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The Anatomy of a Filling, Healthy Green Smoothie: What to Use and What to Skip
65.2K Views 5 years ago
By Heather McClees
Ah, there’s nothing like the first sip of a really great, green smoothie. Green smoothies are nothing new these days, but some have more filling properties than others. If you’re making a fruit and green smoothie for a meal, you’ll want to add some specific filling, nutritious properties to make it even more satisfying. Green smoothie recipes vary from light to heavy and while some may low amounts of calories, many have enough to equal a well-sized meal. A light smoothie can be a helpful way to add in some extra nutrition into your day, while a larger, more calorie-dense smoothie is helpful for consuming on-the-go or as a meal alternative at home.
Before you fill your blender with a ton of ingredients and make your smoothie complex and creative, hold that blending thought for just a minute! You’ll want to be careful what you toss into your blender, since many ingredients aren’t so optimal or won’t keep you full a long time.
Try out some of the following suggestions when you head into the kitchen to make your next amazing green smoothie. These tips will make your smoothies full-bodied and delicious, while also keeping them healthy and satisfying.
Filling Ingredients for Your Green Smoothies:
Leafy Greens
Leafy greens are packed with nutrition and belong in every green smoothie you make. For a nutritional dense smoothie, opt for kale, spinach, and romaine. Also be sure you rotate your greens so your body gets a variety of nutrients in each smoothie you make. Pack one to three cups, depending on how large you’d like your smoothie. Always go for fresh or frozen organic greens whenever possible so you can keep your smoothie free from chemicals and pesticides. Here are 5 Reasons Organic Food is Really Worth Your Money, if you’re on the fence about going organic or not.
Berries
Berries are rich in fiber so they’ll help keep you fuller longer than fruits lower in sugar. Berries are also low on the glycemic index and incredibly friendly to your blood sugar. Best of all, they’re some of the most nutritionally dense fruits you can eat and packed with antioxidants. Use raspberries and blackberries for the highest fiber content, and try some blueberries, goji berries, and acai berry puree for an awesome antioxidant boost.
Seeds
Chia, hemp, and flax seeds are extremely high in fiber, bursting with omega 3 fatty acids, and packed with energizing B vitamins and magnesium. They are also a great source of potassium and protein. Chia and hemp seeds are also great sources of iron and contain all essential amino acids, making them a complete protein. Use two-three tablespoons of hemp seeds, a couple tablespoons of chia, or one tablespoon of flax seeds in your next smoothie recipe. You can also try pumpkin, sunflower, and sesame seeds as another nutrient-rich option. This Pumpkin Protein Smoothie is a great idea to try for the fall season.
Raw Nut Butter
Raw nut butter is a good source of healthy fats to keep your metabolism and brain fueled all day long. Raw varieties will be free from salt and oil that roasted and salted nut butters contain, which makes them a bit of a better choice for your smoothies and will satisfy you just as well. Nut butters are high in calories, so if you’re using seeds, keep your nut butter to a couple tablespoons per smoothie. A little bit of almond butter, cashew, coconut, walnut, or pecan butter will go a long way towards satisfying you and keeping you full. Not into nut butter or all out? Just use a couple tablespoons of raw nuts instead!
Veggies
Don’t get too scared here, now – veggies actually make an awesome (and very filling) smoothie ingredient to use. Sneak a couple of frozen broccoli florets, some frozen or fresh carrot pieces, a couple tablespoon of pumpkin (which is great in the fall), and even some zucchini squash in your smoothie. Veggies will provide an even greater source of fiber to keep you full, and you can pat yourself on the back for getting in an extra serving of veggies in just one meal!
Thank you onegreenplanet.org for posting.
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Robert Morgan, Naturopath 