Why? Proteins are digested more slowly than sugars and flour, which means that energy comes steadily and not in a crashing energy wave followed by a rapid drop. Additionally, protein-rich breakfasts keep us fuller for longer. Interestingly, a study published in the American Journal of Clinical Nutrition found that protein-rich breakfasts increase the level of the orexin hormone in the body, which is responsible for alertness. On the other hand, carbohydrates tend to lead the body towards a lazy drowsiness.
But what to do if you're not exactly thrilled about eggs, cheese, or meat for breakfast? This is where something that combines ancient wisdom and modern science comes into play – a protein smoothie. Not just any smoothie, but one that can be prepared entirely without animal ingredients if that suits you better. Moreover, it is easy to make, easy to digest, and, if you choose the right ingredients, also extremely nutritious.
- The Secret of Ancient Seeds: Nut Butter
Our ancestors knew well that nuts were not just snacks but a true treasure trove of nutrients. Even though they didn't have laboratories back then, from their experiences, they knew that dishes with nuts gave them strength. Today we know why. For example, peanut butter (even though peanuts are not true nuts but legumes) contains around 25 g of protein per 100 g. Almond butter brings around 21 g of protein, in addition to a lot of vitamin E, which is a real ally of our skin and veins.
When buying such butters, pay attention to the composition to ensure it is 100% nuts, without sugars, salt, oils, or preservatives. There are also more exotic butters on the market, such as pumpkin or even hemp butter, each with its own charms and values. Adding one to two teaspoons to your smoothie will make it creamy and protein-enriched.
- Chia Seeds: Power of the Ancient Maya
If you were to ask ancient Mayan people what they took with them on their journeys, you would often receive chia seeds among the answers. These tiny, dark seeds have experienced a real revival in the last decade. In 30 g of chia seeds, there are as much as 11 g of fiber and around 4.7 g of protein. Additionally, they are one of the few plant sources of omega-3 fatty acids, which the body urgently needs but unfortunately cannot produce on its own.
Their taste is neutral, meaning they won't spoil the flavor of the smoothie. If you let them sit in liquid for a few minutes, they swell and create a gel-like texture, so they can also substitute for eggs in plant-based recipes. However, beware – if you are already adding banana, avocado, or cooked cauliflower (which also thickens), be a bit cautious with the amount of chia seeds.
- Pumpkin Seeds: Folk Remedy for the Prostate and Intestines
Slovenian farmers have valued pumpkin seeds for centuries, especially in Styria, where the renowned pumpkin seed oil is made from them. However, even whole seeds, especially if shelled, hide a wealth - more than 15 g of protein per 100 g, as well as magnesium, which helps muscles relax, and manganese, which helps the body produce antioxidants.
Interestingly, a German study in 2012 on 1,400 women who regularly consumed pumpkin seeds found that they had a 23% lower risk of breast cancer. Other studies have confirmed a similar connection for prostate and colon cancer. These small flat seeds are not only rich in protein but also have serious protective properties.
- Spinach: Green Fuel for Every Day
You have probably seen how the animated hero Popeye becomes super strong after eating a can of spinach. Well, that's not far from the truth. Spinach indeed contains a lot of plant proteins - around 2.9 g per 100 g of fresh spinach - but the real power comes from lutein and zeaxanthin. These are antioxidants that protect the eyes, blood vessels, and heart.
Adding a handful of spinach to a smoothie hardly affects the taste, but it gives your body a true green injection of health. And don't worry - although raw spinach is slightly rich in oxalates (which can affect calcium absorption), you can combine it with a banana or orange juice, which contain vitamin C and reduce this effect.
- Hemp Seeds: Forgotten Superfood from Slovenian Fields
Hemp is a plant with a long history in our lands. It used to be used for linen, ropes, and teas, but today it is returning as a superfood. Shelled hemp seeds contain as much as 9.5 g of protein in 30 g. Additionally, they are rich in omega-3 and omega-6 fatty acids in a balance that the body loves.
Interestingly, the proteins from hemp seeds are "complete," meaning they contain all essential amino acids - this is rare among plant sources. Their taste is slightly nutty, so they go well with both fruity and vegetable smoothies.
How to Make the Perfect Protein Smoothie
The best smoothie is one that is easy on the digestion, keeps you full for hours, and contains ingredients that support both physical and mental energy. We recommend a base such as almond or oat milk (without added sugar), a tablespoon of nut butter, a handful of spinach, a teaspoon of chia seeds, a tablespoon of shelled hemp seeds, and a tablespoon of pumpkin seeds. Add banana, blueberries, cocoa, or cinnamon to taste.
If you want even more protein, you can add plant-based protein powder (e.g. pea or hemp). But pay attention to the composition - the fewer additives, the better.
Old Folk Wisdom in a Modern Form
Like ancient healers who observed what gave strength to the body and what did not, we can also use this knowledge today - enriched with research and precise measurements. A protein smoothie is not just a trend - it is a simple, natural, and effective way to tell your body in the morning: Today, I will support you with the best I have. And that without medications, without pills, only with what nature has created.
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