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Sipping on a smoothie is one of the easiest ways to pack in some important vitamins and minerals, especially for busy people who don’t have time to sit down for a meal. But as convenient and delicious as smoothies are, drinking them can leave you feeling hungry shortly after enjoying them, depending on which ingredients you include in your concoction.
The trick to satisfying smoothies is to make sure you are including satiating ingredients along with your standard fruits and veggies. Fiber, protein and healthy fats are all nutrients that can help give your smoothie some serious staying power and help you power through your day.
When you’re mixing up your standard smoothie ingredients, try including some of these additions to help bump up the satisfaction factor in a healthy way.
Prunes and smoothies surprisingly go hand in hand. From a standard banana, almond butter and prune combo to a more adventurous mixture, pitted prunes can be a naturally sweet and satisfying addition to your smoothie.
And according to a recent study published in Nutrition Bulletin, results showed that including prunes in a diet can help people feel satisfied, control appetite and reduce the number of calories they eat overall.
One serving of three or four prunes contains 3 grams of fiber, possibly being one of the reasons for their satisfaction factor.
Chickpeas are a known superfood, thanks to the antioxidants, fiber and plant-based protein that they provide. Those little garbanzos are not only a fantastic addition to salads and a must-have when whipping up a batch of hummus, but they also make for a surprisingly satisfying smoothie.
The combo of fiber and protein found on these pulses help promote satiety and fuel the body with key nutrients that help support healthy energy levels.
Not a chickpea fan? No sweat. Adding any pulse, like lentils and green peas, to your smoothie will offer the same benefits. Just remember that whichever pulse you’re using, make sure they are already cooked before blending into your smoothie. Otherwise, you’ll be stuck with an unwelcome crunch!
We all know that cauliflower is so much more than a veggie option for a side dish. From cauliflower rice to cauliflower pizza, this cruciferous veggie is a pleasantly surprising addition to many foods that we know and love.
When making your regular smoothie, add some frozen riced cauliflower, too. You will get a fiber boost that will help your smoothie become more satiating along with some important antioxidants and vitamins. Plus, since cauliflower doesn’t have a strong taste, you can easily add it to any smoothie without affecting the flavor of your beloved recipe.
4. Nut Butter
A tablespoon of natural nut butter can make your smoothie go from snack to substantial in a jiffy. No matter whether you are choosing walnut, peanut, cashew, almond or otherwise, nut butters contain plant-based protein and healthy fats — nutrients that help slow digestion and offer some major satiety points.
5. Protein Powder
Adding protein powder is not a new concept for many people. But it is a step that shouldn’t fall off your radar if you want to have satisfying smoothies at your fingertips.
As long as the protein powder is free from added sugars, including a scoop or two along with your fruit and liquid can essentially make your smoothie into a full-blown meal because protein is a macronutrient that gives some major satisfaction to dishes.
Satisfying Smoothies for a Healthy Lifestyle
Smoothies are a quintessential healthy food that is effortless to make and incredibly tasty. Ensuring that ingredients contain fiber, protein or healthy fats can elevate your mixture from a simple snack to a satisfying solution that can give you seriously sustainable fuel to make it through the day.