Fruits, nuts, and greens are staples in all longevity-promoting blue zones diets around the world. Combine them in these delicious smoothies to get a morning energy boost from nutrient-packed ingredients.
Research on the dietary patterns of Seventh-day Adventists reveals that front-loading calories earlier in the day is associated with a lower risk of obesity and heart conditions (which validates the age-old adage to not skip breakfast). Still, it’s not always easy to put together a full meal when you’re on the go—so try these filling and satisfying smoothies.
Choose your favorite blend or alternate between a few to keep your breakfast feeling inspired. You can also enjoy these delicious drinks as portable snacks, light afternoon meals—and even dessert.
EVERYDAY ICY SMOOTHIE
1 frozen very ripe large banana, cut into 1-inch pieces
1⁄2 cup frozen blueberries or strawberries
Small handful frozen broccoli
ENERGY SMOOTHIE
1 banana
1 cup frozen peaches
1 cup nondairy vanilla yogurt 1⁄2 cup vanilla almond milk
PROTEIN SMOOTHIE*
1⁄4 cup rolled oats
1 cup almond milk
3 tablespoons almond or peanut butter
1 banana
1 cup baby spinach leaves
1 tablespoon cocoa powder
1⁄2 cup vanilla almond milk
1 tablespoon almond butter
1⁄2 cup ice
2 teaspoons honey, especially if using non-ripe bananas
1 tablespoon chia seeds
Pinch of ground cayenne to boost metabolism (optional)
1 tablespoon flax seeds
1 tablespoon agave syrup Pinch of ground cinnamon
CANTALOUPE BERRY COOLER
1 cup cantaloupe, seeded and cut
1 tablespoon honey
1⁄2 cup frozen strawberries
1⁄2 cup frozen blueberries
1 cup ice
TROPICAL GREEN SMOOTHIE
2 cups spinach
1 ripe banana
1⁄2 cup frozen pineapple 1⁄2 cup frozen mango
FROZEN MANGO LASSI**
1⁄4 cup coconut cream 3⁄4 cup coconut milk
1 cup frozen mango
3 dates, pitted
1 tablespoon almond butter
1⁄2 cup ice
Honey
Fresh mint leaves (optional as garnish)
Combine all of the ingredients in the blender and process until smooth.
Smoothie Bowl Option: In a bowl, top smoothie with 1⁄4 cup granola, 1 tablespoon shredded coconut, 1 tablespoon blueberries, and 1 tablespoon cacao nibs as a garnish.
*For the protein smoothie, pulse the oats a few times in your blender so they grind up; then add the other ingredients and puree until smooth. Also, set the smoothie sit for about 3 to 5 minutes before drinking so the ground oats aren’t grainy.
**For frozen mango lassi, combine coconut cream, milk, mango, and ice in a blender or food processor until smooth. Then, add honey to taste and blend again, adding more water or ice if necessary to reach desired consistency. Serve with mint leaves on top, if using.
The Blue Zones Kitchen fuses scientific reporting, National Geographic photography and 100 recipes that may help you live to 100. The Blue Zones’ food tradition is going the way of the dodo bird, thanks to the encroachment of the American Food Culture.
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