21 Ways To Make Your Smoothie More Filling January 3, 2018 Jan 03 2018 The idea of starting your morning off with a healthy smoothie sounds simple enough – all it takes is a blender and a few ingredients to feel full until lunch, get ripped and start dropping weight effortlessly. Right? That is, until you find yourself ravenous an hour later at work and ready to eat, well really, anything in your nearest vicinity that contains calories. Last week’s bagels in the office fridge? Yep. The donuts your colleague brought in? Why not. Your own arm? Sure. 21 Filling Smoothie Ideas The problem is not the smoothie, it’s what you’re putting in it. You always want to aim for a balance of protein, good fat and fibre to balance out the carbohydrates from your fruit or milk of choice. For a quick guide on how to make a well-rounded and balanced smoothie, I’d suggest reading this post. If you already understand what it takes to make a balanced smoothie, but you need more actual ideas for adding in more protein, fat and fibre, let the list below come to your rescue! A Note on Quantity Everyone will have a different macronutrient intake requirement (based on metabolism, activity level etc.) but here are some rough guidelines: mix and match the ‘filling’ ingredients below and add them to your regular ingredients e.g. berries, half banana, almond milk. Try to make it add up to approximately 10-20 grams of protein and fat. For example: 1 cup of kale + 1 Tbsp of hemp seeds + 1 Tbsp chia seeds + 1 Tbsp almond butter = 13 grams protein, 18 grams fat Hemp seeds Add in 1-2 Tbsp and sprinkle some on top for extra crunch. These are an excellent source of Omega-3 (1000mg per Tbsp) fats for glowing skin and better brain health. Per 1 Tbsp Protein: 4 grams Fat: 5 grams Fiber: 0 grams Chia seeds Need a little extra help for (ahem) the morning bathroom visit? High in fibre, these are great for a digestive kickstart. Per Tbsp Protein: 3 grams Fat: 4 grams Fibre: 5 grams Almond butter My personal favourite! One of the best options for adding in creaminess and tons of flavour. Plus, it’s high in Vitamin E (~4mg) which is great for your skin and hormone health. Per Tbsp Protein: 3 grams Fat: 8 grams Fibre: 2 grams Peanut butter (organic) This is hands-down going to be the most popular option. But, I would use peanut butter more sparingly and aim to purchase only organic since peanuts are exposed to eight different pesticides. (1) If you’re going to choose between peanut or almond butter, I’d go for almond. Save peanut butter for the occasional banana and PB treat. Per Tbsp Protein: 4 grams Fat: 8 grams Fibre: 2 grams Tahini Never thought of this option did you? It’s delicious, creamy and satisfying all at the same time. If you’re a fan of halva or sesame seeds, this will become a favourite. Bonus: it’s high in iron (1.3mg per Tbsp), which is great around the time of your period or if you’re anemic. Per Tbsp Protein: 3 grams Fat: 8 grams Fibre: 2 grams Avocado Because really, can you ever go wrong with avocado? Avocados are fantastic for getting glowing skin (especially during the winter), promoting digestion, and weight loss. Plus, if you’re a stress case, avocados are high in Vitamin B5 (2mg per avocado) which helps restore exhausted adrenal glands. Per 1/4 avocado Protein: 1 gram Fat: 7 grams Fibre: 3 grams Pecans These lend a sweet and nutty taste to a smoothie, and also come with a good serving of the relaxation mineral, magnesium (8 grams per tbsp). P.S. also handy when Aunt Flo visits and brings you the gift of cramps. Per 1 Tbsp, chopped Protein: 4 grams Fat: 10 grams Fibre: 0 grams Walnuts Need to be extra sharp for an upcoming meeting or presentation at work? Walnuts are the top nut for brain health, thanks to their high DHA content (a type of Omega-3). Per 1 Tbsp, chopped Protein: 1 gram Fat: 5 grams Fibre: 1 gram Pumpkin seeds This is a great addition if you’re having a smoothie for dinner, since pumpkin seeds are high in the amino acid tryptophan, which helps promote sleep. (And yes, you can also have it for breakfast, it won’t make you sleepy!) Per 1 Tbsp Protein: 4 grams Fat: 2.5 grams Fibre: 2.5 grams Sunflower seeds If you’re looking for something with a very mild flavour, sunflower seeds are a good bet. Similar to almonds, they’re also high in Vitamin E for great skin and hormonal balance. Per 1 Tbsp Protein: 1 gram Fat: 3 grams Fibre: 1 gram Full-fat coconut milk Add in a 1/4 cup of full-fat coconut milk (canned, organic) to dial up the creaminess, and it’ll leave you far more satiated. Plus, it super coconut-y and makes you feel like you’re on a