Between the black coffee swallowed quickly while standing up, the butter and jam toast and the glass of orange juice, many French breakfasts cause a sugar spike… followed by a serious bout of sluggishness around 10 a.m. Hunger then returns quickly, with an irresistible desire to snack.
However, you simply need to replace this sweet breakfast with a creamy smoothie, rich in protein and omega-3, to stock up on energy. Its secret? A handful of well-chosen ingredients…
Why your breakfast often lacks protein and omega-3
A bowl of sugary cereal or two slices of baguette provide mostly fast carbohydrates, very little protein and almost no fiber. However, work relayed by French nutritionists shows that a breakfast richer in protein reduces cravings at the end of the morning and better stabilizes energy.
In terms of lipids, the morning plate is often rich in saturated fats and low in omega-3. Several specialists point out that this imbalance, common in modern diets, can result in dull skin, brittle nails and a lack of concentration. The first meal of the day then becomes a missed opportunity.
A smoothie that keeps you satisfied until midday
In the journal EatingWell, American dietitian Emily Lachtrupp shares the secrets of this smoothie: a base of soy milk and Greek yogurt, enriched with chia seeds, frozen fruits and dried dates. Each glass contains approximately 352 calories, 15g of protein, plenty of fiber and quality fat. Raspberries provide anthocyanins useful to the heart and peaches provide beta-carotene, with an antioxidant and anti-inflammatory effect.
As for Greek yogurt, it provides even more protein and calcium, while making the drink very creamy. An expert specifies: “soy milk is the only plant-based milk that comes close to the amount of protein provided by cow’s milk. It is in fact often enriched with vitamin B12, calcium and vitamin D. It is a healthy plant-based milk to drink every day.“, he explains in the columns of the journal EatingWell. Chia seeds, for their part, provide omega-3, fiber and antioxidants.
The express recipe for this fruit smoothie finally revealed
To make this protein smoothie, use the recommended amounts: 1½ cups unsweetened soy milk, ½ cup plain full-fat Greek yogurt, ¼ cup chia seeds, 4 pitted dates, 1½ cups frozen raspberries, 1 cup frozen peach slices, and a small pinch of salt.
Then simply:
- First pour the soy milk and yogurt into the blender;
- Then add the chia seeds and dates, then the frozen fruits.
- Blend for one minute until smooth.
- It’s ready!