Good Fats in the Morning
My mornings during the week are pretty well packed with routine things that I do — yoga, shower, feed and take out the dogs…etc, and little time is left over for breakfast.
One of my favorite quick go-to breakfasts are smoothies. I’ve experimented with different flavors (and at one point considered opening up my own smoothie shop), and have of late come up with a super yummy one full of good fats and happy components — all of which keep me full for hours.
Contrary to popular opinion (especially amidst many weight loss programs), all fats are not bad for you — and they won’t make you “fat”. They help stabilize blood sugar and keep you full longer (bonus for those trying to loose weight).
Healthy, saturated fats are concentrated sources of energy and provide building blocks for cell membranes and a variety of hormones and hormone like substances.
Three “good fats” can be found in avocados, coconuts and coconut oil, almonds, pecans, seeds and olive oil.
After trying a few different combinations I believe I have found a delicious combination full of these good fats that is yummy, creamy, filling — and SO good for you!
I Call it Bana-Avo-Coco 🙂
I recommend using all organic ingredients if possible.
Measurements are approximate and for one serving — adjust accordingly…
Bana-Avo-Coco Smoothie Recipe:
- 1 cup coconut milk
- 1 banana
- 1 avocado
- 1-2 TBS coconut oil
- 1 TBS chia seeds
- 1 TBS raw cacao nibs
- 1 TBS fresh coconut (optional)
- 1-2 TBS raw honey
Add all ingredients into a blender and mix. Usually I do not drink my smoothies cold. If you want it cold, then add ice accordingly (4-6 cubes for one serving).
Smoothie Ingredient Benefits
Coconut is truly an amazing, healing food that I try and incorporate into my day as much as possible. It boosts the immune system, soothes and repairs the digestive track.
Coconut oil is rich in lauric acid, which means it is anti-viral, antibacterial, and anti-fungal.
Coconut oil helps reduce cholesterol, boosts energy and improves chronic fatigue, increases metabolism, promotes thyroid health, and improves skin appearance.
Bananas contain tryptophan – a protein that the body converts to serotonin. Serotonin helps the body relax, improving mood — boosting happiness 🙂
Bananas have B6 in them, which helps to regulate blood glucose levels and improves mood. Bananas are also high in iron, potassium and fiber — all essential nutrient components.
Avocado contains two key carotenoid antioxidants – lycopene and beta-carotene. Avocado has properties that keep inflammation under control (definite bonus for endo gals).
Avocados contain oleic acid, which helps the digestive track transport molecules for fat that increase absorption of fat-soluble nutrients like carotenoids, which boost our immune system.
Avocados contain a fair amount of fiber, vitamin K, folate, vitamin C, B5, B6 and potassium. As mentioned, B6 promotes a positive mood — looking to be a happy day 🙂
Chia Seeds –
Chia seeds also help balance blood sugar. They contain Omega 3 oils, which aid in inflammation, improve skin, improve immune, reproductive and cardiovascular health.
Chia seeds are a balanced blend of protein, carbohydrate, fat and fiber. In ancient times the Aztecs used these seeds to stay full on their long journeys and perform at optimal levels during battle times.
When you mix chia seeds with liquid they expand — if you keep them too long in a liquid it thickens it (making chia seeds a great choice for pudding, but don’t let your smoothie sit too long, LOL). This swelling action also happens in the body, helping to cleanse out the colon.
Raw Cacao Nibs –
Raw cacao nibs contain more antioxidant flavonoids than any other food. They help repair and resist damage caused by free radicals. They also lower bad cholesterol in the body, promoting cardiovascular health.
Raw cacao raises the level of serotonin in the brain and stimulates the secretion of endorphins. It contains phenlethaylamine – which acts as a mood elevator and anti-depressant, which also increases focus and alertness.
Raw cacao offers anandamide, which are naturally released in the brain when we are feeling good. It also contains N-acylethanolamines, which promote relaxation and a maintained good feeling.
Raw cacao provides additional essential minerals including magnesium, sulfur, calcium, iron, zinc, copper, potassium and manganese — all vitamins that aide in healing endometriosis.
On the Positive Side?
Almost all of the ingredients in my favorite, filling morning smoothie promote happiness — What a great way to start the day!
I’ve incorporated this smoothie quite a bit into my morning breakfasts the past couple of weeks and I have noticed that my skin is clearing. (I had a break out happen after all the milk chocolate I consumed during the holiday’s).
This smoothie keeps me full till lunch time and does make me feel good 🙂 So of course I want to share this with you dear reader.
Do you have any feel good, filling smoothie recipes to share? I’m always open to suggestions….
Peace to you.