beach sipping a pina colada. Per 1/4 cup Protein: 0 grams Fat: 12 grams Fibre: 0 grams Flax seeds I think flax brings together the best of chia and hemp seeds, with a high Omega-3 content and high fibre content. The beauty of using them in a smoothie is that you can use ground or whole, it’s all going to get blitzed in the blender anyway. Per 1 Tbsp Protein: 2 grams Fat: 4 grams Fibre: 3 grams Full-fat Greek yogurt That’s right, I said full-fat. Don’t fear the fat people, it’ll not only be more delicious, but also keep you more satiated and kill cravings. Greek yogurt is an amazing high protein addition, but if you’re sensitive to dairy you may want to minimize or skip this altogether. Per 2/3 cup Protein: 13 grams Fat: 6 grams Fibre:0 grams Cacao nibs Err, chocolate? Yep, surprisingly, cacao nibs (the raw, good stuff) is high in protein. Plus, you’re adding chocolate to your smoothie. How can you resist adding it in? Per 1 Tbsp Protein: 1 gram Fat: 1 gram Fibre: 2 grams Raw Oats If you’re an oatmeal person, you’ll love this option. Add an earthy, creamy texture to your smoothies with raw oats for a fibre boost. Per 1/4 cup Protein: 4 grams Fat: 2 grams Fibre: 4 grams Brazil Nuts Brazil nuts are very high in selenium, which is crucial for keeping your thyroid and metabolism in check. In fact, all you need are two Brazil nuts to meet your daily requirement. Aim for 2-4 daily, and be wary of eating too many as it can lead to digestive problems. Per 4 nuts Protein: 3 grams Fat: 13 grams Fibre: 2 grams Kale How can a smoothie post not include kale? While all leafy greens contain a lot of fibre and nutrients, kale has a high protein content as well. Per 1 cup: Protein: 3 grams Fat: 1 gram Fibre: 2 grams Quinoa (cooked) Yep, adding quinoa to a smoothie is a thing. A very nutritious thing. If you have leftover cooked quinoa sitting in your fridge, this is the perfect use for it to boost the protein content of your smoothie. Per 1/2 cup Protein: 4 grams Fat: 2 grams Fibre: 3 grams Collagen Collagen is the protein inside our bodies that helps form muscles, joints, skin, hair and nails; it pretty much acts like a ‘glue’ to hold everything together. If you’re someone with weak knees, joints or have poor recovery after a workout, research shows it can help reduce pain (2). And while more studies need to be done on the anti-aging effects, some promising research shows it can make your skin look more plump and hydrated (3) . When I used to work at a health food store, we had customers who would swear by collagen for improving their hair, skin and nails. Oh, and it’s pretty much tasteless so it’s perfect for adding to your smoothies! Per 2 Tbsp Protein: 11 grams Fat: 0 grams Fibre: 0 grams Ghee (clarified butter) You may have heard about putting butter or ghee in your coffee…but a smoothie? Yep, you can make your smoothies slightly buttery as well and reap the benefits of Vitamins A, D, E and K as at the same time! Per 1 Tbsp Protein: 0 grams Fat: 12 grams Fibre: 0 grams Protein powder And finally, good old powdered protein. While many people have reservations about using a processed form of protein, I would say that if it is high quality then by all means go for it. If you’re using whey, stick to European or New Zealand whey, since it is grass-fed and organic. If using a vegan blend, aim for organic, sprouted or fermented so that it is easier to digest. I personally find this the easiest option, and then simply add one or two of the options above to increase the fat and fibre intake. Per scoop Protein: 15-30 grams Fat: 0 grams Fibre: 0-5 grams (1) Network, P. (2018). What’s On My Food :: Pesticides on Peanut Butter. [online] Whatsonmyfood.org. Available at: http://www.whatsonmyfood.org/food.jsp?food=PB [Accessed 3 Jan. 2018]. (2) Clark, K., Sebastianelli, W., Flechsenhar, K., Aukermann, D., Meza, F., Millard, R., Deitch, J., Sherbondy, P. and Albert, A. (2008). 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Current Medical Research and Opinion, 24(5), pp.1485-1496. (3) Asserin, J., Lati, E., Shioya, T. and Prawitt, J. (2015). The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from anex vivomodel and randomized, placebo-controlled clinical trials. Journal of Cosmetic Dermatology, 14(4), pp.291-301. About Alina I'm a Holistic Nutritionist based in Toronto, Canada and my official title is Certified Nutritional Practitioner (CNP). I received my diploma in Applied Holistic Nutrition from the Institute of Holistic Nutrition. I'm a coach and an educator. Follow Alina on Facebook, Twitter, Pinterest and Instagram for all of the latest updates.