What time do you go to bed? It varies for me but somewhere between 10:30 pm and 11:30 pm. Sleep allows our bodies to take a break from the day and recharge/repair overnight. At that time we are fasting from when we first fall asleep until we awake. That can be anywhere from six to nine hours. I often wake up with my tummy grumbling. Each morning we break the overnight fasting — hence the term breakfast. I was always taught the best meal of the day is breakfast. What’s the optimum food to fuel that overnight fasting? Well, that’s a personal call but if you would like some guidance, a breakfast drink could be one answer.
I’ve been making smoothies for seven years and before that, I had a juicer. Smoothies typically have a lot of fiber in them. Fiber slows digestion making you feel fuller longer and helps stabilize blood sugar levels. I don’t want to bore you with fiber details but I do think it’s important to know the two types: insoluble and soluble. Insoluble fiber helps keep you regular and is found in foods like cucumbers, celery, carrots, nuts, and seeds. Soluble fiber helps lower blood cholesterol and feeds the good bacteria in your gut. It is found in oats, apples, berries, plums, pears, nuts, and seeds.
My breakfast drink is satisfying on its own and will leave you satiated until your next meal.
1 cup of water
1 cup frozen blueberries
1 to 2 tablespoons of raw almond butter (or your favourite nut butter)
1 teaspoon magnesium citrate powder
2 tablespoons plain yogurt
In a blender add all ingredients. Blend until well incorporated.
The Culinary Chase’s Note: If you are lactose intolerant, substitute yogurt for half an avocado. It will add richness and silkiness to the drink. You can, in a pinch, use peanut butter but choose a brand that doesn’t add sugar. Enjoy!