Analysis of a Breakfast Smoothie

Smoothies for breakfast are very popular, and its easy to understand why – they are quick and easy to make, and very tasty. But they can also run the risk of being high in sugar and low in protein and good fats if not made with the right ingredients.

Think of your breakfast smoothie as being a complete meal, because typically, if you’re having a smoothie, that’s the only thing your having for breakfast. For your smoothie to be nourishing and to keep you going until lunchtime, you need good quality protein, plenty of healthy fats, and some carbohydrates.

Quality protein could be:
– whole fat milk (preferably raw)
– yogurt made from whole milk
– kefir made from whole milk
– raw eggs from pastured hens (I prefer using the yolk only)

Eating raw eggs is a personal choice. If you do decide to, start with just one or even half an egg yolk, to give your system time to adjust to raw eggs. Make sure your eggs have come from chickens that are healthy and happy!

Good fats can come from any combination of the following:
– cream (preferably raw)
– whole fat milk products (milk, yogurt or kefir)
– coconut oil
– coconut milk
– flax seed oil (high in omega 3’s)
– avocado

If you use flax seed oil, make sure it is cold-pressed, unrefined, refrigerated and stored in a dark container as it goes rancid easily. I like Barleans brand.

The carbohydrates come from the fruit and natural sweeteners:
– ripe banana
– avocado
– seasonal fruit (berries are especially good)
– honey
– maple syrup

Additional ingredients you may wish to add:
– lemon juice
– pinch of sea salt (good for the adrenals)
– fermented cod liver oil and/or butter oil
– spirulina powder
– nut butter (I like almond butter)
– raw cacao powder

Here is my basic smoothie recipe. I don’t measure anything and it really doesn’t matter. Smoothies are very flexible that way 🙂

Analysis of a Breakfast Smoothie

Recipe by admin


Prep time


Cooking time






  • 1 ripe banana

  • Small handful of berries

  • Yogurt or coconut milk – about 1/2 cup?

  • Raw cream – about 2 tablespoons

  • Coconut oil – large spoonful

  • Flax seed oil – about 1 teaspoon

  • Pinch of sea salt

  • 2 raw egg yolks (from pastured hens)

  • Lemon juice – 1-2 teaspoons (see note below)

  • Water if needed to thin it out


  • Add all ingredients except the egg yolks into a blender (I use a hand-held blender). Blend until smooth.
  • Add the egg yolks and give a quick pulse or two, just enough to blend it (I have read the proteins in egg yolks are fragile and should not be subjected to heavy blending).


  • Note: I only add lemon juice if I’m not using yogurt in my smoothie. If I’m only using coconut milk I miss the tang of the yogurt so I add a little lemon juice to give it that lift, otherwise I find it a little bland.

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