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« Up and at ‘em » Breakfast Smoothie

Eating breakfast is essential if you want to start the day off right. Actually, this first meal of the day will help you concentrate, will energize your morning so you can get things done and, especially, will avoid cravings that can creap up on you later in the day. Here’s a great breakfast smoothie recipe that will surely add some colour to your mornings!

Yield : 2 portions

Particularity : Ready in 15 minutes or less

Preparation time : 5 minutes


  • ½ cup raspberries, fresh or frozen
  • ½ cup blueberries, fresh or frozen
  • ¾ cup orange juice
  • ½ cup cranberry juice
  • ½ cup vanilla 0% Fat Greek yogurt
  • 1 tbsp Chia seeds*


  1. Place all ingredients in blender. Blend until smooth.
  2. Enjoy your breakfast smoothie, as simple as that!

To accompany your smoothie (per portion):

  • 1 slice multigrain bread toasted
  • 1 tsp natural creamy peanut butter
  • 30g cheddar cheese, low fat (7% fat)

*Did you know that…Chia seeds are naturally rich in dietary fiber and «healthy fats». Chia seeds contain 15% to 17% Omega3 as alpha-linolenic acid (ALA). They also contain approximately 23% protein and are a good source of vitamin B9, calcium and antioxidants.

Nutritional values per serving : Calories: 393, Carbs: 56g, Fat: 11g, Protein : 20g

Do you tend to skip breakfast? Read this interesting article on the subject!

Karine Larose, M.Sc.

Karine Larose is a kinesiologist, Director of Marketing and Communications and Spokesperson for Nautilus Plus who specializes in fitness motivation. She authored The Guide to Healthier Living, penned the book 10-4 The Healthy Way to Lose 10 Pounds in 4 Weeks and released her third work called Zero Diet: Delicious and Healthy Recipes for Success, all by Les Éditions du TRÉCARRÉ. Karine has launched a series of exercise DVDs entitled 30 minutes par jour pour Vivre Plus and is featured on the ULTIME FIT online platform. Many TV shows and radio stations regularly request Karine’s point of view on physical exercise issues and points of interest.

« Up and at ‘em » Breakfast Smoothie is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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