Recipe: Breakfast Energy Drink (using kale, spinach, fruit and pumpkin)

BREAKFAST ENERGY DRINK
"This recipe calls for blending your favorite fruit, nuts and seeds. As a result, the flavors and colors will vary, which is the point."



2 medium kale leaves, stems removed
1 cup spinach leaves loosely packed
1/2 cup fresh or frozen fruit
1/3 cup plain canned pumpkin
3 Tbsp. seeds or nuts
1 Tbsp. chia seeds
1/2 tsp. ground cinnamon
1/4 tsp. ground nutmeg
1 1/4 cups soy or dairy milk
1/2 cup water
6 to 8 ice cubes (1 cup)

Combine all ingredients in blender or food processer and blend on high until smooth. Let sit for 1 minute to thicken before serving.

INGREDIENT NOTES:
- Super greens, kale and spinach, are the leafy base providing a plethora of vitamins, most notably vitamin C and vitamin A, in the form of beta-carotene.
- Find which fruit works best for you, as each has its own level of sweetness or tartness. Take advantage of seasonal fruits. Using previously frozen or store-bought frozen fruits makes a thicker, colder drink.
- This recipe has a core fruit ingredient. Pumpkin. Although its flavor and color are masked by other fruit, pumpkin adds a boost of beta-carotene and fiber. A 15-ounce can is enough for five recipes, so one can will last almost a week. For convenience and a thicker consistency, freeze the pumpkin in one-third cup portions.
- Chia seeds thicken the drink and are loaded with protein, fiber and beneficial omega-3 fatty acids. Don't be fooled by their size. These tiny seeds pack a powerful nutritional punch.
- Your choice of nuts - such as almonds, pecans and walnuts - and seeds - such as pumpkin and sesame - add protein, fiber and their respective health-promoting phytonutrients. They do give drinks a slightly grittier texture than your typical smoothies, so use a straw if preferred.
- Science is revealing the health benefits of spices, so we make use of cinnamon and nutmeg for their sweet flavors and nutritional benefits.
- Milk also contributes protein. If using soymilk or other plant-based milk, then buy calcium-fortified ones. Using sweetened or unsweetened is your choice depending on your calorie needs.

Makes 2 servings (approximately 1 1/2 cups each)

Per serving: 231 calories, 12 g total fat (1 g saturated fat), 24 g carbohydrate, 13 g protein, 8 g dietary fiber, 111 mg sodium.

Source: American Institute for Cancer Research, photograph by Heather Victoria Photography