Breakfast Milk Smoothies

Here is a list of the various milk combinations you can use in a smoothie breakfast with either using fresh or frozen fruits:

  • Low fat frozen yogurt
  • Low fat milk
  • Almond milk
  • Soy milk
  • Skinny milk
  • Low fat ice cream

Whilst most people do not have a decent breakfast until mid morning or lunch time, protein is also left until later in the day. Leaving it for this amount of time and your body is lacking the enough nutrients. Having a breakfast full of protein in keep you feeling fuller for longer and maintaining a health routine.

To add thickness, you mix it up with these ideas:

  • crushed ice
  • chia seeds
  • frozen fruit
  • low fat yogurt
  • peanut butter
  • avacado
  • spinach
  • banana
  • mint/vanilla/almond extract
  • dark chocolate shavings

Related: Banana, Oat and Blueberry Breakfast Smoothie

For added nutrients and having already mentioned this before, you can add a spoon full of protein powder for as well as some LSA. For flavouring and spice, you can add things like these:

  • Nutmeg
  • Cardamom
  • Rolled oats
  • Low fat coconut milk
  • Coconut water

All Breakfast Drinks

We have all heard about Breakfast being the most important food for our start to the day HOWEVER how much you are actually eating, what is contains and whether it is good for you will be something that will make you STOP DEAD in your tracks and have a good think about it.

Good breakfast foods should be easy to digest, full of nutrients, enjoyed with family and not be over 500 calories.

Studies show that eating a light breakfast can help reduce the risk of developing type-2 diabetes and heart disease.

Experts argue whether a morning meal is necessary although most would agree that breakfast is important for:

  • for maintaining healthy blood sugar levels;
  • prevent overeating later on in the day;
  • stocking the metabolism; and
  • ensuring you get vital nutrients before you start the day.

Breakfast has even known in preventing type-2 diabetes so long as it is of a health choice.

Best foods to eat are fruits, leafy greens, nuts, seeds and soaked grains if tolerated. Superfoods is another source of recommendation as well as fresh juices and smoothies.

A cooked plant-based breakfast, packed with protein, antioxidants, fibre and complex carbohydrates is steel-cut oatmeal with fresh fruit and nuts.

So . . . I will be going to discuss this in further detail..

All the best,

Petra Radajic-Tucci

Breakfast Juice Smoothies

Here is a list of various fruits to make your breakfast juice smoothies. You can also use any of these fruits listed as a Breakfast Juice, or any breakfast smoothie combination. Although fresh fruit is usually the best option, frozen is good especially when blended.


  • Paw Paw (America) or Papaya (Australia)
  • Figs
  • Apples
  • Bananas
  • Strawberries
  • Red Berries or Blueberries
  • Kiwi Fruit
  • Oranges
  • Pears
  • Lemon
  • Oranges
  • Grapefruit
  • Watermelon
  • Rockmelon
  • Cantelope
  • Peaches
  • Pineapple
  • Red Dragon
  • Raspberries

Fruit smoothies usually consist of 1 or 2 pieces of fruit, 1 or 2 pieces of vegetables, mixed with either water or mineral water.

Related: BBC Good Food Breakfast Smoothie


To add thickness, you mix it up with crushed ice, chia seeds, frozen fruit or low fat yogurt.


For added nutrients, you could add a spoon full of protein powder for as well as some LSA.

For flavouring and spice, you can add things like these:

  • Cinnamon
  • Lime
  • Lemon
  • Coriander
  • Tumeric (although this one, I haven’t tried and have my doubts – however, does have its benefits)

When making your smoothie, be sure to measure your sugar, fat, calories, carbohydrates & protein intake.

Related: Are smoothies for Breakfast a Healthy Choice?

Powdered And Raw Cinnamon Free Stock Photo

Cinnamon added to a breakfast juice smoothie

LSA (Linseeds, Sunflower Seeds & Almonds)

What is LSA?

It’s made from ground linseeds, sunflower seeds and almonds (LSA). It’s an very easy and versatile way to add extra nutrients to meals. LSA (linseeds, sunflower seeds & almonds) is rich in protein, helping to keep blood-sugar levels balanced. It also helps in curbing your sugar cravings.

You are starting your day with a breakfast smoothie. It consists of almond or soy milk, bananas, LSA and greek yoghurt. Lunch is generally a quinoa or brown rice salad. You can add nuts and seeds along with either a little chicken, lamb or tuna in spring water. You may decide on either a piece of fruit or another breakfast smoothie until dinner? What to have? Grilled fish and steamed rice. A typical healthy days diet.

Related: Affordable Wholefoods (LSA)

My question? Why am I not loosing weight?

So if you are trying your best to eat ‘’healthy’’, here are some simple ways to ensure your calories are also kept under control.

Watch your Smoothie Ingredients:

Vegetables such as spinach, carrots and kale have very little calories. Add other ingradients such as chia seeds, LSA, coconut milk and avocado contain concentrated calories. The end result is too much good food and calorie overload.

In fact, a smoothie containing all these ingredients may be as high as 800 calories per serve. This is more than half of what the average person requires for an entire day. Aim for vetetables, yoghurt OR milk and seeds, avocado OR nuts.

Watch Grain Portions:

Brown rice, quinoa, buckwheat, beans and lentils are all low GI, wholegrain carbohydrates. Translated means that unless you are working out for more than an hour a day, you do not need a lot of them. A diet low in carbohydrates should be approximately 20-60g, or equal to 2-3 slices of bread per meal.

Related: LSA Linseed, Sunflower Seed & Almond Meal

Count Good Fats:

It’s important in working towards getting the correct balance of fat in a diet. Translated means monounsaturated fats from avocado, almonds and olive oil. Polyunsaturated fats coming from grain-based breads, walnuts and oily fish.

Being mindful of what I have mentioned should put you in control of MINDFUL your calorie intake.