Breakfast Smoothie Recipe

Many of my family, friends and students know that I have a smoothie every morning for breakfast. I am a huge advocate of eating breakfast and since changing my morning bowl of cereal to this smoothie I find I have more energy, energy for longer and don't get hungry as soon. In fact, this morning I didn't have it and I found myself hungry at 10am and wanting to take a nap. That's how I used to feel all the time.

Now, I am not a nutritionist (yet!) and I do want to give full credit to someone who is. This recipe is taken from The Fat Flush Plan, written by Ann Louise Gittleman, Ph.D., C.N.S. Don't let the title fool you, it's really more of a cleanse or detox than your average diet. It does have the benefit of losing weight for many people. It's not something I do consistently but something I do parts of or, when I feel like I need to cleanse, do for several weeks. She is a (holistic)nutrition specialist and if nothing else, read the first few chapters to learn how our bodies get out of balance and why these ingredients are so important. I'll try to summarize where I can, but for more in depth info check out the book.

For those of you in the Minneapolis metro area, I've also figured out an approximate cost and calories per serving (this may vary depending on prices where you live, keep reading for some cost saving tips* too). I know some of the ingredients are costly when you buy them all at once, but each smoothie is cheaper than a medium latte at Starbucks (and a whole lot healthier).

2 oz. of pure (100%) cranberry juice [$1.25 per serv/25 cal] - for liver/kidney health
6 oz. of water (0/0)
1 Tablespoon of Omega-3 oil (flaxseed oil preferred, I use Udo's brand) [$.71 per serv/120 cal] - for "good" fat/essential oil/brain health
1 cup of fruit (I use frozen strawberries and blueberries most often, can also use raspberries, mango or cherries) [strawberries: $.75 per serv/50 cal]
1 banana (optional) [$.20 per serv/80 cal]
1 Tablespoon of ground flax seed [$.03 per serv/30 cal] - for fiber
1 packet of Stevia (an all natural sweetener from the Stevia plant, comes in individual packets) [.12 per serv/0 cal] - is also a source of fiber
1 serving of whey protein powder (I get Whey Factors brand and love the taste- be careful what you get here, some are not that great tasting) [$.86 per serv/80 cal]

Mix all ingredients in a blender, pour and drink. Enjoy!

*The biggest cost items are the oil, protein powder and fruit.
I based price of the oil and protien powder on the brand that I buy, which I get at Lakewinds Co-op. You may find cheaper alternatives that still fit your taste, or the price may be different based on where you shop.
Cranberry juice is probably the most expensive ingredient. You can buy frozen cranberries (about $7 for 20 oz.) and cook them with (4 c. water to 12 oz. berries) then strain to get 32 oz of juice or 16 days worth (26 cents per serving vs. 1.25 per serving for pre-made juice)
Fruit varies greatly in price. I based price here on a 4 lb. bag of Cub brand strawberries. I have found 6 lb. bags at Costco for the same price (25 cents cheaper per serv). During strawberry season I go to local farms and buy strawberries to freeze myself and that cost is considerably lower. I buy blueberries during that season at a low cost as well.