If you’re looking for an extra surge of energy in the morning, a good and hearty breakfast may be exactly what you need to get you going. But forget about the usual carb-loaded fares like waffles, cereals and bagels — they do nothing for your health and instead load you up with unhealthy levels of sugar.
So what can you eat for breakfast that will not hinder your health goals? Ask no more — this rich and delicious breakfast smoothie from Dr. LJ’s Natural Wellness is an excellent choice. This recipe combines chia, cashews and coconut water with a dash of spices, giving you a boost of nutrients in every refreshingly creamy sip. What makes it even more impressive is it can double as a porridge with just an extra step.
Morning Sunshine Breakfast Shake
Total time: 20 minutes to 1 hour Serving Size: 2
- 1 cup of raw cashews
- 2 cups filtered water or coconut water
- 1 tablespoon vanilla extract
- 1 teaspoon cinnamon
- 1 teaspoon turmeric
- 1/2 teaspoon ginger
- 2 Medjool dates, pitted
- 3 to 4 tablespoons chia seeds
- 1 tablespoon powdered wheatgrass or other greens
- Soak cashews for 20 minutes to an hour. Drain and rinse.
- Place cashews in blender with all ingredients, except for the chia seeds. Blend until smooth.
- Pour into tall cups and stir in the chia seeds.
Note: If you prefer porridge, let it sit for 10 to 20 minutes, stirring occasionally to avoid any lumping.
This Raw Smoothie/Porridge Recipe Is Perfect for Busy Individuals
More and more people are now joining the raw food movement, realizing that eating foods in their natural, uncooked state provides them with a bounty of health benefits. If you follow this type of diet, then this healthy smoothie is surely a great addition to your breakfast repertoire — especially if you take a look at how its ingredients can boost your health.
Cashews and Chia Seeds Prove That Big Health Benefits Can Come in Small Packages
I’ve often stressed the importance of adding raw seeds and nuts in your diet, and this recipe combines two wonderful options: raw cashews and chia seeds. Cashews, which are easily distinguishable because of their crescent shape, are loved by many not just for their sweet flavor and versatility, but also because of their impressive nutritional profile, which include:
- Copper — It offers antioxidants that can help eradicate free radicals and protects against cancer and heart disease.1
- Magnesium — Studies have found that it can help reduce migraines, lower blood pressure levels and improve cognitive activity. It also works with copper to promote bone strength, and supports melanin and elastin function to promote joint flexibility and optimal nerve health.2
- Tyrosinase — This enzyme converts to melanin,3 which gives protection against UV damage.
- Proanthocyanidins — The flavanols in cashews help inhibit cancer cells’ ability to divide and multiply, which can help reduce your risk of colon cancer.4
What’s more, raw cashews are low in bad cholesterol but high in healthy fats, particularly oleic acid — the same healthy fat found in olive oil. The only downside with cashews is that they contain high amounts of lectins. These are sugar-binding, proinflammatory plant proteins that attach to your cell membranes.
Lectins act as "antinutrients" — they shift the balance of your bacterial flora and negatively affect your gut microbiome, potentially contributing to leaky gut and other inflammatory problems. So if you are struggling with an inflammatory or autoimmune condition, you may want to avoid using cashews for this recipe, and switch to healthier varieties, like macadamia nuts, pecans or walnuts. For more information on lectins, I advise reading this article, “Limit the Lectins.”
On the other hand, chia seeds have been tagged as an impressive source of healthy fats, protein, dietary fiber, vitamins, minerals and antioxidants — that’s a lot of nutrients in such tiny seeds! One standout component of chia seeds is alpha-linoleic acid (ALA), which has been linked to numerous health benefits, such as:5
|Lowering blood pressure and heart disease
||Lowering triglycerides and supporting healthy cholesterol levels
|Liver protective properties
||May protect against arthritis, autoimmune diseases and cancer
The video below provides an overview of the benefits of adding chia seeds to your diet:
Coconut Water Can Hydrate You — And so Much More
Coconut water, the sweet, clear liquid inside young coconuts, is now a booming trend, with over 200 brands being sold today. Even celebrities are jumping on the coconut water craze for profit, attaching their names to some of the well-known brands. This is not surprising, considering that coconut water is one of the healthiest liquids on the planet. Aside from its remarkable hydrating ability (it can even be a healthy substitute for sports drinks), coconut water is completely non-toxic and offers these benefits:
However, remember that the best coconut water comes directly from the coconuts. Simply insert a straw in the green coconut and sip or extract it.
Don’t Underestimate the Power of Herbs and Spices
You may think of them as just flavor enhancers, but the herbs and spices used in this recipe offer far more benefits than you think. For example:
- Vanilla extract — Vanillin, vanilla’s chief chemical component, has been linked to lower cholesterol levels and improvements in inflammatory conditions like gout and arthritis.6
- Cinnamon —This warming spice works as a potent antioxidant that offers anti-inflammatory compounds that work to relieve pain and ease stiffness of muscles and joints.
- Turmeric — Curcumin, the potent compound in turmeric has received numerous praise for its anti-inflammatory effects, as it actually battles inflammation at the molecular level.7
- Ginger — This rhizome has shown to help relieve nausea, reduce inflammation, boost immunity and even improve blood circulation, among its many notable benefits.8
About the Blog
LindaJoy Rose, Ph.D., is a therapist, author, professional speaker, international trainer and healthy living expert with over 25 years of experience. She is the former director of international development for the American Board of Hypnotherapy, and is a pioneer in the field of subconscious dynamics and clinical hypnotherapy. She has implemented trainings and certifications in countries across Europe, Latin America and Asia.
Her website, Dr. LJ’s Natural Wellness and Raw Fusion Living, aims to guide people on how to make informed decisions about how to best fuel and inspire their family’s vitality and achieve harmony and wellness.
+ Sources and References