Eat Complete Breakfast Smoothies

Guest recipes by Drew Ramsey, MD

Kiwi Green Smoothie

SERVES 2

You might be skeptical about starting your day with four cups of greens, but that will quickly pass. Mixing greens into your smoothies is an easy way to boost nutrient intake. The fiber in the greens plus the protein in the kefir will keep you full longer, and the live cultures in the yogurt or kefir promote overall gut health. To avoid bitterness, be sure your kiwis are ripe, which means they should be soft to the touch. Leave hard kiwis on the countertop for two to three days to ripen.

2 cups raw fresh spinach
2 cups raw kale
2 ripe kiwis, peeled and quartered

Place the spinach, kale, kiwis, yogurt or kefir, almonds, chia seeds, and honey in a blender along with the ice cubes and cold water. Blend until smooth, adding a few tablespoons more of cold water to adjust the consistency if necessary. Divide evenly between two glasses and serve immediately.

1 cup plain 2 percent yogurt or plain kefir
1⁄4 cup almonds
1⁄4 cup chia seeds
2 tablespoons honey
4 ice cubes
1 cup cold water, plus more as needed


Minty Blueberry Shake

SERVES 2

This is a breakfast that hits the mark for protein and taste, and it also happens to come with its own aromatherapy treatment. Mint calms and refreshes, so start your day by tearing up the mint leaves and taking a deep mindful breath. Pairing blueberries with greens gives you a powerful dose of plant-based medicine (see phytonutrients page 62), and covers your bases for your vitamin needs. The juicy wild blueberries plus an added subtle sweetness from the mint pair well with the vegetal taste of the greens.

2 cups fresh or frozen wild blueberries
1 cup plain, 2 percent yogurt or plain kefir
1 cup assorted greens such as spinach, baby kale, or collards
1 banana
1⁄4 cup fresh mint leaves

Place the blueberries, yogurt or kefir, greens, banana, mint leaves, hemp seeds, and pumpkin seeds in a blender along with the ice cubes and cold water and process until smooth. Divide evenly between two glasses and serve immediately.

Frozen berries are a great way to trim your grocery shopping budget while still preserving the nutrients. They also create a vibrant purple color and add a creamy texture to the shake.


Cashew-Chocolate Smoothie

SERVES 2

This is another phytonutrient fest! Start the day with two great sources of healthy monounsaturated fats: avocados and cashews. Nutrient-dense avocado thickens this smoothie beautifully while providing beneficial fats that boost brain health and enhance the beauty of your skin. Nuts such as cashews are a top source of plant-based antioxidants and essential minerals such as zinc, magnesium, and iron. The almond extract is an essential addition as it balances the avocado and cocoa.

1 cup plain, 2 percent yogurt or plain kefir
1 ripe Hass avocado
1⁄2 cup grass-fed whole milk

Place the yogurt or kefir, avocado, milk, spinach, half of the cashews, the cocoa powder, honey, and almond extract in a blender along with the ice cubes. Process until smooth, adding a few tablespoons of cold water to adjust the consistency if necessary. Divide evenly between two glasses, add 1 tablespoon of chopped cashews on top of each smoothie, and serve immediately.

1⁄2 cup raw spinach
4 tablespoons chopped cashews
3 tablespoons unsweetened
cocoa powder

Reprinted with permission from Drew Ramsey, MD, Eat Complete: The 21 Nutrients That Fuel Brainpower, Boost Weight Loss and Transform Your Health. Copyright © 2016 by Drew Ramsey, Harper Wave, an imprint of HarperCollins. New York, NY.