Smoothies are easy to make, and they’re equally easy to sip on the way to school or work, which makes them a great grab-and-go breakfast! There are an infinite number of smoothie combinations, but not all smoothies have equal staying power in their ability keep you satisfied until your next snack or meal.
Consider including these components in your smoothie, and you’ll be satisfied even after the last sip!
Pump up the protein: There are tons of whole foods sources of protein that are perfect for smoothies. There’s milk, yogurt or cottage cheese; nuts or nut butters; seeds, like hemp seeds, flax seeds, chia seeds or pumpkin seeds; or you could even add beans or silken tofu!
Fuel Up: Carbohydrates are like gas for an engine—they give us the fuel we need to work and play. In addition to milk and yogurt, fruits and dried fruit is also a healthy source of energy, as well as good sources of vitamins, minerals, antioxidants and fiber!
Fill it with Fiber: Fiber keeps us full longer and keeps our blood sugars nice and even, so it’s an important component of smoothies for their staying power. Fresh, frozen and dried fruits, vegetables, nuts and seeds all add fiber to your smoothies. A one-cup serving of frozen raspberries, for example, provides 6 grams of fiber.
Think Outside the Box: Adding vegetables to smoothies are a great way to add extra nutrition and fiber into your day. Get a little daring and add vegetables like spinach, kale, cauliflower, carrots, pumpkin and beets to your blender – they can just disappear into a smoothie!
Don’t Fear the Fat: Fat – which you can find in avocados, nut butter, seeds, and oil – makes us feel full and satisfied. Plus, healthy sources of fats, like monounsaturated fats and omega-3 fatty acids help us better absorb all those nutrients in our smoothie.
Spice It Up: These powerful flavor enhancers are your secret weapon in the kitchen for adding health promoting properties and some serious flavor. Spices from sweet cinnamon to earthy nutmeg can transform any take any smoothie to that next level of deliciousness!
Build a better smoothie with this formula:
Choose your base
Milk, plain yogurt, cottage cheese, almond milk, soy milk, oat milk
Add natural, fiber-filled sweetness
Frozen berries, dates, dried apricots, raisins, currants, prunes, apples, pears, peaches, plums, nectarines, oranges
Kale, spinach, cauliflower, beets, carrots, pumpkin, squash
Add nuts or seeds for protein, fiber & good fats
Peanuts, almonds, cashews, hazelnuts (or any of those as nut butters), tahini, pumpkin seeds, chia seeds, flax seeds, hemp seeds
Make it thick & creamy
Frozen banana, avocado, dates, prunes
Make it extra delicious & nutritious
Unsweetened cocoa powder, cocoa nibs, unsweetened coconut flakes, maca, matcha, cinnamon, nutmeg, basil, mint and other herbs/spices