One of the things I wanted to do in the new year is to focus on eating a well-rounded breakfast.  Morning rushes, making lunches, getting work done, and sometimes breakfast falls by the wayside.

And it shouldn’t.

Eating a balanced breakfast, per a recent study, can help contribute to overall weight loss, and prevent overeating and cravings later in the day.

Eating breakfast can lead to an increase in overall test scores and increased cognition for students.

And having a balanced breakfast has been associated with lowering the risk of heart disease and hypertension.

A balanced breakfast is the key, as a breakfast loaded with refined sugar can cause a spike and then a quick decline in blood sugar, causing that feeling of tiredness we have all been familiar with mid-morning or mid-afternoon.  A mixture of good fat, complex carbohydrates, protein and fibre makes a balanced breakfast (or any meal!) and making sure all those elements are there is key.

One of my favourite ways to ensure this balance is through a breakfast shake. It’s a versatile and delicious way to incorporate healthy fats, (such as avocado, coconut oil, flax oil, hemp oil or nut butter) antioxidants and phytonutrients with fresh fruit, iron, beta carotene and calcium from kale, swiss chard, spinach, collards and other greens, and then the addition of superfoods such as maca for balancing hormones, spirulina for B12, or turmeric powder to address inflammation.

This is one of my staple breakfast shakes. All the ingredients can be switched out to suit individual tastes. Try a variety of ingredients to suit your individual taste and mood. Enjoy!


Green Monster Smoothie (serves 2)


2 cups kale

1 cup frozen blueberries

1 banana

3 tbsp hemp hearts

2 tsp spirulina or other green powder

1-inch piece of ginger

2 curcumin capsules or 1 tsp dried turmeric (or a 2-inch piece of fresh turmeric)

3 tbsp flax meal

3 cups almond milk (homemade if possible)

1 tbsp raw nut or seed butter

1 cup water

1 cup ice

1 tsp cinnamon

2 tbsp cacao

½ avocado


Blend and enjoy immediately.

This is not an overly sweet smoothie, so adjust sweetness with dates, bananas or maple syrup if you wish.


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