5 Smoothies That Actually Fill You Up

Whipping up a morning smoothie seems like a foolproof way to start your day. It’s easy to watch your portions, chock-full of nutrients, and better for you than sugar-laden cereal—right? Not always. Blitzing a bunch of fruit together can spike your blood sugar faster than a Ferrari and kick your cravings into high gear, warns Christine Avanti, RD, author of Skinny Chicks Eat Real Food.

But smoothies don’t have to mean hunger pangs and an emergency pit stop at Dunkin’ Donuts. The key is adding ingredients that help but the brakes on cravings. “Fiber and protein are key in helping keep you fuller for longer—and because fats don’t increase blood sugar levels, they don’t trigger cravings for more carbs,” says Katherine Brooking, MS, RD, coauthor of The Real Skinny. Whip up one of these five healthy and hearty smoothies that’ll satisfy you all morning long.

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 c frozen raspberries
½ c silken tofu
1 c 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

Tropical Twister

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

SERVINGS: 1

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

Creamy Cashew

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

SERVINGS: 1

¼ c cashews
1 medium frozen banana
1 c 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

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 med pear
1 sm green apple
1 sm 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

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 med banana
½ c fat-free plain Greek yogurt
1 c 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

http://www.prevention.com/food/cook/5-smoothies-actually-fill-you