Breakfast of Real Champions

Ok, so I’m taking a stab at Wheaties, but it’s a catchy title, no?

For almost 1 whole year Jon and I have done one thing with our diets and daily lives that we will never ever quit…Having a smoothie for breakfast. It’s taken almost as long to perfect it, so now is as good a time as any to share.

Breakfast Champ Smoothie (serves 2)

  • 2 medium bananas
  • 1 1/3 cups purified water
  • 1 lemon, juiced
  • 1 cup frozen unsweetened berries
  • 1 apple, cored
  • 1-3 cup(s) packed with spinach, chard or dandelion greens (great starter greens, as you won’t be able to taste them)
  • 2 T hemp seed or hemp powder
  • 2 T chia seed
  • Optional additions: goji berries (1/3 cup), maca powder (1 tsp), yacon powder (1 tsp), spirulina (1 tsp), bee pollen (1 tsp)
Blend all until smooth. Serve and enjoy immediately or save 2nd serving for up to 3 days.
Now the calculations for the recipe may surprise you based on the current caloric thought processes many of us have, but I will tell you that we have a smoothie for breakfast, a mid morning snack, a lunch or Lara Bar, dinner and another snack. I’ve weighed the same for almost a year. Calories are not the enemy, bad food is. It’s a tough thing to swallow when we are consumed by the caloric content of every food and every bite, but it’s an amazing thing to eat whatever you want whenever you want and not worry about your weight. How? Because everything is healthy; a snack is a natural fruit leather, small orange, homemade popcorn, carrots and hummus, corn chips and fresh salsa…etc. It’s a new type of food freedom. And when you eat better, you want the junk less and less because three carrots and some hummus holds you over.

Smoothie Nutrition (with goji berries)

  • Calories: 392
  • Total Fat: 9.8 g
  • Cholesterol: 0 mg
  • Sodium: 70 mg
  • Potassium: 950 mg
  • Total Carbs: 64 g
  • Dietary Fiber: 14 g
  • Protein: 16 g
  • Vitamin A: 222%
  • Vitamin C: 131%
  • and a smattering of everything else except Vit D

Did you know the recommended daily fiber intake for me (20-something female) is 25 grams? I’m halfway there with ONE SMOOTHIE! You only get 3 g of fiber from 1 cup of Wheaties! Then, if I have 3 carrots, 1/2 cup hummus and 1 Lara Bar, I’ve met my daily recommended amount AND eaten foods I love. HOW AWESOME IS THAT?! And generally fiber isn’t something you can skimp on. Fiber supplements are not recommended and can be less than ideal as they may remove nutrients and cause discomfort. I’ve tried that route and this is much easier, tastier and works better.


  • Makes you feel fuller, longer
  • May have a positive effect in preventing Type 2 diabetes
  • May assist in managing diabetes by maintaining stomach fullness longer
  • May lower LDL (bad) cholesterol
  • Reduced risk for cardiovascular diseases
  • Reduced incidence of gas, bloating, constipation and other gastrointestinal issues
  • May lower blood pressure
  • May protect against the development of obesity
  • May assist in weight-loss


Health Benefits of Dietary Fiber (awesome, conclusive and comprehensive scientific article covering a gamut of information)



Diabetes Care Jan 2012

*I don’t get paid to reference links of certain brands, the links I chose were because of the information they provide*


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About Sarah Hiller

Eco-maniacal! I love learning about food and health, and then sharing! I'm also an aspiring photographer, lover of kale, dogs, yoga, anything fitness, sunshine, rainbows, unicorns and heavy metal. It is my goal to empower and support people through nutrition and attitude. I have an Etsy store you can check out as well

2 responses to “Breakfast of Real Champions”

  1. Jonathon says :

    I can attest to this being an amazing additive to your diet. When we started on this new journey I was 285 lbs with a cholesterol level of almost 364! Now I weigh in at almost 180 regularly and after a doctor visit and some labs I have a cholesterol level of 175! These amazing transformations didn’t happen over night but they did start with a solid regiment of this wonderful smoothie each and every morning.

    If you feel lethargic or just plain icky by mid-day maybe a healthy, quick morning meal is what you need and you have to look no further than this recipe. 20 mins to make and another 10 – 20 mins to eat (which you can do one your morning commute) and you have take. The first steps to a whole new life style.

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