THE BREAK­FAST

YOU’LL NEVER GET SICK OF

Prevention (USA) - - FRONT PAGE - PHO­TO­GRAPHS BY MIKE GARTEN

Spoon­able smooth­ies are the new break­fast (and In­sta­gram) star of the healthy-food world. But be­ware: Most of those big, beau­ti­ful bowls are hid­ing crazy amounts of sugar and far more calo­ries than you need. We came up with a cus­tomiz­able way to get a de­li­cious, nu­tri­tious meal ev­ery time—just fol­low these sim­ple steps!

STEP 1: BLEND YOUR BASE

The trick to a healthy smoothie is to blend the right in­gre­di­ents in the right pro­por­tions. Use unsweet­ened liq­uids (like nut milks or veg­etable juices) in lieu of sugar-laden fruit juices, and blend with a combo of fresh or frozen fruits and veg­eta­bles that are low in sugar and rich in fiber so a smaller por­tion will fill you up. (Keep in mind that one serv­ing should be about

11/2 cups—fill­ing, but not enor­mous.) Skip man­goes and ba­nanas; in­stead, try av­o­cado, berries, pa­paya, pear, leafy greens, or cru­cif­er­ous veg­gies.

PUREE ALL IN­GRE­DI­ENTS IN A BLENDER UN­TIL SMOOTH. EACH SERVES 1.

STEP 2: BOOST YOUR BASE

Just a spoon­ful of any of these mix-ins can kick up your bowl’s tasti­ness fac­tor and its health pro­file.

Nut but­ter pow­der (2 Tbsp): all the protein, none of the fat (vs. its oil-filled coun­ter­part)

Matcha pow­der (1 tsp): an­tiox­i­dant-rich green tea

Maca pow­der (1 tsp): made from a nu­tri­ent-rich cru­cif­er­ous root veg­etable

Spir­ulina pow­der (1 tsp): made from protein-rich al­gae that—sur­prise!—tint things blue

Ground flaxseeds (2 Tbsp): the pow­dered ver­sion of seeds rich in omega-3 fatty acids

STEP 3: TOP IT OFF

Now for the pretty part! Go nuts (lit­er­ally) adding a sprin­kling of small su­per­foods on top of your beau­ti­ful base: Just watch the por­tion size and skip any­thing that’s mainly for show

(like sug­ary ce­re­als and driz­zles of honey or sweet syrup).

Rasp­berry base blue­ber­ries rasp­ber­ries cin­na­mon oats and al­monds clus­ters

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