I have this smoothie almost every day that I'm training once I'm completely done for the day.  It is packed with all the nutrients you need to recover:  simple carbs from the bananas and blueberries, antioxidants, protein, healthy fats from the flax and avocado, many vitamins and minerals from the greens especially magnesium and calcium.  It is also high in calories but easy to digest since everything is "pre-chewed" by the blender.  Good after a long training day.

This smoothie has evolved over the many years I've been making it and it is still changing but this is what I am currently at.  I also have a powerful, high speed blender, so your blender could have trouble with it.  If that is the case you can add more liquid.  Also use ground flax seed in that case.

*Keep in mind that I am a 6'4" adult male training 15-20+ hours a week.  Even then I don't always eat the whole thing at once, but it keeps well refrigerated.  You may need to adjust the portion sizes according to your appetite and needs. 

Ingredients:

• 1 1/2 cups Almond milk
• 2 tbsp fax seed
• 1/2 tbsp cinnamon
• 2 or 3 tsp turmeric
• 2 tsp spirulina
• 1 or 2 bananas
• 3-4 cups kale
• 1/2 avocado
• 1 cup blueberries
• Protein powder (Organic plant based highly recommended)

Preparation:

1. Add all the ingredients except for the protein powder and blend on high until smooth.
2. Add the protein powder and blend easy to mix.

Smoothies are easy to make and can pack alot of nutrition for refueling after a good workout.  If your new to making smoothies, adding greens may seem odd but with the fruit and other flavors you won't even know they are in there.  All of the nutrition, none of the taste.  This is also a great way to get your greens in if you don't like salads.

Ingredients:

• 2 cups greens (spinach, kale, chard, etc.)
• 1 banana
• 1 cup frozen berries
• 1-2 cups almond milk
• 1/4 cup hemp seed (optional)
• Scoop of protein powder (optional)
• 1 tbsp nut butter (optional)
• Splash of vanilla (optional)

Preparation:

1. Throw ingredients into blender and blend.
2. Add more or less liquid to make your desired consistency.

As of the time of posting, this is currently my pre-race breakfast.  I also eat it before long bike rides.  Simple and somewhat bland flavor that sits well on the stomach and digests easily, but is packed with healthful simple and complex carbs with a little fat and protein for a long day of training or racing.

For something a little more exciting for everyday breakfast, I recommend doing a Google search for "overnight oats."  You will find thousands of great recipes, and the best part is how simple it is to prepare.

*Keep in mind that I am a 6'4" adult male training 15-20+ hours a week.  Even then I don't always eat the whole thing at once, but it keeps well refrigerated for a day or so.  You may need to adjust the portion sizes according to your appetite and needs.

Ingredients:

• 1 cup old fashioned rolled oats
• 1 or 2 bananas
• 1/4 cup walnuts
• 1 1/2 cup almond milk

Preparation:

1. Simply slice the banana and then mix everything together in a bowl the night before, cover, and put in the fridge to eat the next morning.  Couldn't be easier.

This is one of my go to breakfasts when I am not training, or after a big swim.  It is an excellent alternative to the typical sugary, processed, chemical laden breakfast cereal.  It is also easy to add variety by switching up what you add into it.  Buckwheat is a great source of protein and carbs to refuel after a tough workout.

*Keep in mind that I am a 6'4" adult male training 15-20+ hours a week.  Even then I don't always eat the whole thing at once, but it keeps well refrigerated.  You may need to adjust the portion sizes according to your appetite and needs.

Ingredients:

• 1 cup buckwheat
• 1/2 cup water
• 1/2 - 1 tbsp cinnamon
• 1 banana
• 1 apple
• 1/4 - 1/2 cup nuts and/or seeds

Preparation:

1. The night before (at least 4 hours), put buckwheat in big bowl of water to soak over night.
2. When ready to cook, drain and rinse buckwheat until it stops foaming and it is no longer slimy.
3. Add rinsed buckwheat to a pan with the water and bring to a boil.
4. Once boiling, reduce to simmer, stirring occasionally until water is absorbed (3-5 minutes).
5. While buckwheat is cooking, chop up the banana and apple.
6. Let sit for a couple minutes then mix in the cinnamon.
7. Mix in the banana and apple.
8. Add whatever else you like (pictured is pumpkin seeds, pecans, walnuts, and almonds).