender will do the trick.

The best part about liquid nutrition is that it is often easier to digest, you can pack more nutrients into a smaller area, and the things you can create are endless. Trust me, even people who say they dislike many foods might think twice once those foods are combined with others in a simple, nearly effortless creation.

There is so much you can do when it comes to creating a smoothie or protein/energy shake. The best advice I can offer is to try an assortment of ingredients that offer nutrients from multiple food groups. Stock up your refrigerator and freezer with some great food and fill the pantry with some dry goods that will help you invent some great meals in less than 5 minutes.

For the following shake ideas, you can substitute anything you wish, from the liquid to a spice, herb, protein powder, etc. Add just the amount of the various items that you deem appropriate. And, don't be surprised if you will need to make more to share with others at home and at work! These are just some of the things that I have tried, and continue to enjoy.

Here are a few ideas-and some of my personal favorites-to get you started.

The Teal Banana

  • 16 oz. Almond Milk
  • 1/2 cup frozen blueberries
  • 1/2 frozen banana
  • 1 cup frozen spinach
  • 3 tablespoons Chia seeds
  • 1/2 teaspoon cinnamon
  • 1 serving protein powder
  • 2 tablespoons raw Cacao powder

Berry Tropical Surprise

  • 16 oz. Almond Milk
  • 1/2 cup frozen strawberries
  • 1/2 cup frozen mango
  • 1 cup frozen spinach
  • 1 cup frozen kale
  • 3 tablespoons Chia seeds
  • 1 serving protein powder
  • 1/4 cup Greek Yogurt

PB&Banana

  • 16 oz. Almond Milk
  • 1 frozen banana
  • 1 cup frozen spinach
  • 1 cup frozen kale
  • 3 tablespoons Chia seeds
  • 1/2 teaspoon cinnamon
  • 1 serving protein powder
  • 1 tablespoon peanut butter
  • 2 tablespoons raw Cacao powder

Berry, Berry, Green

  • 16 oz. Almond Milk
  • 1/2 cup frozen strawberries
  • 1/2 cup frozen blueberries
  • 1 cup frozen spinach
  • 1 cup frozen kale
  • 3 tablespoons Chia seeds
  • 1 serving protein powder
  • 1 tablespoon of almond butter

SIDEBAR: Nutrition Fast Facts

Kale (per 1 cup): 1 grams of protein; 1 gram of fiber; vitamins A, C, K, and folate, a B vitamin important for brain development; minerals including potassium, calcium, and zinc.

Spinach (per 1 cup): 1 gram of protein; 1 gram of fiber; vitamins A, C, K, and folate; minerals including iron, magnesium, potassium, and calcium.

Chia Seeds (per 2 tablespoons): 9 grams of protein; 19 grams of fiber; omega-3 fatty acids; vitamins C and niacin, a B vitamin; minerals including calcium, iron, phosphorous, and potassium.

For more news from Naval Hospital Camp Pendleton, visit www.navy.mil/local/nhcp/.

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