The holiday season is one of the busiest times of the year. And when we're busy, it can be tempting to forgo healthy choices out of a need for convenience. Breakfast is a meal that many people let slip — either by skipping it or by eating acidifying and processed foods on the go.
However, breakfast can be fast, easy, delicious and 100% bone healthy. Today you'll get three meal replacement smoothies to keep you full, well-fueled, and in good health for the new year.
Along the way, you'll find out what's so powerful about these smoothie ingredients, and how to turn them into a meal that will leave you satisfied and ready to tackle your day.
Bananas, Raspberries, And Avocados
This smoothie uses three delicious and colorful fruits. Each one brings specific benefits that will help you maintain strong and healthy bones.
Bananas contain a well-known mineral that makes them powerful bone protectors. Potassium helps ensure that this smoothie is 100% alkalizing. If the body's pH becomes too acidic, it swiftly reacts to rectify the imbalance. If the alkalizing reserves have been depleted, it accomplishes this by resorbing alkalizing minerals from bone, causing bone loss. Bananas help keep this from happening by providing alkalizing potassium. In addition, bananas are a great source of the Foundation Supplement Vitamin B6 (pyridoxine).
Raspberries provide many nutrients. They're an excellent source of Vitamin C and, compared to other foods, raspberries have the highest content of the polyphenol ellagic acid. Additionally, the single cup of raspberries in this smoothie provides almost half of the recommended daily intake of manganese. This Foundation Supplement helps synthesize the connective tissue found in bone and protects against bone demineralization. Manganese also facilitates the metabolism of fatty acids. That makes it a great pairing with the next ingredient.
Avocados are excellent sources of Omega-3 fatty acids. These healthy fats improve cholesterol profiles by lowering LDL (low-density lipoprotein) and raising HDL (high-density lipoprotein). An unbalanced ratio of essential fatty acids causes an increase in the release of cytokines. That increase in cytokines increases bone resorption, which in turn, leads to bone loss.1
If you want to make this smoothie even more filling, add two tablespoons of rolled oats and increase the almond milk by half a cup. Just note that with this addition, the smoothie becomes pH-balanced instead of 100% alkalizing.
Banana Raspberry Avocado Smoothie
- 1 cup raspberries
- 1 banana, preferably frozen
- 1/2 avocado
- 1/3 cup plain, unsweetened yogurt
- 1/3 cup almond milk (or your favorite dairy-free milk substitute)*
- 1 tsp vanilla extract
- 1/4 teaspoon cinnamon
*Note: if you use an acidifying dairy-free milk substitute (such as cashew milk), the smoothie will be pH-balanced.
- Cut the banana and avocado into bite-size pieces, then add all the ingredients in a blender.
- Blend until smooth.
Bananas, raspberries, and avocado combine in this smoothie to provide nutrients including alkalizing potassium, Vitamin B6, bone protective manganese, Vitamin C, ellagic acid, and Omega-3 fatty acids.
Almond Butter And Strawberries
The strawberries in this recipe provide antioxidants like Vitamin C to create an immune-boosting smoothie. Meanwhile, the almond butter and almond milk keep the texture smooth while providing protein and healthy fats. But there's a surprising ingredient in this smoothie that takes its bone-building powers to the next level: greens.
Leafy greens contain the most bioavailable form of calcium. In fact, a study published in the American Journal of Clinical Nutrition found participants absorbed the calcium from kale at an incredible rate of 40.9%.2
The cup of kale in this recipe contains nearly 100 mgs of calcium!
Almond Butter Strawberry Smoothie
- 1 cup almond milk (or your favorite dairy-free milk substitute)
- 2 teaspoons almond butter
- 1/2 cup of fresh or frozen strawberries
- 1 cup spinach or kale
- 1 tablespoon ground flaxseed
- Place all ingredients in a blender and blend until smooth.
