Health & Fitness

5 Smoothies That Fill You Up

Whipping up that smoothie has never been easier. Nowadays, a lot of us crank up that blender and make our own smoothies. It has become a way of life for some and it’s a great daily habit to have.

With smoothies, tt’s easy to watch your portions and keep tabs on your diet. Smoothies are chock-full of nutrients, and they are way better for you than that nasi lemak or roti canai breakfast.

We’re not saying don’t ever have those delicious breakfasts anymore but we are urging you to try to adopt a healthier diet and lifestyle. And really, blitzing a bunch of fruit together is one of the best ways to get the nutrients your body needs.

When you’re on a healthier diet, sometimes we do get cravings for all kinds of food. The key is adding ingredients that help but the brakes on cravings.  Fiber and protein are key in helping keep you fuller for longer. Why? Namely because fats don’t increase blood sugar levels, they don’t trigger cravings for more carbs.

Here are 5 Smoothies That Fill You Up:

1. Raspberry Bomb

Low-sugar, high-fiber foods like raspberries help fill you up, and this single smoothie packs in all the recommended fiber for the whole day.

SERVINGS: 1

1 Tbsp chia seeds
1 Tbsp water
1½ cup frozen raspberries
½ cup silken tofu
1 cup water
3 ice cubes

1. STIR together chia seeds and 1 tablespoon water in a small bowl until they form a gel (about 2 minutes).
2. COMBINE chia mixture and all ingredients in a blender and blend until smooth.

NUTRITION (per serving) 325 cal, 12 g pro, 43.5 g carb, 25 g fiber, 11.5 g fat, 0 g sat fat, 225 mg sodium

 

2. Tropical Twister

This dairy-free, vegan smoothie contains nutrient-dense kale or spinah, and delivers a healthy balance of filling protein, fiber, and fat.

SERVINGS: 1

¾ cup frozen mango chunks
2/3 cup frozen pineapple chunks
1 cup chopped kale or spinach
½ scoop (18 g) vanilla pea protein
1½ c unsweetened coconut milk / almond milk / soy milk

Combine ingredients in a blender and blend until smooth.

NUTRITION (per serving) 345 cal, 11.5 g pro, 57 g carb, 8 g fiber, 8 g fat, 7.5 g sat fat, 265 mg sodium

 

3. Creamy Cashew

Nuts in a smoothie? You bet. Cashews add texture and healthy fats, which keep blood sugar spikes at bay.

SERVINGS: 1

¼ cup cashews
1 medium frozen banana
1 cup fat-free milk
2 Tbsp wheat germ
1 tsp honey
3 ice cubes

Combine ingredients in a blender and blend until smooth.

NUTRITION (per serving) 403 cal, 9.5 g pro, 57.5 g carb, 6 g fiber, 13 g fat, 2 g sat fat, 36 mg sodium

 

4. Raw Green Machine

Low energy-density foods like pears, cucumbers, and apples contain few calories per volume. Hemp seeds add vegetarian-friendly protein.

SERVINGS: 1

1 medium pear
1 small green apple
1 small cucumber
3 Tbsp raw hemp seeds
Juice from ½ lemon
20 sprigs fresh parsley
1 c water

Combine ingredients in a blender and blend until smooth.

NUTRITION (per serving) 387.5 cal, 13 g pro, 54.5 g carb, 12 g fiber, 14.5 g fat, 1 g sat fat, 34 mg sodium

 

5. PB&B Power Breakfast

Protein is a proven satiator, and this powerhouse packs in 25 grams—more than half the daily recommended amount.

SERVINGS: 1

1 medium banana
½ cup fat-free plain Greek yogurt
1 cup fat-free milk
1 Tbsp cocoa powder
1 Tbsp natural peanut butter
6 ice cubes

Combine ingredients in a blender and blend until smooth.

NUTRITION (per serving) 370 cal, 25.5 g pro, 49.5 g carb, 6 g fiber, 8.5 g fat, 1 g sat fat, 95 mg sodium

Source: Prevention

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