This year when you find yourself racing through the holidays, try to make sure to start each day with a 40-30-30 balanced breakfast that can have you feeling great all morning. A balanced breakfast with approximately 40% of the calories from carbohydrate, 30% from protein, and 30% from fat will help keep blood sugar balanced and support energy levels.
Some of my favorite breakfast choices are 40-30-30 balanced protein smoothies. They combine the carbohydrates, protein and fat in a delicious, nutrient-dense, ready-to-drink meal. I’m always challenging myself to make new flavors with seasonal superfruits. This time of year, delicious winter fruits fill the produce departments. I picked up some tangerines, fresh raw cranberries, a bottle of pomegranate juice, and in-the-shell walnuts to make a delicious 40-30-30 smoothie recipe packed with amazing, good-for-you nutrients.
- Tangerines are an excellent source of Vitamin C, flavonoid antioxidants, and fiber plus a good source of B Vitamins, carotenes and potassium.
- Fresh, raw cranberries are high in Vitamin C, fiber and phytonutrients known for their beneficial properties. Choose cranberries that are deep red in color and firm to the touch. The deeper the color, the more nutrients. You can also add them to salads and other dishes or freeze some to enjoy in smoothies long after their short season has ended.
- Pomegranates are rich in antioxidants, with immune-supporting properties. They are a good source of Vitamin C, A, E, folic acid, Vitamin K, folate, potassium, manganese and provide two to three times the amount of the antioxidant anthocyanin found in green tea or red wine. I prefer to use pomegranate juice rather than the seeds in smoothies. Pure pomegranate juice is available year round and a small bottle goes a long way.
- Walnuts are a rich source of vitamins E and B complex, minerals, antioxidants and fiber and contain mono-unsaturated fats and important Omega 3 fatty acids. I keep a supply on hand year-round and crack three each morning for my smoothies. The holidays are the perfect time to stock up on whole walnuts. I recommend using walnuts straight from the shell to protect the health and freshness of their nutrients.
That should be plenty of good, healthy reasons to try this smoothie tomorrow morning. So stop by the store later today and pick up these simple ingredients, pull out your pure protein powder and blender, and whip up an amazingly healthy, balanced breakfast to keep you going strong this holiday season. If you like sweet and tart, you’re going to love this smoothie and the energy as well.
Winter Fruit Protein Smoothie
1 small tangerine
1/3 cup fresh raw cranberries
1/4 cup pomegranate juice
1/2 to 1 cup crushed ice
15 grams pure whey protein powder
3 whole walnuts, cracked just before using
Directions: Combine all ingredients in a blender and process until smooth.
Contains approximately 230 calories C-25g, P-17g, F-7g
Joyce Daoust is a Certified Nutritionist, Balance Bar® spokesperson and national best-selling co-author of THE FORMULA, A Personalized 40-30-30 Weight Loss Program.