After completing 7 miles worth of hill repeats earlier this morning in 85-degree weather and 80% humidity, this smoothie was the perfect post-workout recovery meal, packing a ton of nutrition into one glass.
- 1 banana (I always keep a stash of ripe bananas in my freezer)
- 1/4 cup whole almonds
- 1/2 cup skim milk (I usually eyeball it)
- 1/3 cup fresh blueberries
- 1/4 cup dry, old-fashioned oatmeal (not the Instant!)
- Cinnamon, to taste
- Nutmeg, to taste
- Splash of water
- 3 ice cubes
- Blend it up, and enjoy!
Below, I’ve broken down some of the nutritional benefits contained in this yummy A.M. breakfast.
- Banana– Rich in fiber, potassium and vitamins C and B6.
- Almonds– Good source of vitamin E, calcium, phosphorous, iron, zinc, magnesium and protein. Almonds also contain selenium, copper and niacin and monosaturated fat- all of which is good for your brain, heart and skin. Research shows that consumption of almonds also helps to decrease LDL cholesterol levels as well as help regulate your blood pressure.
- Blueberries– Contain more disease-fighting, age-proofing antioxidants than practically any other fruit or vegetable.
- Old-Fashioned Oatmeal– Significant source of dietary fiber (appx. 1/2 insoluble & 1/2 soluble). Research has shown that eating oats (not the instant kind) can help lower blood sugar and stabilize insulin levels (great for diabetics) as well as lower blood pressure. In addition to this, oats contain hundreds of phytochemicals, which are thought to reduce cancer risk. Because of their high fiber content, oats help to “keep you regular” as well and because oats delay stomach emptying, you feel full longer, which can help with weight loss. Because they are a healthy source of carbohydrates, oats are also a great addition to any post-exercise meal :)
- Skim Milk– Ideal source of vitamins A and B, calcium, phosphorous, magnesium, protein, zinc and riboflavin. Milk, in general, supports healthy bones, teeth and skin; and it is also a popular post-workout recovery beverage.
- Cinnamon-Rich in essential minerals such as: manganese, iron, calcium and fiber. Cinnamon is often said to help regulate blood sugar (good for people with Diabetes), and it is also used as an effective agent against bad breath.
- Nutmeg– Has anti-inflammatory properties; nutmeg is often used to treat muscular joint pain such as arthritis. It can also be used to treat indigestion, bad breath and is said to be used as both a sedative as well as a stimulant.