It’s Wednesday morning and I woke up 5 minutes late…
One child got up on the wrong side of the bed
My other is moving like molasses…
Once I get the kids fed and out the door, I have ‘time’ to slow down and make a balanced breakfast for myself (ha!)…
I start to wonder if I should just grab something on the go (but I know making food choices when hungry is dangerous)…
Or should I just skip breakfast altogether (another bad idea!)…
This is a routine that becomes all too familiar as a parent. But there is a happy ending to this short story!
It can be difficult to create a meal or snack that will provide you with long-lasting energy to get you through your day – or at least get you through the morning rush. We make sure the kiddos are well-fed and dressed, and we become an afterthought. While it’s easy to grab the first thing you see in the cupboard and eat it (read: inhale it), our choice of food is likely one that won’t provide proper fuel to sustain us. Not like these 8 energy-boosting foods!
While we get ambitious and really want to make that new snack ball recipe, free time is limited (read: nonexistent). That’s why I created these 3 beautiful energy-boosting smoothies.
They are:
…super simple
…balanced
…will help to keep you going (even when the going gets tough)
These energy-boosting smoothies only contain 6 ingredients each (woot!), take 5 minutes to create, and serve 2 people so you can share them with your little or big ones. They contain protein, fats and fibre to feel fuller longer. Plus provide you with a spectrum of nutrients and antioxidants.
3 Energy-Boosting Smoothies for Tired Parents
Get a health boost from…
Oats
- Rich source of fibre and helps to stabilize blood sugar levels and reduce the risk of type 2 diabetes
- Regulate bowel movements and prevent constipation
- Gluten -free grain that is easy to digest, and is fantastic for your overall health
Berries
- Packed with antioxidants which help your body fight off free radicals that can lead to certain diseases such as cancer
- Reduce inflammation, and contribute to healthy glowing hair and skin
- Assist to boost brain function and keep memory sharp
Maple Syrup
- Contains minerals such as zinc, manganese, potassium and calcium, which are used for many functions in the body including strengthening the immune system
- Lower score on the glycemic index than refined sugar, so it is great for those with problems managing their blood-glucose levels and diabetes
Banana
- High in the mineral potassium which is crucial for heart function and regulating blood pressure
- Boost energy by providing carbohydrates that get released as readily available sugars for your body to use when it hits a energy slump
Chia Seeds
- Packed with soluble fibre creating a gelatin – like substance when it enters the digestive system
- Helps to bulk up stools making going to the bathroom easier
- Contain protein and omega-3 fatty acids which are crucial for the nervous system, cardiovascular health, brain health, and healthy hair, skin and nails
Berry Blast Smoothie
Ingredients
- 1 cup water
- 1 ripe banana (can use frozen)
- 1 cup fresh or frozen mixed berries (strawberries, blackberries, blueberries, raspberries)
- 1 cup gluten-free oats
- 1 tablespoon chia seeds
- 1 tablespoon maple syrup
Instructions
- Blend all of the ingredients together until smooth.
- Bon Appetite!
Get a health boost from…
Kale
- Iron is important for the formation of hemoglobin and enzymes in the body, as well as cell growth and liver function
- Vitamin K is essential for proper bone health and brain function
- Helps the body and especially the liver to detoxify as it is filled with fibre and sulfur
Hemp Hearts
- Packed with insoluble and soluble fibre adding bulk to your stool to regulate the gastrointestinal system
- Have the perfect essential fatty acid profile with a balance of omega-3 and omega-6 fats
- Essential fatty acids are important to reduce inflammation and strengthen the immune system
- These tiny seeds also provide a reasonable amount of plant-based protein at about 10g per 3 tablespoons
Pineapple
- Contains an enzyme called ‘bromelain‘ ‘ which helps to reduce severe inflammation
- Can also have an effect on preventing tumor growth and certain types of cancers
- Aids in immune system support as it is high in vitamin C and helps to fight against cell damage
Coconut Water
- Balance of minerals (potassium, sodium, calcium, magnesium) making coconut water a perfect electrolyte beverage
- Electrolytes are important for increasing energy, reducing fatigue, stress, and to help with muscle relaxation
- Helps to prevent dehydration and can be used as an alternative to sports drinks after your exhilarating workout!
TropiKale Boost Smoothie
Ingredients
- 1 1/2 cups coconut water
- 1 cup kale, roughly chopped
- 1 ripe banana (can use frozen)
- 1/2 cup fresh or frozen pineapple chunks
- 1 tablespoon chia seeds
- 1 tablespoon hemp hearts
Instructions
- Place everything in a blender, and blend until smooth.
- Savour every drop!
Get a health boost from…
Avocado
- Great source of healthy fats and fibre, helping you to feel full for longer, thereby aiding in weight loss
- Helps to nourish the gastrointestinal system and feed the probiotics in the gut
- Filled with healthy fats such as monounsaturated fatty acids (MUFAs) which nourish healthy skin, hair and eyes
- Beneficial for cognitive and hormonal function to keep you happy and healthy
Mejdool Dates
- High in potassium, and have a positive effect on blood pressure regulation
- Beneficial for the cardiovascular system and aids in reducing the risks of heart attacks, atherosclerosis and strokes
- Great source of carbohydrates, allowing you to get that energy boost to keep you going
Matcha Powder
- Has polyphenols in it called epigallocatechin gallate (EGCG) which is a type of antioxidant
- Some evidence shows that these EGCGs have been found to increase the rate of fat burning, and decreasing the formation of new fat cells
- Matcha powder also contains some caffeine, which will help to give you that morning pick – me – up, without a caffeine crash
Cacao Powder
- High in antioxidants and has a ORAC score of 55653
- Full of minerals such as iron and magnesium which are important for heart health and increasing energy and clarity
- Natural mood elevator and anti-depressant
- Signals neurotransmitters in the brain with feelings of happiness and wellbeing
ChocoMatcha Smoothie
Ingredients
- 1 cup water
- 1/2 avocado, pitted
- 1 ripe banana, peeled (can use frozen)
- 5 mejdool dates, pitted
- 1 teaspoon matcha powder (can be omitted if giving to children, due to caffeine content)
- 2 tablespoons cacao powder
Instructions
- Place everything in a blender, and blend until smooth.
- Enjoy!
Sip one of these and let me know how you feel!
Super informative and love the pics!
Thanks Stacy! Hope you enjoy the smoothies 🙂
These sound amazing, and I could use some extra energy in the morning!! Can’t wait to try it and read some more posts! Great work.
Oh always happy to provide some new ideas (especially if their going to give you more energy!). Enjoy.
I love energy boosting smoothies . It is really true that fruits and veggies provide important natural supplements with no bad fats and cholesterol and will provide us with the health boost we need. I also see to it to always have home made energy balls ready for grab just anytime i need it.