Non-dairy Fruit Smoothie

_MG_1778I’ve been enjoying a wonderful smoothie almost every morning for a couple of years now, and it occurred to me that this might be a great recipe to share with others.  It’s my own recipe, based on advice from a nutritionist and my own experimentation.

This smoothie is so simple and tastes great.  A perfect way to start the morning, especially if, like me, you don’t want to have a heavy breakfast but know you should eat something.

Get at least 3 servings of fruit, more than 4g of protein, 1130 mg potassium, and 13g fiber in each smoothie!  And at about 500 calories per smoothie, this is a smoothie that will hold you over until you have a sensible lunch.  Research shows that a breakfasts of 400-500 calories  and extra protein make it easier to stick to a diet.(1)

Avocado? In a smoothie?  The avocado does a nice job of balancing out the sweetness of all the fruit.  It’s also the ingredient that makes the smoothie so creamy, in place of yogurt or other thickeners.  Avocados are also an excellent source of protein, helping make this smoothie more of a meal than a fruit drink.

Juicing is very popular right now, and there are advantages and disadvantage to juicing vs. whole blending.  With this recipe, I like getting the benefits of the entire fruit, fiber and nutrients combined.  Like most everything in life, it’s best to either juice or blend in moderation.  Neither method can make up an entire diet and be healthy. For some helpful information on juicing vs. blending, read these articles:

But now on to the recipe!  Here’s how I make mine – amounts are approximate.  Experiment with your own frozen or fresh fruits.  Sometimes if I’m out of avocado I’ll add spinach or kale for that green kick.  Enjoy!

1-2 C Blue Diamond Unsweetened Almond Milk: 1C (100 g) = 40 calories, 1g fat, 1g carb, 0g cholesterol, 0g sugar

1 med banana = 105 calories, go fat, 21g fat, 27g carb, 0g cholesterol, 14g sugar

1/2 avocado = 113 cal, 12g carb, 0g cholesterol, 0g sugar

3/4 C frozen peaches 3/4 c = 50 cal, 0g fat, 13g carb, 0g cholesterol, 10g sugar

3/4 C frozen mixed berries 1c = 80 cal, 0 fat, 0g cholesterol, 21g carb, 9g sugar

1.  No More Excuses: Breakfast Recipes for Every Morning,

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