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Smoothie Recipes for Breakfast.

Here are some smoothie recipes for those looking for some new ideas for breakfast after a run when you are short on time. This was published at on Runner’s World at:


After a long or hard run, the last thing you may feel like doing is eating a big meal, particularly if your workout left you queasy. But you need to refuel, preferably within 30 minutes, so you can recover. That doesn’t mean you have to cook up a heavy omelet or big bowl of oatmeal. A quick, tasty smoothie will kick-start recovery. “Smoothies are a great way for runners to meet nutrient needs,” says sports nutritionist Cassie Dimmick, R.D., “especially when it’s necessary to quickly consume a mix of carbs and protein for muscle repair.”

But runner beware: Smoothie bar options can top 900 calories, and bottled brands are often low in nutrients. By blending your own with your choice of ingredients and with as much or as little ice as you want, you can make flavorful smoothies with carbs, protein, fiber, and healthy fats. And at less than 300 calories each, these smoothies are easy on the stomach in more ways than one.
-By Jessica Girdwain;

1/2 cup unsweetened almond milk
1 cup fresh spinach
1 kiwi, sliced
1/2 banana (preferably frozen), sliced
GOOD FOR YOU Your body doesn’t need a ton of nutrients to recover from an easy run. That’s why this smoothie uses almond milk—it has nearly half the calories of low-fat milk. Spinach, which has just seven calories per cup, is one of the richest plant sources of iron, a mineral that helps transport oxygen to muscles. Kiwis are high in vitamin C, which increases iron absorption, says Dimmick. Frozen, creamy banana chills the smoothie and offsets the slightly bitter greens. This smoothie contains 128 calories, 28 g carbs, 6 g fiber, 2 g protein, and 2 g fat.

4 ounces chilled coffee
4 ounces fat-free milk
1 banana (preferably frozen), sliced
2 tablespoons whole almonds
2 teaspoons natural cocoa powder
GOOD FOR YOU Not only does coffee taste great in smoothies, but it can speed your recovery, too. A 2008 study in the Journal of Applied Physiology found having caffeine and carbs at the same time helps your body restock muscle glycogen stores faster than having carbs alone. Natural cocoa powder—not Dutch-processed or alkalinized—provides anti-inflammatory antioxidants (and chocolaty flavor) for just a few calories. Bananas are rich in potassium, an electrolyte that helps maintain fluid balance. Almonds not only add crunchy texture, but also contain heart-healthy fats that help keep you full. This smoothie contains 252 calories, 35 g carbs, 6 g fiber, 10 g protein, and 11 g fat.

6 ounces carrot juice
1/4 avocado
1 tablespoon fresh lemon juice
2 ounces water
1 tablespoon freshly grated ginger
Pinch of cayenne pepper
GOOD FOR YOU The carrot juice in this savory smoothie is rich in vitamin A, which helps regulate the immune system, says Ilana Katz, R.D., a sports nutritionist in Atlanta who developed the recipe. Fresh ginger adds a sweet, peppery flavor that, according to a 2010 study in The Journal of Pain, can reduce postexercise muscle pain. Avocado adds a silky texture and heart-healthy monounsaturated fats. Studies show the capsaicin in cayenne pepper briefly boosts metabolism, helping you burn a few extra calories. This smoothie contains 161 calories, 23 g carbs, 5 g fiber, 3 g protein, and 8 g fat.

1 cup fat-free milk
1/2 cup frozen blueberries
1/2 cup plain fat-free Greek yogurt
1/4 cup uncooked old-fashioned oats
1 tablespoon ground flaxseed
GOOD FOR YOU Greek yogurt and milk provide lots of protein to repair your muscles after long runs. Plus, a new study in Medicine & Science in Sports & Exercise found that drinking fat-free milk postworkout can help you gain muscle and lose fat. Oats are fiber-rich and digest slowly, providing long-lasting energy, says Dimmick. Blueberries have a very high amount of antioxidants and help neutralize free radicals caused by exercise. Ground flaxseeds provide a dose of omega-3 fatty acids that can lower cholesterol. This smoothie contains 290 calories, 41 g carbs, 6 g fiber, 22 g protein, and 5 g fat.

1/2 cup plain soy milk
1/3 cup canned pumpkin
1/3 cup silken tofu
1 tablespoon natural peanut butter
1 teaspoon real maple syrup
1/4 teaspoon cinnamon
GOOD FOR YOU Pumpkin is high in fiber and beta-carotene, an antioxidant that protects eye health. Silken tofu lends a thick consistency and (along with soy milk) provides a nondairy source of protein—making them ideal choices for lactose-intolerant runners. Studies show that regularly eating nuts and nut butters (including PB) can lower your risk for developing heart disease and type-2 diabetes. Maple syrup adds sweetness along with compounds that have anticancer properties, while cinnamon “helps keep blood sugar steady,” says Katz, “preventing fluctuations in energy levels.” This smoothie has 212 calories, 17 g carbs, 5 g fiber, 11 g protein, and 12 g fat.

Breakfast: Apple Crisp
High in protein, Greek yogurt tames your appetite, while oats provide beta-glucan, a fiber that may improve running endurance.

