Quick Healthy Breakfast #2!

Did you try out or enjoy our first quick healthy breakfast? 🤪

In light of encouraging you to consume nutritious 😋 and wholesome 🥰 breakfast, we have come up with some quick and healthy breakfasts that you can prepare ahead of time so that you'll have kick-start your day right! 🌞 We have another healthy recipe for you to boost your mornings ⛅️✨

For today's breakfast, we'll be having...

🥤 BREAKFAST SMOOTHIES! 🥤

Breakfast smoothies are very convenient to make as they only require as little as 3 ingredients! 🍌🍉🍒 More importantly, they are full of flavour and filling. To make it your breakfast more sustainable for the day, load your smoothie with some fibres such as oats, or fruits high in protein such as cherries 🍒 and kiwis 🥝 .

HEALTHY BANANA SMOOTHIE (1 serving)

• 1 large banana (sliced, frozen is best)

• 1/4 plain yoghurt (vanilla yoghurt is also fine)

• 1/4 cup milk, low fat

• 1/4 tsp vanilla extract

Method:

1. Place all ingredients in blender and blend until smooth. Add more milk or yoghurt to achieve desired consistency.

2. Serve immediately for best flavour.

Nutritional Information (Estimate, for 1 serving)

CALORIES: 203kcal, CARBOHYDRATES: 39g, PROTEIN: 9g, FAT: 3g, SATURATED FAT: 1g, CHOLESTEROL: 9mg, SODIUM: 46mg, POTASSIUM: 688mg, FIBRE: 4g, SUGAR: 23g, VITAMIN A: 195IU, VITAMIN C: 13mg, CALCIUM: 124mg, IRON: 1mg

HEALTHY FRUIT SMOOTHIE (1 serving)

• 2 bananas

• 2 cups fresh peaches, sliced

• 1 1/2 cups fresh or frozen berries (raspberries, blueberries, blackberries, strawberries)

• 1/2 cup rolled oats

• 1 cup plain yoghurt

• Ice (to your liking)

• 1/4 low-fat milk or water

Method:

1. Add all ingredients into blender and blend until smooth.

2. To achieve desired consistency, add ice (to thicken) or water (to thin).

3. Serve immediately.

Nutritional Information (Estimate, for 1 serving)

CALORIES: 192kcal, CARBOHYDRATES: 39g, PROTEIN: 8g, FAT: 1g, CHOLESTEROL: 2mg, SODIUM: 19mg, POTASSIUM: 554mg, FIBRE: 5g, SUGAR: 22g, VITAMIN A: 415IU, VITAMIN C: 13.7mg, CALCIUM: 74mg, IRON: 1mg

There are many other recipes of breakfast smoothies you can enjoy online, but make sure not to use ingredients that are full of sugar (including fruits!) as it may cause the smoothie to have little nutritional value. Have a balance of proteins and fibres in your smoothie when you experiment with your own ingredients!

This is a general guide on how to make your own healthy breakfast smoothie:

The health benefits of smoothies generally differ based on the ingredients that you use. Some benefits of healthy fruit smoothies include...

• Source of antioxidants by adding berries 🍓🫐 or other ingredients such as matcha powder 🍵

• Better digestion, due to the smoothie being a liquid and hence, helps the body to break down food faster 🕐

• Enhances immunity 🦠💉

Give the recipe a try and boost your mornings with a filling smoothie! 🔥

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Sources

Allen, L., 2021. Healthy Breakfast Smoothie. [Online] Available at: https://tastesbetterfromscratch.com/healthy-breakfast-smoothie/

HealthHub, 2020. Energy-Boosting Wholesome Breakfasts. [Online] Available at: https://www.healthhub.sg/live-healthy/940/energy-boosting-breakfasts

Kristine's Kitchen, 2019. Banana Smoothie. [Online] Available at: https://kristineskitchenblog.com/banana-smoothie/#wprm-recipe-container-27943

Neighbourhood Jam, 2021. 23 Important Benefits of Drinking Healthy Smoothies. [Online] Available at: https://thatsmyjamok.com/23-important-benefits-of-drinking-healthy-smoothies/