We all know breakfast is the most important meal of the day (yada yada yada), but try telling that to the woman whose morning workout runs long, there’s “nothing to wear” in her closet, and the google home’s kindly reminding her that work starts in seven minutes and the commute takes ten. I love breakfast for many reasons (keep reading to see why), but the truth of the matter is that all of the above leave me a minimal amount of time for eating in the AM.
Breakfast wasn’t always a daily essential and my go-to through high school and college was an instant breakfast with a banana on the side because it was low cost, low fat, and low hassle. But I was also always hungry within ten minutes of eating and in the thick of irregular and painful periods that I would later know as endometriosis.
Fast forward a few years full of trial and error and allllllllll the research and I now understand the importance of a balanced breakfast for my physical, mental, and emotional health. Eating in the morning is proven to support cortisol and insulin levels, both of which effect stress, mood, inflammation, productivity, alertness, energy, and hunger to name a few. [This] is why a well-rounded breakfast has become a non-negotiable for me, and why I’m on a bit of a soapbox here today.
It’s at this point I wish I was comin’ atcha with a fancy quiche dish or the pancakes of your dreams, but the truth of the matter is that I drink a smoothie six out of seven days a week. Boring?…maybe. But I’ve had quite a few opportunities to perfect a *chef’s kiss* smoothie recipe with hormone health, nutrition, aaaaand taste in mind.
These days I don’t worry too much about calculating macros or counting calories, so you won’t find that info here. My focus is on consuming whole foods that check all the nutrient boxes and make reaching my health goals easily accessible. (It’s ~gotta~ be simple when I have no time to spare and a little girl who insists on “helping”.) So while some of the recommendations below mayyyyyy surprise and might even repulse you, they’re perfect for the season I’m currently in.
The beauty of smoothies is that they’re 100000% customizable with 57209681203 options at your fingertips. So use the following as a guide rather than a rule and experiment with ingredients that speak to your personal health preferences and needs.
FAT
Yep…the girl who used to avoid fat like the plague now looks for any and every opportunity to get quality fat in her diet. Fat fuels you, helps your body absorb vitamins and minerals, and is the building block for nearly every cell in your body. When trying to get pregnant despite my endometriosis diagnosis, consuming fat was my number one priority and I’ve carried that habit through pregnancy and postpartum as well.
RELATED POST: Why Fat is the #1 Thing I’m Eating for Fertility
RELATED POST: How I Got Pregnant Despite My Endometriosis Diagnosis
While the world’s opinion on fat has shifted over the years, the most recent consensus is that it’s an essential part of a healthy diet and should make-up about one third of your calories. As someone who’s recently made the switch to an overall carnivore (nose-to-tail animal-based) diet, my favorite ways to add fat to my smoothie are raw egg yolks and raw whole milk.
Raw egg yoks- The yolk of an egg (from PASTURE RAISED chickens…quality’s very important here) contains a ton of vitamins, minerals, and omega-3 fatty acids, all super helpful for digestion, menstrual cycle regulation, and fetal development. Because the fat in egg yolks is unsaturated, it has a low heat tolerance, meaning cooking damages the high quality of its nutrients. I put two yolks in my smoothie every morning and it adds a richness in flavor and texture that I now consider a ~must~.
Raw Milk- We started buying raw milk from a local farm as a transition from breast milk for Sloan, and now the entire Davis family drinks it. Commonly regarded as “unsafe” by most, my research into raw milk has proven it’s actually quite the opposite. Compared to pasteurized milk, raw contains more enzymes and probiotics and the multiple nutrients found inside are more easily digested in the human body than its “safer” counterpart.
If you just can’t bring yourself to try the above, other forms of [good] fat I’ve used (and loved) in the past include avocados, nut butter, and coconut. At the end beginning of the day, it doesn’t matter how you get your fats as long as they’re in there, properly fueling you, and taste good enough that you actually look forward to your morning smoothie.
PROTEIN
Protein in the AM is ~everything~ if you’re trying to stay fuller longer and maintain steady blood sugar (aka energy and mood) throughout your day. If I had my way, every morning would start with bacon and eggs. But as I’ve already shared— my time is limited, so smoothie it is!
I’m currently adding two scoops of collagen peptides to my smoothie for the protein, glycine, and potential estrogen balancing benefits, but the secret weapon I’m most excited to tell you about is cottage cheese. I don’t like the stuff by itself, but in a smoothie…*sigh*…trust me when I say it adds a creamy, tangy goodness that reminds me of the Orange Julius I used to get back in the day…and I’m here for it. At about 15 grams of protein (plus more good-for-ya fat and probiotics) per half cup, it’s just one heaping spoonful then I’m on to the next thing.
