How to make a smoothie that will keep you full longer
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The Green Smoothie: Glistening 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 full of vitamins, fiber and protein. HuffPost sat down with a nutritionist and recipe developer to find out how to create the best of both worlds: a delicious and filling smoothie to start your day off right.
It’s all about balance
Think of creating a balanced smoothie the same way you would a balanced meal — carbs from fruits and vegetables, protein from a protein powder or nut butter, and healthy fats for satiety.
“An all-fruit smoothie is going to spike your blood sugar, resulting in a hanger-filled crash soon after,” explained Liz Moody, cookbook author and host of the Healthier Together podcast. “Each smoothie I make contains several handfuls of leafy greens (for fiber), healthy fats like avocado, nuts, seeds, or yogurt, and a protein powder or high-protein food. Fiber , fats and proteins lengthen your blood sugar curve, keeping you full for hours.
Hiding frozen vegetables (cauliflower, zucchini, and spinach 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 greens (spinach, kale, celery, cucumber) to one part fruit (acai, apple, mango, pear or pineapple),” the nutritionist says. holistic Teresa Piro at HuffPost. “For example, adding half a frozen banana, half an avocado, a tablespoon of coconut oil, or a scoop of nut butter will add creaminess to help round out the flavor and balance the chalky texture.”
Since most Americans do not respect their daily fiber recommendations, adding some mixed vegetables is a beneficial and easy addition to help achieve this goal.
How to make it taste delicious
“I mimic dessert flavors like apple pie or chocolate covered strawberry with ingredients like cocoa and cinnamon to create a craving-worthy flavor,” Moody says.
Add spices like cinnamon or nutmeg, herbs like basil or mint, sweeteners like dates or maple syrup, and flavorings like cocoa or coffee. Break away from the traditional to find a flavor combo that satisfies. A study found that we absorb more nutrients from foods we enjoy than from foods we force ourselves to eat.
Choose smoothie flavors based on your favorite desserts, for example, chocolate cherry pie. By using flavors you already love, like chocolate and cherry, you already have a great smoothie combination.
“Focusing on flavor and creating smoothies that you to like drink instead of have is the best way to turn green smoothies into a real, lasting habit,” Moody said.
And if you’re looking for an easy way to hide all those frozen greens, Piro has a winning solution. “Berries and nut butter are your friends – acai, blackberries, blueberries, raspberries pair well with nut butter and work well together to mask the flavors and color of greens,” says Piro.
Add a protein source
Protein is the best way to stay full (i.e. satiated), so making sure you have a high-quality source in your smoothie is essential to avoid a mid-morning energy crash. . Most use a protein powder because it’s easy and accessible, although the jury is out on the texture and sometimes the taste.
Moody has a solution. “I tend to choose ones with minimal ingredients. Collagen is also a great option for a much milder protein taste. And especially if you hate the texture of protein powder, collagen is completely free. texture in smoothies 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 increase 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 says.
Four keys to a successful smoothie
Raise your hand if you accidentally broke your blender trying to make a smoothie (oh, was that just me?). Our experts share their top five tips to prevent smoothie disasters and save you money along the way:
If your blender has a weak motor: “Mix your greens and water first until super well blended, then add the rest of your ingredients and mix again,” Moody says.
Meal prep for smoothies: “If you want to save time in the morning, wash and divide your greens the night before. Store in a Ziploc bag or Pyrex storage container in your refrigerator. In the morning, take your greens, frozen fruit, add liquid, mix and go,” Piro said.
Save Money, Use Water: “I recommend blending with water instead of nut milk – if you use my formula, you’ll get a creamy smoothie regardless, and you won’t have to waste a lot of money on something that doesn’t add no real nutritional value and really change the flavor,” Moody said.
Add vegetable fat: “Avocado, nut butters, or coconut oil will increase calories (good fats = good calories), keep you energized for longer, and also aid in the absorption process of fat-soluble vitamins (A, D, E and K), so go ahead!” said Pirou.
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