Girl, Eat Your Breakfast!

March 22, 2012 By

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I don’t know how many times I’ve heard people say, “I’m just not a big breakfast eater.”

Um, hello. Didn’t your mama ever tell you it’s the most important meal of the day? Not that you should skip any meals, but you definitely shouldn’t skip breakfast.

Do you really expect to be able to function on an acceptable level when your body hasn’t been fed since the night before? The reason (at least one reason) we eat is to provide energy and nutrition to our body. If you haven’t done that, your body’s just not going to work the way it’s supposed to. Your mind isn’t going to think straight, your body’s going to lack energy and be sluggish… and worst of all, you’re more than likely going to gain some weight.

Yep, it’s true. Studies have proven that women who skip breakfast gain weight.

I know, I know. It’s hard enough to wake up and get dressed and get the kids out the door in time for school, let alone fix a decent breakfast for everybody.

I’ve got ya covered. The answer to your dilemma is simple: smoothies! I don’t know anybody who doesn’t love a good smoothie (OK, well, except my DH, but he’s weird. Whatever.), and they are SO fast, SO delicious, and SO packed full of amazing goodness to nourish your body all morning long. (Because, you know, breakfast only lasts so long. You’re going to have to eat lunch, too!)

I’ve already posted 2 smoothies during the course of this Women’s Wellness series ( maybe it should have just been the smoothie series!): try the Shamrock Shake (mint gives it a delicious flavor and pretty green color), or Nancy’s Maca Mocha Smoothie.

A smoothie can be a well-rounded breakfast in a cup, complete with protein, fat and carbs to get you going and keep you going. And you can even put it in a to-go cup if you’re really in a hurry!

Choco-Cado smoothie

Ingredients

  • 1 banana
  • 1/2 avocado
  • 1/4 cup plain yogurt *
  • 1 cup whole milk *
  • 1 tsp raw honey
  • 1 tsp cocoa powder

Instructions

  1. Combine all ingredients in a blender and pulse until smooth and thick. Top with whipped cream, if desired.

*Simply substitute non-dairy equivalents for a vegan and allergen-friendly version.


See how QUICK that was?

And so EASY, too - only one little line of instructions. I’m sure you can handle that even before your morning coffee!

It’s CHEAP enough, I guess. I estimate probably between $1 and $1.50 for this one, depending on how much you pay for the components. Not too shabby!

And wow, is it HEALTHY! You’ve got healthy fats and protein from the milk and yogurt, more healthy fat in the avocado, plenty of fiber between the banana and the avocado, plus antioxidants and vitamins to boot! Drink it up!

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Maca Mocha Smoothie

March 19, 2012 By

Regular guest contributor Nancy, from Real Food Allergy Free, brings us today’s post,

with a delicious-looking smoothie recipe… plus information about how maca increases a women’s wellness!

Maca is a tuber root (similar to potato) grown high in the mountains of Peru. Though it’s been used medicinally in Peru for thousands of years, it’s just recently gaining popularity in the US. Since its Women’s Wellness Month here at Quick and Easy, Cheap and Healthy, we will focus on how maca root benefits women.

Maca root is a super-food that is packed full of nutritious goodness. It’s loaded with over 60 micronutrients, 18 amino acids and 20 fatty acids. Maca is 40% potassium, 10% calcium and contains vitamins A, B, C, D, E, B12, B1, 2, 3, iron, phosphorus, magnesium, silica and zinc.

It is believed that maca is most beneficial because of its effect on the endocrine system. Maca is an endocrine modulator and the

endocrine system includes all of the body’s glands and the hormones they secrete. Hormones regulate many, many things including tissue function, mood, growth and sexual development.

Here are some of the ways maca can help women:

  • Sometimes called Peruvian ginseng, maca increases energy and provides mental clarity.
  • Maca helps to regulates hormones which can alleviate PMS and perimenopause symptoms.
  • Leveled hormones lead to less mood swings and better emotional health.
  • Also called nature’s Viagara, maca is known as an aphrodisiac, increasing libido.

Maca has a very strong smell and taste. It is somewhat malt like, so I find a chocolate based smoothie is the best way to get it down. This Maca Mocha Smoothie is my favorite.

Maca Malt

Maca Mocha Smoothie

Ingredients:

  • 1 Banana, frozen
  • 2 tsp Cocoa Powder
  • 3 tsp Maca Root Powder (buy it here)
  • ¾ cup Vanilla Coconut Milk Beverage or Dairy Milk

 

Directions:

  1. Add all ingredients to blender and blend until smooth. Add sweetener if necessary.

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Nancy is a God fearing, family loving, and homeschooling mom to four. You can find her at www.RealFoodAllergyFree.com where she shares her family’s favorite recipes and money saving deals for foods that are free of the top 8 common food allergens (egg, dairy, wheat, soy, fish, shellfish, peanut, tree nut).

