Breakfast

Layered Breakfast Smoothie

BY Monica Yates

Summer calls for smoothies! However, most smoothies are loaded with a lot of sugar. It doesn’t matter if the sugar is ‘natural’ or high fructose corn syrup; your body registers it as the same and will have the same reaction. It is important that you don’t have more than 5-6 teaspoons of sugar a day or your liver won’t be able to process it, and it will turn to body fat. Because of this, I prefer to add neutral tasting veggies to my smoothies to add more vitamins and fibre. Just be sure to steam and then freeze them before hand. Cooking them before hand makes them much easier on your digestive system and you won’t get bloated or gassy afterwards. This delicious breakfast is perfect for your menstrual phase as it is full of healthy fats and will keep your blood sugars steady.

Please be aware that these smoothies are not overly sweet because they are not chock full of fruit. They are naturally sweetened by coconut, cinnamon, vanilla, mac and a small amount of blackberries. If you would like the smoothies sweeter, add some rice malt syrup for a fructose-free sweetener.

Chia Pudding Layer

  • 2 Tbsp chia seeds
  • 1 cup full-fat canned coconut milk
  • 1/4 cup filtered water

Green Layer:

  • 1/4 avocado
  • 1 cup steamed then frozen zucchini
  • 1/4 cup canned full fat coconut milk
  • 1 cup filtered water
  • 2 packed cups of spinach
  • 1 tsp vanilla bean powder
  • 2 tsp maca powder
  • 1 tsp ground cinnamon
  • 1 tsp spirulina
  • 1 Tbsp almond butter

Blackberry Layer:

  • 1/4 cup frozen blackberries
  • 1 cup filtered water
  • 1 tsp maca
  • 1 tsp ground cinnamon
  • 1 tsp vanilla bean powder
  • 1 cup steamed then frozen cauliflower
  • 1 Tbsp coconut butter
  • 1/2 cup coconut flakes to serve
  1. To make the chia pudding, combine everything together in a saucepan, mix and cook on low for 10-15 minutes until the chia seeds have absorbed the liquid and it is thick like a pudding. (Alternatively, you can allow the chia seeds and liquid to soak overnight in the fridge). Once the chia seeds have absorbed the liquid, put them in a bowl and place them in the fridge to cool whilst you make the smoothie layers. You can alternatively have it hot, it doesn’t really matter that much because the smoothie layers are so cold.
  2. To make the blackberry layer, combine everything into a high powered blender and blend until smooth and creamy. If you are using a Vitamix, you can use the stick to help move the mixture, but if your blender isn’t a strong one you may need to use more liquid to get things moving. Once it is all blender, place in a bowl and put it in the freezer to stay cold.
  3. To make the green layer, add everything to a blender and blend until combined.
  4. To assemble you will need 2 big, tall glasses. Place half the chia pudding in each glass so it is about 1/3 full. Then add the green smoothie to each glass to fill another 1/3 of the glass, and then finish with the blackberry layer. Top each with coconut flakes and enjoy!

Hungry for more?

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