Photo: Ken Hawkins
We’ve all heard that breakfast is the most important meal of the day.
I remember when I was a kid, my family would all sit together at the dinning table to chat, read the daily newspaper, and enjoy fluffy pancakes, fresh fruits, and eggs cooked in all forms imaginable.
Breakfast was my favourite time of the day, but few in Hong Kong have the luxury to experience it in such a leisurely fashion.
With our hectic work schedules – and especially for some of us who are long-distance commuters – eating a wholesome breakfast sometimes seems impossible and impractical (not to mention those of us who skip breakfast completely!). Because we are desperate for that Hong Kong’s famous convenience, we often end up making poor breakfast choices, picking up fast food or baked goods on route.
But when it comes to balancing health and convenience, you can’t do better than a smoothie, especially if you prepare the ingredients the night before. See below for my top five absolutely delish recipes:
Blueberries are rich source of vitamin C, essential for the healthy skin and gums. They are high in fibre and low in calories. To make this smoothie even more heavenly, throw in some rolled oats and chia seeds, both of which are good sources of fibre. The almond butter and yogurt provide some satisfying protein.
Ingredients
1 cup fresh/ frozen blueberries
1 cup milk
½ cup low fat plain yogurt
⅓ cup oats
1 tablespoon almond butter
1 tablespoon chia seeds
1 tablespoon of honey or a couples of dates for additional sweetness – only if needed
Serves: 16 oz. (2 servings)
Nutritional Info
Per serving (8 oz.): Calories: 250 kcals; Fat: 6 g; Saturated fat: 2 g; Unsaturated fat: 4 g; Trans fat: 0 g; Total Carbohydrates: 40 g; Sugar: 16.5 g; Sodium: 95 mg; Dietary Fiber: 6.5 g; Protein: 12 g; Cholesterol: 10 mg.
Who in Hong Kong doesn’t love Kale? This energising green smoothie is packed with Vitamin A and C and provides a great source of fibre. And we all know kale is a superfood – it’s packed with antioxidants, iron, and Vitamin K.
Ingredients
4 cups raw kale
2 large apples, cored and sliced into large pieces
1 cucumber, peeled
Juice of 1 lemon
1/2 cup Ice
1 cup Iced water
Serves: 16 oz. (2 servings)
Nutritional Information
Per serving (8 oz.): Calories: 220; Total Fat: 0g; Saturated Fat: 0g; Unsaturated Fat: 0g; Sodium: 67mg; Total Carbohydrate: 56; Sugars: 26g; Dietary Fiber: 10g; Protein: 6g; Cholesterol: 0mg.
Enjoy this scrumptious smoothie by taking advantage of avocados for a creamy base. Avocados provide a good source of omega 3 fatty acids (healthy fat!) and an amazing array of nutrients such as Vitamin C, Vitamin K, and Vitamin B6. This smoothie will leave you feeling satisfied and energised throughout the day.
Ingredients
½ avocado, peeled and cut into chunks
150g strawberries, halved
4 tablespoon low-fat natural yogurt
1 cup low-fat milk
lemon or lime juice, to taste
For extra goodness, add ½ more avocado or sprinkle in some nuts for texture
Serves: 16 oz. (2 servings)
Nutritional Information
Per serving (8 oz,): Calories: 200; Total Fat: 11g; Saturated Fat: 3g; Unsaturated Fat: 1g; Sodium: 300mg; Total Carbohydrate: 15g; Dietary Fiber: 3g; Sugars: 15g; Protein: 9g; Cholesterol: 62mg.
This nutrients-rich beet berry smoothie is a sweet way to start your morning right. Beets add colour, fibre and natural sweetness to the smoothie without adding any sugar. Blueberries and beets are very high in antioxidants (cell damage fighters), which are beneficial for our eyes and skin.
Ingredients
2/3 cup chopped beets
2 cup blueberries (fresh/frozen)
2 small bananas
1 cup low-fat milk
1 cup low-fat plain yogurt
Serves: 16 oz. (2 servings)
Nutritional Information
Per serving (8 oz.): Calories: 242; Total Fat: 4g; Saturated Fat: 3g; Unsaturated Fat: 1g; Sodium: 170mg; Total Carbohydrate: 40g; Dietary Fiber: 5g; Sugars: 30g; Protein: 12g; Cholesterol: 17mg.
Everyone loves mangos. This tropical smoothie (mango lassi) will not only cool you down but also boost your health. Mangos are loaded with antioxidants, vitamins and minerals and are also rich in dietary fibre and food enzymes that aid digestion.
Ingredients
¾ cup low-fat milk
½ cup plain low-fat yogurt
½ tablespoon honey
Dash of ground cardamom
1 cup chopped, peeled ripe medium mango, (frozen for best results)
Time saver: cut and freeze mango the night before
Serves: 16 oz. (2 aervings)
Nutritional Information
Per serving (8 oz.): Calories: 143; Total Fat: 2g; Saturated Fat: 1g; Unsaturated Fat: 1g; Sodium: 84mg; Total Carbohydrate: 26g; Dietary Fiber: 1g; Sugars: 25g; Protein: 7g; Cholesterol: 8mg.
Michelle Lau is a nutrition expert, qualified nutritionist, and a wellness coach who specialises in sports nutrition and weight management. Her mission is to improve the health and well-being of Hongkongers with different health/nutritional needs and goals and ultimately lead them to a healthier and happier life. Check out her blog and Instagram (nutriliciousss) or contact her at nutriliciousss@gmail.com.
