Smoothies are now really trendy and it's hard to imagine our everyday life without them. The thick juices are extremely tasty, healthy and are perfect as a meal replacement. With selected ingredients such as chia seeds, peanut butter, maca powder and the like, they become a real vitamin bomb. And smoothies also taste great in combination with coffee. With a coffee smoothie for breakfast you get the full charge for a healthy, filling and wide-awake start to the day!
Banana coffee smoothie with chia seeds and oat flakes
Start the day with a healthy drink that provides your body with vitamins and nutrients. Oatmeal, chia seeds, almond butter taste delicious and, above all, make you feel full!
Ingredients for two glasses:
180 ml coffee (cold)
1 large banana, cut into pieces
1 tablespoon almond butter
2 tablespoons oatmeal
1 tablespoon chia seeds
1 tablespoon honey (optional)
Ice cubes (optional)
preparation:
Put all ingredients in a blender and mix well until a creamy consistency is achieved. Serve immediately. If desired, decorate with additional chia seeds.
Nutritional Information
Calories: 496
Total fat: 26 g
Saturated: 12g
Cholesterol: 0g
Natrium: 14,7 g
Total carbohydrates: 72.5 g
Dietary fiber: 9 g
Sugar: 52.1g
Protein: 6,8 g
Vitamin C: 10%
Calcium: 10%
Eisen: 18%
Tipp:If you add too much coffee, your smoothie will taste bitter. For one drink, 50 to 100 ml of cold espresso in combination with 150 ml of whole milk/almond milk or other milk alternative is generally sufficient. Please note that the type of coffee also has a big influence on the taste.
Breakfast and coffee in one
The coffee smoothies are a real all-rounder, perfect for those who don't have time for breakfast in the morning. If you drink coffee immediately after getting up and skip breakfast, you're doing it all wrong.
A healthy and balanced breakfast helps the bodyNeurotransmitter serotonin and the amino acid tryptophanto produce and even makes you happy. Like all amino acids, tryptophan is contained in protein.
Protein (food) -> Tryptophan (amino acid) -> Serotonin (neurotransmitter) -> Melatonin (hormone for metabolism, controls the body's sleep-wake rhythm)
Serotonin makes us feel happy, calm and confident. The happiness hormone is also important for a restful sleep, as the body converts serotonin into melatonin in the evening. A lack of melatonin leads to sleep disorders.
An early morning breakfast ensures that the body can produce enough serotonin throughout the day. According to experts, we need around 20-30 grams of protein 3x per day to meet our body's need for amino acids and produce neurotransmitters such as serotonin. This topic of neurotransmitters gets rather complicated. Long story short: If you have to drink coffee, at least wait until after breakfast!
With this drink you can have the benefits of both worlds and have a pick-me-up and breakfast in one glass!
Coffee smoothie without dairy products (Paleo)
Paleo does not mean low carb. Paleo means eating what was available in the Stone Age. A Paleo diet avoids dairy and grain products, legumes, sugar and processed foods. So if you are looking for such a recipe, your drink should be lactose-free and gluten-free. This is actually no longer a challenge, because there are already many milk alternatives. Soy milk is a good source of protein and foams well. Coconut water also tastes fantastic with coffee.
Ingredients for the drink:
1 frozen banana
1 THE Chiasamen
125 ml Coconut water
1 tsp ground almonds
1 shot of espresso
Drink without banana
If you want to make a drink without banana, you can use half an avocado or cooked pumpkin pieces. ThisIngredients become the smoothiecreamy and very tasty.
By the way, coffee avocado smoothies (“Es Alpukat”) are sold by street vendors all over Indonesia. The avocado absorbs the flavors of coffee and other ingredients and gives the whole thing a silky consistency.
What other ingredients can you use to refine the drink?
Maca
Maca is typically used to increase stamina and increase libido. In natural medicine, Maca is often recommended for women to balance hormones. Maca is said to be an adaptogen – the plant helps the body adapt and regulates hormone levels when needed. Maca powder is a good source of plant-based protein and is rich in vitamin C, vitamin B6, iron and potassium. It is also quite high in fiber.
linseed
Crushed linseeds in the smoothie support the metabolism and contain essential omega-3 fatty acids. They are also a good alternative to chia seeds.
Dates
Dried dates give the drink the necessary sweetness. Before processing the dates in the blender, soak them in hot water for 15-30 minutes. Make sure all dates are pitted!
pollen
Bee pollen is the protein food of honey bees. Vegetarians can meet their protein needs with just 30 grams of bee pollen. The wide range of nutrients makes this a great energy booster, perfect for your morning smoothie.
Cashewkerne
Cashews are not only a high-quality plant source of protein, but also have a high content of L-tryptophan. Cashew nuts contain around 18 grams of protein per 100 grams. Before adding them to the drink, soak the cashews in water for 2-3 hours.
Peanut butter or almond butter
These ingredients provide the body with long-lasting energy for everyday life. There is actually not a big difference between the ingredients. Both have a high fat content. Peanut butter is slightly lower in calories and contains more protein than almond butter. 2 tablespoons of peanut butter give the coffee smoothie a power effect.
Coconut oil
Coconut oil is the star in many homemade beauty productsfor beautiful skin and hair. The vital complex in this valuable oil can also be used internally and offers a lot of health benefits. 1 tablespoon of coconut oil in the smoothie stimulates metabolism, relieves inflammation in the digestive system and lowers cholesterol levels.
Kefir or Greek yogurt
The drink also tastes good with yogurt or kefir instead of milk. 100 grams of Greek yogurt add additional proteins and give the smoothie a firmer consistency and extra creaminess.
Whether Paleo, vegan, low carb, sweet or bitter – experiment with different ingredients and prepare the perfect coffee smoothie for your taste!