Strawberries and almond butter provide Vitamin C and protein, respectively. The unexpected ingredient in this delicious smoothie is calcium-rich leafy greens.
A Surprisingly Satisfying Combination
Our third smoothie is a real treat — for both your taste buds and your bones. Chocolate and peanut butter combine to delicious effect. Even though we associate both with desserts, they each offer distinct bone benefits.
Unsweetened chocolate is a source of bone-protecting antioxidants and peanuts offer a great source of amino acids. Plus, the surprising ingredient in this smoothie makes it filling and nutritious: lima beans.
Lima beans are distinct among their bean brethren because unlike most legumes they are alkalizing. In addition to helping this smoothie stay pH-balanced, these beans offer a whopping 12 Foundation Supplements including calcium, copper, and Vitamin K.
Chocolate Lima Beans Smoothie
- 1 cup almond milk (or your favorite dairy-free milk substitute)
- 1 very ripe banana
- 2 teaspoons peanut butter
- ¾ cup cooked lima beans (drained if using canned beans)
- 1 tablespoon chia seeds
- 2 1/2 teaspoons cacao powder
- Cut up the banana into bite-size pieces, then place all ingredients in a blender and blend until smooth.
For each of these smoothies, you can increase or decrease the amount of non-dairy milk to adjust thickness. If you're looking to increase your protein intake, try adding whey protein (and extra non-dairy milk so it doesn't get too thick.) You can sweeten any of these smoothies to taste using stevia.
The bone-health star of this recipe is lima beans. They feature 12 Foundation Supplements. For each smoothie recipe, you can adjust the amount of non-dairy milk to change thickness, add whey protein to boost protein, and sweeten to taste with stevia.
What This Means To You
Hearty and healthy breakfasts are on the way. These ready-to-blend ingredients will allow you to start your day with unprecedented speed. Once you get used to how easy they are to make, you might never go back to non-drinkable breakfasts.
Fortunately, the Save Institute has plenty more inventive smoothie recipes ready for you. Check out Blender Magic, our smoothie recipe collection included with our bone-healthy cookbook Bone Appétit. Blender Magic contains 30 smoothie recipes full of Foundation Supplements.
Don't let a busy schedule take a toll on your bones. Make your breakfasts as healthy as they are easy. You'll start your day knowing that you're headed in the right direction.
Eat Your Way to Stronger Bones!
Discover over 200 mouth-watering bone healthy recipes for breakfast, smoothies, appetizers, soups, salads, vegetarian dishes, fish, and plenty of main courses and even desserts!
Comments on this article are closed.
Vivian, I appreciate you not wanting people to count calories. But those of us who have diabetes and are taking insulin need to count carbs to determine the amount of insulin to take with each meal or snack. Giving us at least the carb count would make our lives a little easier and give me incentive to try the recipes so I preserve the integrity of the bones I do have.
Thank you for all your research and for sharing it with us.
I’ve never had a smoothie for breakfast, but I will definitely try these recipes
These smoothies are amazing! Many thanks and Happy New Year to you and your terrific team!
Is the calorie count for these smoothies posted anywhere?
I just made the smoothie with avocado and raspberries and loved it! Thanks for giving us these recipes, Vivian. I wish you and everyone in your team a Happy New Year and all the best.
I can’t wait to try these smoothies! Thanks Vivian and happy New Year!
Perfect timing, Vivian! My daughter is visiting with her three kids and it’s been quite a challenge to sit down for breakfast. This will save my mornings! Thanks so much!
The beany chocolate one intrigues me. Are the Lima beans cooked dried ones, or green, immature beans? I can’t get the immature ones, but can get frozen green broad beans, are they the same thing? You mention canned, but have not seen them here.
I have your programme.
I have Irritable Bowel Syndrome.
I want to know what can I substitute for onion, garlic, mushrooms?
Also, could Quinoa flakes be used?
I would like to make the Swedish meatballs recipe
I look forward to hearing from you