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The Shamrock Shake - Healthified!

March 14, 2012 By

I have never actually had one of those famous Shamrock Shakes at McDonalds. Not because I am too good for McDonald’s (Because, um, yeah. Sometimes I go to McDonald’s.). No, the thing is I’m not a huge milkshake fan. They’re just not my thing. Especially fake green ones. Cookies ‘n’ Cream would be a different story, but fake green? Nah. I’ll pass.

This “shamrock shake” copycat is probably nothing like the original, but it does have a pretty green color - made from real food and not from a bottle. It’s gently sweet, but not sugary. And it’s perfect for breakfast on St. Patty’s Day! The light minty after bite will perk you up and get you ready for a great day.

Instead of ice cream, I froze bananas - remember that banana ice cream craze last summer? I made both coconut milk and whole milk versions, and they were both great! The coconut adds some extra special flavor. Also, I only had dried mint the day I made it, but I think fresh mint would be amazingly fabulous in this! Oh, and the green color? From avocados! Cool, huh? (And no, you can’t taste it.)

 

Healthified Shamrock Shake

Ingredients

  • 1 banana
  • 1/2 avocado
  • 1/2 cup coconut milk (or whole milk)
  • 1-2 tsp raw honey (to taste)
  • 1 tsp dried mint (or 1 TBSP fresh)

Instructions

  1. Slice the banana and lay it in a single layer on a freezer-safe plate or pan. Freeze until hardened, an hour or two.
  2. Place bananas and other ingredients in blender and process until smooth. Top with whipped cream and mint garnish, if desired.

It’s a great QUICK breakfast for any day, but especially St Patrick’s Day!

It’s not as EASY as some smoothies with the freezing of the bananas - but don’t skip that step! It’s important.

I don’t know exactly how much the McDonald’s version costs, but this one is less than $1, so I’m sure it’s CHEAPer.

It is sooo HEALTHY, too! Nothing to be ashamed of with this version!

Sharing at Tastetastic Thursday, Pennywise Platter, Simple Lives Thursday, Katherine Martinelli’s, and…

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Champion Breakfasts: PBB Smoothie

February 25, 2010 By
Smoothies are the ultimate in breakfast convenience - seriously, a breakfast you can drink?! Nothing is more convenient, not even the drive through. And certainly it is much healthier than said drive-through. In fact, unless you add ice cream, thereby turning it into a milk shake instead of a smoothie, it’s pretty hard to de-healthify the smoothie.
To be honest, I hesitate to even post this, because I never really understood the necessity of having a recipe for smoothies. I just always dump a bunch of the stuff in the blender, and if it tastes good, I drink it. If not, I dump it down the drain and kick myself for wasting ingredients.OK, so maybe sometimes I do need a recipe! I do admit that it is fun to browse through smoothie recipes to get ideas for what ingredients to include so as not to stay in my favorite rut of milk/yogurt/OJ/banana (YUM!).
Whether you are looking for instruction or inspiration, here’s my latest smoothie creation that did not go down the drain. Be warned: this is not a smoothie for the faint-hearted as it packs a whalloping 530 calories. But don’t be afraid: these 530 calories are chock-full of protein, healthy fat and fiber that will last you at least until noon, probably even farther. The perfect convenient and healthy solution for those mornings when you hit the floor running and don’t have a seat until the afternoon. If you’re really reticent about all those calories, try halving the amounts of peanut butter and yogurt. It will be a thinner consistency, but still flavorful and still healthy. If you’re concerned about fat intake, use low-fat milk and yogurt (but don’t say I didn’t warn you about the consequences). Use a good quality yogurt that doesn’t have extra sugar and other ingredients: I used Trader Joe’s, which is all natural (including real banana puree and not just artificial banana flavoring) and has only about a teaspoon of sugar added.

PBB (Peanut Butter Banana) Smoothie
2 TBSP creamy all-natural peanut butter (no hydrogenated oils)
1/2 cup banana flavored yogurt
1/2 cup whole milk
1 ripe banana, peeled
1 TBSP ground flax seed
1 tsp honey
Place all the ingredients in the blender, and blend at least 30 seconds or until smooth and creamy. Pour into a glass and enjoy!

Like I said, not much is QUICKer than a smoothie in the morning. I think maybe five minutes from putting the empty blender on the counter and slurping the last drop from your glass is about all it takes.
Pretty EASY, too, easier than going through the drive-through on your way to work.
Much CHEAPer than going through the drive through, as well. Cheaper, also, than buying pre-packaged convenience breakfast foods.
A very HEALTHY convenient breakfast choice. The combination of fats, proteins, and healthy carbs will give you the energy you need to start your day, and the banana gives you your first serving of fruits for the day as well. Honey is the healthiest sweetener possible, and the healthy bacteria in the yogurt will give your immune system some needed ammunition. Just be sure to use an all-natural peanut butter without any hydrogenated oils or salt.

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