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As we ring in the new year, let’s face it, there is a lot going on.  Between newly-minted resolutions, getting the kids to school, and having to go back to work, finding time for breakfast can sometimes take a back seat.  You, like me, probably browsed social media channels over the break, and it seemed the internet was buzzing about protein, especially when it comes to breakfast. 

When I think of breakfast I want something easy to make that’s natural, nutritious, and tastes great.  To fill my morning cup, my go-to breakfast is often a smoothie made with milk or yogurt.  I can easily add different flavours like mixed berries or peanut butter and chia seeds for something fun and tasty.  In addition to protein from yogurt and milk, smoothies are a simple way to get other key nutrients our bodies need like vitamin C from fruits and vegetables, and even fibre from whole grains like oats. 

If you are looking for ways to get your family cooking in the kitchen, a smoothie is a simple back-pocket option.  Yes, involving kids in the kitchen can be chaotic, especially in the morning, but it can also be fun…and of course a worthwhile experience.  If time is tight getting out the door, but you still want your kids to be involved, have them choose their ingredients and even add them to the blender the night before.  In the morning, they can easily blend the whole thing up.    

Did you know?  When kids get the chance to help prepare their own food, they are likely to be less picky eaters.  Learn more about getting into the kitchen with kids from Better Together.   

~Food is fun.  Feeding your family should be, too.  

Jumpstart your morning with protein-packed smoothies: 

Very BerryPink very berry smoothie in a glass with a straw

Makes 2 servings (each serving is about 1 cup)

Ingredients:

1 cup (250 ml) milk

¾ cup (175 ml) frozen strawberries

¾ cup (175 ml) frozen raspberries

½ cup (125 ml) yogurt (strawberry, raspberry, vanilla, plain)

Instructions:

Combine all ingredients in a blender and mix until smooth.

Tip: Use fresh berries instead of frozen and add ½ cup (125 ml) of ice

Peanut Butter Banan-zaPeanut butter banana-za smoothie in a glass with a straw

Makes 2 servings (each servings is about 1 cup)

Ingredients:

½ cup (125 ml) milk

½ cup (125 m) yogurt (vanilla, coconut, plain)

1 frozen banana

1 tbsp (15 ml) peanut butter

½ tbsp. (7 ml) chia seeds

Ingredients:

Combine all ingredients in a blender and mix until smooth.

Tip: Swap any nut butter for peanut butter. Example: almond, butter, sunflower seed butter.

Blueberry BlastBlueberry blast smoothie in a glass with a straw

Makes 2 servings (each servings is about 1 cup)

Ingredients:

½ cup (125 ml) milk

½ cup (125 ml) yogurt (blueberry, vanilla, plain)

½ cup (125 ml) frozen blueberries

½ cup (125 ml) frozen pineapple

½ cup (125 ml) fresh spinach or baby kale.

Ingredients:

Combine all ingredients in a blender and mix until smooth.

Tip: Frozen spinach or kale can be used instead for fresh spinach or baby kale.   

*Photos and recipes provided by Dairy Farmers of Canada

 

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Nutrition Education Articles

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