How To Make A Smoothie That’ll Keep You Full For Longer

The green smoothie– Glowing with vibrant green health and packed with more vegetables than most people eat in a day, it’s almost a noble breakfast. Unfortunately, it usually tastes chalky from protein powder or stringy from spinach. Can you tell I’m not a fan?

But a smoothie is also a quick and easy way to get a healthy breakfast or snack packed with vitamins, fiber and protein. HuffPost spoke with a nutritionist and recipe developer to explore how to create the best of both worlds: a delicious and filling smoothie to start your day off right.

Think of creating a balanced shake the same way you would a balanced meal: some carbs from fruits and vegetables, a little protein from a protein powder or nut butter, and a little healthy fat to fill you up.

“A fruit smoothie is going to spike your blood sugar, leading to a perch-filled crash soon after,” explained Liz Moody, cookbook author and host of the show. Healthier Together Podcast. “Every smoothie I make has several handfuls of leafy greens (for fiber), some healthy fats like avocado, nuts, seeds, or yogurt, and protein powder or protein-rich food. Fiber, fat, and protein lengthen the blood sugar curve, making sure you feel full for hours.”

Hiding frozen vegetables (cauliflower, zucchini, and spinach all work well) in a smoothie isn’t just a great trick for picky eaters.

“My favorite rule of thumb for green smoothies is two parts vegetables (spinach, kale, celery, cucumber) to one part fruit (acai, apple, mango, pear, or pineapple),” holistic nutritionist Teresa Piro told HuffPost. . “For example, adding half a frozen banana, half an avocado, a tablespoon of coconut oil, or a tablespoon of nut butter will add creaminess to help round out the flavor and balance the chalky texture.”

Since most Americans are not living up to their daily fiber recommendations, adding some mixed greens is a beneficial and easy addition to help achieve that goal.

“We mimic dessert flavors like apple pie or chocolate covered strawberries with ingredients like cocoa and cinnamon to make a craving-worthy flavor,” Moody said.

Add spices like cinnamon or nutmeg, herbs like basil or mint, sweeteners like dates or maple syrup, and flavoring agents like cocoa or coffee. Step away from the traditional to find a flavor combination that satisfies. A study discovered that we absorb more nutrients from the foods we enjoy than from the foods we force ourselves to eat.

Choose shake flavors based on your favorite desserts, for example, cherry pie and chocolate. By using flavors you already love, like chocolate and cherry, you already have a great shake combination.

“Focusing on flavor and creating shakes that love drink instead of have it’s the best way to make green smoothies a real, sustainable habit,” said Moody.

And if you’re looking for an easy way to hide all those frozen vegetables, Piro has a winning solution. “Berries and nut butter are your friends: açai, blackberries, blueberries, and raspberries all pair well with nut butter, and together they work well to mask the flavors and color of green vegetables,” Piro said. .

Protein is the best way to stay satiated (ie full), so making sure you have a high-quality source in your shake is essential to avoid a mid-morning energy slump. Most use a protein powder, as it’s easy and affordable, though the jury is out on the texture and sometimes the taste.

Moody has a solution. “I tend to go for the ones with minimal ingredients. Collagen is also a great option for a much smoother protein flavor. And particularly if you hate the texture of protein powder, collagen has no texture in shakes.” Always read the label of your protein or collagen powder and check that it has been third-party tested.

Whole food sources are also a great way to boost protein, including yogurt, tofu, cottage cheese, and nut butter. “Hemp seeds, chia seeds, or flax seeds are an easy way to add extra nutrients and fiber to any smoothie,” Piro said.

Raise your hand if you accidentally broke your blender while trying to make a smoothie (oh, was that just me?). Our experts share their top five tips for preventing smoothie disasters and saving some money along the way:

1. If your blender has a weak motor: “Mix the vegetables and water first until super well mixed, and then add the rest of the ingredients and mix again,” Moody said.

2. Meal prep for smoothies: “If you want to save time in the morning, wash and divide the vegetables the night before. Store in a Ziploc bag or Pyrex storage container in your refrigerator. In the morning, take your vegetables, frozen fruits, add a liquid, mix and voila,” said Piro.

3. Save money, use water: “I recommend mixing with water instead of nut milk – if you use my formula, you’ll still get a creamy shake, and you won’t have to spend a lot of money on something that doesn’t add any real nutritional value and doesn’t really change the taste,” he said. Moody.

4. Add a vegetable fat: “Avocado, nut butters, or coconut oil will increase calories (good fats = good calories), keep you energized longer, and will also aid in the absorption process of fat-soluble vitamins (A, D, E and K), so go ahead! Pyro said.