Smoothies for Satiety
It's a proven fact that smoothies lead to smiling; it's just science. In all seriousness, smoothies do truly give me a little grin. They incorporate my two favorite food traits: delicious and nutritious (the ever cliche phrase). It's all about finding what flavors work well together for you and the nutrient qualities you are seeking. Even in the colder winter months I still go nuts for smoothies.
For me, smoothies never replace meals or serve a purpose of weight loss like they do for some people. They are simply one more way that I like to consume nutrients and give myself a treat. I've narrowed it down to about ten main ingredients that I mix n' match and know I will always enjoy. For these ingredients I chose to share a couple health benefits as well.
Cinnamon- great for metabolism and antioxidants
Chia Seeds- fiber and omega-3 fatty acids
Spinach/Kale- folic acid, vitamin C, fiber, and iron
Berries- antioxidants and fiber
Water/Coconut Water- hydration and electrolytes
Frozen Bananas- magnesium and potassium
Peanut or Almond Butter- healthy fats and protein
Greek Yogurt- protein and probiotics
Acai- antioxidants, fiber, and heart-healthy fats (watch sugar in some puree options)
Agave/Honey if needed- sugar alternative, plus honey has antibacterial properties
Here are a couple of my favorites!
PB and Banana:
One full banana
Peanut/Almond Butter
Ceylon cinnamon
A dash of vanilla extract
Water
Spinach, if desired
(for a play on PB&J add strawberries)
Acai Smoothie Bowls:
Frozen banana
Strawberries (fresh or frozen)
Almond butter
Acari puree
Water/Coconut water
Chia seeds
Typical toppings: sliced fresh fruit, shredded coconut, nut butter of choice, chia seeds, cinnamon, and pumpkin flax granola
Kale Smoothie:
This one is a hit with my nutrition education activities with children too!
"Dino" kale (Lacinato)
Frozen blueberries
Fresh diced pineapple
Vanilla Greek yogurt
Water or coconut water
Chia seeds if desired
Though consuming drinks such as smoothies or juice does add more calories and sugar to your diet I feel the nutrient benefits outweigh the concerns. Same thing goes for juicing, but more on that to come.
For me, smoothies never replace meals or serve a purpose of weight loss like they do for some people. They are simply one more way that I like to consume nutrients and give myself a treat. I've narrowed it down to about ten main ingredients that I mix n' match and know I will always enjoy. For these ingredients I chose to share a couple health benefits as well.
Cinnamon- great for metabolism and antioxidants
Chia Seeds- fiber and omega-3 fatty acids
Spinach/Kale- folic acid, vitamin C, fiber, and iron
Berries- antioxidants and fiber
Water/Coconut Water- hydration and electrolytes
Frozen Bananas- magnesium and potassium
Peanut or Almond Butter- healthy fats and protein
Greek Yogurt- protein and probiotics
Acai- antioxidants, fiber, and heart-healthy fats (watch sugar in some puree options)
Agave/Honey if needed- sugar alternative, plus honey has antibacterial properties
Here are a couple of my favorites!
PB and Banana:
One full banana
Peanut/Almond Butter
Ceylon cinnamon
A dash of vanilla extract
Water
Spinach, if desired
(for a play on PB&J add strawberries)
Acai Smoothie Bowls:
Frozen banana
Strawberries (fresh or frozen)
Almond butter
Acari puree
Water/Coconut water
Chia seeds
Typical toppings: sliced fresh fruit, shredded coconut, nut butter of choice, chia seeds, cinnamon, and pumpkin flax granola
Kale Smoothie:
This one is a hit with my nutrition education activities with children too!
"Dino" kale (Lacinato)
Frozen blueberries
Fresh diced pineapple
Vanilla Greek yogurt
Water or coconut water
Chia seeds if desired
Though consuming drinks such as smoothies or juice does add more calories and sugar to your diet I feel the nutrient benefits outweigh the concerns. Same thing goes for juicing, but more on that to come.
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