Most people would simply use protein powder here because it’s also an easy option with ~literally endless~ selections. And if you have one that you like, have at it! I’ve tried quiiiiiiiiite a few (whey, pea, plant and casein) and just can’t find one that meets my standards of clean ingredients, agrees with my gut, and tastes good. In my quest to ensure my smoothie is protein-packed, I’ve had to get creative, and cottage cheese is without a doubt my favorite alternative yet.
CARBOHYDRATES
I consider protein and fat the oh so important base of a smoothie, but the fruit (and veggies if that’s your thing) you add on top is where you can tailor the flavor to your preferences, add more vitamins and minerals, and simply have fun with it.
PS- I used to pack my smoothies with spinach, beets, carrots, [insert other vegetables here], but found that raw vegetables were causing bloating and compromised gut health and honestly…just didn’t taste good. I would much rather get my nutrients from the egg yolks, milk, fruit, and favorite supplements I share below, but [this] is where you’ve gotta do Y-O-U.
I always add a banana (helloooooo potassium, folate, and amazingly smooth texture), but everything else varies based off of the season and what’s currently in my freezer. My go-to’s are blueberries and/or strawberries but I also love a mango-pineapple combo if I’m feeling tropical. The key is to keep pre-cut fruit stocked and ready in the freezer as this gives your smoothie the perfect consistency and maintains that ~simple~ factor we’re goin’ for here.
THE EXTRAS
Depending on your health needs, smoothies are an optimal place to supplement vitamins and minerals into your diet. I’ve done everything from magnesium to greens and they were right for the season I was in, but nowadays my only addition is glycine. Glycine is an amino acid and antioxidant that helps with digestive health, nervous system regulation (aka mood and sleep), inflammation (a must for someone with endometriosis), and skin, joint, and muscle health.
Glycine is naturally found in meat, fish, and eggs, as well as collagen (which also goes in my smoothie) and gelatin (which I supplement in different ways), but I’m adding a bit more to make sure I get enough. As a postpartum mom whose body is still changing and hormones are still regulating with breastfeeding and a returning menstrual cycle, something as simple but beneficial as glycine is exactly what I need right now and I’m loving the results.
MY PERFECT SMOOTHIE
The age old question— “if you could have one food for the rest of your life, what would it be?” My response is pizza every time, but the smoothie version answer is what I’ve listed below. No fuss, quality ingredients, all the nutrients, and a taste that has me coming back day after day.
BERRY GOODNESS
~ 1 banana
~ cup of frozen blueberries
~ scoop of cottage cheese
~ 2 raw egg yolks
~ raw milk (amount based on how thick you like your smoothies)
~ 1 tsp glycine
TROPICAL PARADISE
~ 1 banana
~ cup of frozen mango
~ orange and/or pineapple
~ scoop of cottage cheese
~ 2 raw egg yolks
~ raw milk (amount based on how thick you like your smoothies)
~ 1 tsp glycine
I have Sloan help me put everything in the blender and you should see the pride on her little face now that she’s learned what buttons to push. My first sips are always to get my beef liver supplements down, Lolo helps me with some of it, and I drink the rest on my way to work. While I’m usually in a bit of a rush, making time for [these] moments is a non-negotiable that has quickly become one of the top five best parts of my day.
I’m passionate about breakfast because it’s one of the easiest places to impact your overall health, and I don’t know about you, but my excuses just aren’t quite as strong in the morning. Starting your day on the right foot means everything for the next 16(ish) hours you’re spending working, mom-ing, learning, creating, and you may as well set yourself up for success with something as simple as a big ol’ cup of goodness.
Your ~perfect~ smoothie may look completely different than mine, and that’s ok! In fact, I’d love to hear what dreamy concoction goes in your blender next! Comment below and give me all the deets and don’t hesitate to tag me in your morning smoothie selfie on instagram at @make.manifest. I say as long as the building blocks of fat, protein, carbs, and maaaaaybe a few extras are there, the rest is preference and I can’t wait to see how you make it your own!
A big ol’ smoothie cheers to ya, friend! *clinks glasses*
– Amanda
Disclaimer: The content provided here does not constitute medical advice, nor is it a substitute for personalized healthcare. If you have concerns about a medical condition, diagnosis, or treatment, you should consult with a licensed healthcare professional.
Disclosure: Some of the links above are affiliate links, meaning, at no additional cost to you, I will earn a commission if you click through and make a purchase. No pressure, but I have a feeling you’re gonna like what I’ve taken the time to put my recommendation behind.
