Green RESET Challenge Week 3-4: Meal Replacement Smoothies – How To Make Smoothies That Are More Filling

“I had my smoothie for breakfast, but I’m hungry again and it’s still morning. What should I do?”

First of all, you can have more smoothie. If you made a whole quart, but you only drank half, then drink the other half. If you are still hungry, have a sandwich, oatmeal, or other healthy snack.

Or, make a smoothie that is more filling, such as this Banana Almond Butter Smoothie: Super Creamy Sensation!

banana-nut-butter-smoothie03b

How to Make Smoothies That Are More Filling

Any recipe can be adjusted to be more filling and keep you satisfied longer, by adding one of the following ingredients:

Substitute part of water with plant-powered milk: almond, oat, rice, soy, hemp, other raw nut or seed milk, or use coconut water.

Add avocado. In addition to healthy fats, it adds wonderful creaminess to smoothies.

Add 1/4 cup nuts or seeds, such as walnuts, almonds, pumpkin seeds, sunflower seeds, hemp seeds, or ground flax seeds. Pre-soaking your seeds and nuts is recommended, but not required (I usually skip this step).

Add 2-3 tablespoons of seed or nut butter. Almond, peanut, cashew butter, tahini, etc. Avocado, whole nuts and nut butters and milks will add some healthy fats to your smoothies– adding any of this will make your smoothie deliciously rich, creamy and distinctly buttery. These are great smoothies for kids! These fats to improve absorption of nutrients, as well as will slow down the release of the fruit sugar into your bloodstream. Don’t overdo it, use these ingredients sparingly.

Notes: Check the Label.  Be sure to check the label before selecting a nut butter. While all nut butters contain around 100 calories per tablespoon, not all nut butters contain healthful ingredients. Many brands contain only ground-up nuts, but some contain added salt and sugar. Some use partially hydrogenated oil—a source of unhealthy trans fats.

Watch the Calories. While nuts are considered to be “nutritional powerhouses,” they’re also high in calories. Therefore, if you eat a lot of nuts or nut butters, cut back in other areas. Don’t let fear of fat keep you away from trying nut butters, however. Eating just two ounces of nuts weekly can lower your risk of heart disease.

Also, even if you are trying to lose weight, drinking these high calorie smoothies can help you. Read this inspiring interview: How a Young Mom Lost 56 lbs & Got Rid of Chronic Fatigue Syndrome, Allergies, Asthma, Eczema, Insomnia & IBS By Drinking Green Thickies.

Safety First. If you are allergic to nuts, seed and soy nut butters are excellent alternatives. Sunflower seed butter is high in heart-healthy poly-unsaturated fats. Soy nut butter (which tastes similar to peanut butter) is higher in protein and lower in fat than the average nut butter. If your nut allergies are severe, ask your doctor to test for potential soy or seed intolerances before trying these options.  If you have a family history of nut allergies, play it safe. It’s important to check with your doctor if you or your child has even a minor allergic reaction to nuts.

Add 1/4 cup up to 1 cup of whole grains: oats, cooked brown rice, quinoa or other whole grains. Oats don’t need to be cooked (I use the one-minute quick oats). Other grains will need to be prepared in advance. If you have leftover grains, even better!

Add 1/4 cup up to 1 cup of cooked or sprouted legumes: tofu, white beans, black beans, peas, lentils, soy beans, etc. Although I don’t usually recommend it, yes, you can add legumes to a smoothie. There is no smoothie police that will come and arrest you if you do that. Legumes are full of fiber, protein, complex (i.e. slow burning) carbs, iron, calcium, and if you use white beans or chickpeas in a fruity smoothie, you won’t taste them and they will not affect the color. The same goes for black beans in a chocolatey smoothie.

Note: Legumes in smoothies may cause gas problems for some people (especially in sweet smoothies), so start incorporating them slowly, in little amounts to see if this works for you. Black beans and cocoa powder can make for an awesome chocolate smoothie but you can use any beans you want. Plus, they are very economical. A bag of dried organic beans is cheaper than any protein powder you can find!

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Week 3-4: Download:

Week 3-4 Challenge – Meal Replacement

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To Your Health,

Joanna

 

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