1 cup apple cider
1/2 cup 2% vanilla Greek yogurt
1/4 cup old-fashioned rolled oats
2 Tbsp. pecans
1/4 tsp. cinnamon
1/8 tsp. nutmeg
1 cup ice cubes

Nutrition per serving:
Calories: 409
Carbs: 62 g
Fiber: 4 g
Protein: 13 g
Total Fat: 12 g
Saturated fat: 2 g
Sodium: 89 mg

Snack: Gingered Winter Greens
Low in calories, winter greens like kale contain compounds called glucosinolates that have potential anticancer properties.

1 cup coconut water
1/2 cup low-fat plain yogurt
1 kiwi, peeled
1 large kale leaf, center rib removed
1 tsp. minced fresh ginger
1 tsp. honey
Pinch of salt
1 cup ice cubes

Nutrition per serving:
Calories: 188
Carbs: 38 g
Fiber: 3 g
Protein: 8 g
Total Fat: 2 g
Saturated fat: 1 g
Sodium: 272 mg

Prerun: Cranberry Beet
With fewer than 100 calories, this combo will charge up your run without weighing you down. Beets and spinach contain nitrates that boost oxygen delivery and improve muscle functioning.

1 cup water
1 small beet, chopped
1/2 cup fresh cranberries
1 cup spinach
1 tsp. honey
1 tsp. minced fresh ginger
1/2 tsp. ground allspice
1 cup ice cubes

Nutrition per serving:
Calories: 79
Carbs: 19 g
Fiber: 5 g
Protein: 2 g
Total Fat: 0 g
Saturated fat: 0 g
Sodium: 81 mg

Postrun: Maple Ricotta Cream
Ricotta adds creamy richness and a dose of whey protein, which is quickly absorbed, making it ideal for recovery. Pear and banana supply carbs to replace spent energy stores.

1 cup unsweetened almond milk
1 ripe pear
1/2 cup low-fat ricotta cheese
1 Tbsp. ground flaxseed
2 tsp. pure maple syrup
1/8 tsp. ground cardamom
1/2 frozen banana, chopped

Nutrition per serving:
Calories: 387
Carbs: 60 g
Fiber: 10 g
Protein: 18 g
Total Fat: 12 g
Saturated fat: 4.5 g
Sodium: 486 mg

Lunch: Sweet Potato Puree
No time for a sit-down lunch? Take this smoothie to go. It has all the components of a well-rounded meal–carbs, fiber, protein, healthy fats–plus immune-boosting vitamin A. Kefir is loaded with probiotics that may improve gut health in athletes.

1 cup low-fat plain kefir
1/2 cup peeled, cooked sweet potato, cooled
1/4 cup canned navy beans, drained and rinsed
1 Tbsp. walnuts
1/2 tsp. vanilla extract
1/8 tsp. ground cloves
1/2 frozen banana, chopped

Nutrition per serving:
Calories: 407
Carbs: 69 g
Fiber: 9 g
Protein: 20 g
Total Fat: 7 g
Saturated fat: 2 g
Sodium: 463 mg

Dessert: Spiced Hot Chocolate
Cocoa powder is full of blood pressure–lowering antioxidants, and according to a study review published last year, cinnamon may help control blood sugar in people with type-2 diabetes.

1 cup 2% milk heated with 1/2 cup water
1 medium banana
1 Tbsp. unsweetened natural cocoa powder
2 tsp. unsalted almond butter
1/2 tsp. vanilla extract
1/4 tsp. cinnamon
Pinch of chili powder

Nutrition per serving:
Calories: 314
Carbs: 45 g
Fiber: 6 g
Protein: 13 g
Total Fat: 12 g
Saturated fat: 4 g
Sodium: 124 mg

Blending Basics
For the best results, add ingredients in the order listed: liquids first, soft items (like yogurt or fresh berries) next, then firm produce, and finally frozen items. Begin at the lowest speed, and work your way up to high.

Mixology Guide
The art of making the perfect smoothie-for-one

1. POUR IN YOUR LIQUID Use four to eight ounces of liquid, such as water (sparkling or still) or milk. If you use fruit juice (which is high in sugar), limit to six ounces or less.

2. ADD FRUITS AND VEGETABLES Try 1/2 to one cup of produce, such as berries, mango, kale, or tomato. Frozen produce is just as healthy as fresh and makes smoothies cold with less ice.

3. THROW IN FATS AND PROTEIN Limit to one serving of healthy fats to keep calories in check. Try a tablespoon of nut butter or seeds. Use one serving of protein, like 1/2 cup soybeans.

4. ADD SPICES AND SWEETENERS Honey, agave nectar, and other sugars have few nutrients, so use no more than one teaspoon. Add 1/4 teaspoon of ground spices, such as nutmeg or ginger.

5. TOP WITH ICE More ice (1 cup) will give you a thick, milkshake-like consistency, while less ice (1/4 to 1/2 cup) will produce a thinner smoothie. Use less or no ice if you’re using frozen produce.


EAT BETTER: A few drops of vanilla, orange, peppermint, or almond extract will boost the flavor of your smoothie without adding calories.

IN THE MIX: Kiwi, spinach, and carrots add fiber and vitamins to smoothies.

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