This blog post is all about how to create a delicious, filling smoothie that will keep you satisfied for hours and give your body a boost of energy and nutrition!
The key to a satisfying, nutritious smoothie is to ensure you have all the components. If your smoothie is just fruit and ice you are missing all the components that help to fill you up, balance your blood sugar and contribute to lasting energy.
The four "musts" for a proper smoothie:
Greens/Fiber
Spinach - this is my go to! You won't taste it, though it will turn your smoothie green if you use enough of it
Kale
Swiss chard
Romain lettuce Collard Greens Cucumber (I know it sounds weird... but give it a try!)
Fiber powder
Protein
Protein can come from a number of sources based on your preference: Protein powder (unflavored, vanilla or chocolate would go well in most of these smoothies)
- Some of my favorite brands include - Nectar, Alani Nu, and Gold Standard Plain Greek yogurt
Cottage cheese
Nut butter, such as almond or peanut butter
Tofu
Fruit/sweetener
Unless you enjoy a savory smoothie, something with a little bit of sweet is a must to get the full enjoyment out of your drink. Try these fruits in your next smoothie:
Bananas (1/2 banana is usually sweet enough depending on your taste!)
Mangoes
Strawberries
Blueberries
Pineapple
TIP: I like using frozen fruit in my smoothies because you can skip the step of adding ice!
You may also try sweetening your smoothie with: Carrots Beets Honey/agave Stevia
Healthy fat
Flax seeds
Chia seeds Avocado MCT oil Peanut butter Almond Butter Avocado oil
FAQ's:
Are smoothies supposed to be snacks or meal replacements?
- Depends! Based on your calorie needs, typical eating schedule and activity level, smoothies can be used for either a full meal replacement or a snack/post workout fueling, etc.
What if I don't feel satisfied after a smoothie? Some people feel they need to "chew" their meal in order to feel satisfied. Sometimes liquid isn't enough to satisfy the brain (even if you've received adequate nutrition). In this case, smoothies should be used as a snack, supplement or in addition to a small amount of solid foods. For example, you could have a protein/green smoothie at breakfast along with some yogurt and granola or as dessert after some chicken at dinner.
Who are smoothies recommended for?
If you struggle to get in three consistent meals everyday or find yourself skipping meals, struggle to get a well balance meal in at breakfast, aren't a fan of vegetables on their own or seem to lack protein, smoothies are a great addition to your diet!
Can I use orange juice for the liquid?
Avoid using fruit juices for your liquid due to high sugar content, especially if you're already adding fruit. Try coconut water, unsweetened almond/soy/cashew or cow's milk (I prefer Fairlife for extra protein and no lactose) or even just ice and water!
What if I don't have time to make a smoothie for breakfast?
I hear this concern a lot. Most people skip breakfast because they are simply low on time. 1. Throw all of your smoothie ingredients (besides the liquid) into a ziplock the night before and toss in the freezer. In the morning, throw it all in the blender and add your liquid! 2. Invest in a portable blender I know - mind blowing, right?! If you don't have time to blend it up at home, take the ingredients with you to work, school or the gym and blend it up whenever is convenient! 3. Make it ahead (as early as the night before consumption) I understand why you may be questioning this suggestion if you've ever tried to make ahead a smoothie in the past, but hear me out!
- Mix all ingredients the night before (unless using avocado or banana - wait to add these right before consuming) and store in an airtight glass container.
- Add a little additional ice or frozen fruit the morning of to revive your smoothie for the most refreshing taste and texture.
I hope you enjoy these tips and recipes!
I'm here for you and I believe in you.
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