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Why Don’t Smoothies Keep Me Feeling Full? How You Can Supercharge Your Smoothies

Why Don’t Smoothies Keep Me Feeling Full? How You Can Supercharge Your Smoothies

Lyndi Cohen | March 10, 2019

 

Why Don’t I Feel Full After Having Smoothies?

I’ll be honest, I never used to find smoothies filling. An hour later, I’d be hungry again and thinking ‘why did I bother?’ or ‘what’s all this smoothie hype about?’

I like to chew. In my mind, chewing is eating. And, sometimes, I drink so quickly that I blink and I’ve finished my ‘so-called’ meal.

Turns out, there is a trick to making a smoothie that keeps you feeling full. It’s not tricky and I’ve got a stack of simple tips for you to keep in mind.

 

To Make a Smoothie Which Keeps You Full, Add in ‘Extras’.

Adding in ‘extras’ to your smoothie will help ensure you stay full and give you longer lasting energy. It’ll help ensure you get a good mix of nutrients and a balanced meal.

To feel full with smoothies, you’ll want to add in

  • a good source of healthy fat
  • a good source of carbohydrates
  • a good source of protein

 

So that’s why for this Healthy Chocolate Smoothie recipe I’ve added; avocado (for fat), oats (for carbs) and milk (for protein). The dates are for sweetness and the other ingredients are for flavour or texture.

 

There is a Difference Between a ‘Snack Smoothie’ and a ‘Meal Smoothie.

One of the reasons you may not feel full after smoothies are that you are having ‘snack smoothies’ by mistake – when you really need a ‘meal smoothie’.
Snack smoothies are not intended to keep you full for hours. They are simply there to tide you over for a couple of hours, at most.

If you want to feel full for a while, you need to look for ‘meal smoothies’.

The main difference is that a snack smoothie is lighter on ‘extras’ and a meal smoothie is loaded.

 

How many ‘extras’ should I be adding to my smoothies?

It depends on how hungry you are and when your next meal is planned. If you’re not planning to eat for a while (3-4 hours), go for a ‘meal smoothie’. If it’s only 1-2 hours before eating again, choose a ‘snack smoothie’.

A ‘meal smoothie’ might have 2-4 ‘extras’, plus a flavour boost. e.g. Oats, milk, avocado, nut butter for ‘extras’ (and dates or cinnamon for flavour).

A snack smoothie might have 1-2 ‘extras’ plus a little flavour boost. e.g. milk and a banana for ‘extras’ (and 1 tbs honey and vanilla for flavour).

 

Examples of Power Packed ‘Extras’

Smoothie with hemp and chia seedsFat: 1/4 avocado, 1 tbsp nut butter, 2 tbsp tahini, 2 tbsp chia seeds, pumpkin or flaxseeds, 1/4 cup coconut milk.

Carbs: 1/3 cup oats, 1 piece of fruit, 1 cup of berries or 1/2 banana, a cup of milk, 1/2 cup of yoghurt.

Protein: A handful of nuts, a cup of milk, 1/2 cup of yoghurt, a scoop of protein powder (although, here are my thoughts on protein powders, you can go for TWC’s approved protein blends with simple whey proteins or the vegan plant-based options using a lot of the nuts & seeds mentioned here as extras), 50g silken tofu, 2 tbsp hemp seeds (if that’s your thing).

Ideally, you want one of each group to get a balanced meal – but that’s up to you. We’re all so different.

 

Can I add too many extras to my smoothies?

There is a point when you can add too many extras. The aim is to eat what your body needs, not more or less. Goldilocks was onto something…

For example, I don’t think you need to add 1/2 an avocado (which would be two ‘extras’) to a smoothie when 1/4 will fill you up just fine.

If you stick to 1/4 (which is one serve of healthy fats), it means you can use another ingredient to add more flavour, protein or fibre instead of using up all your ‘extras’ on one ingredient and one group of nutrients.

The more types of ingredients you use, the more varied the nutrients – and this nutrient variety is essential.

 

What To Do if Smoothies Still Don’t Leave You Feeling Full…

Green Fitness Smoothie BowlYou might want to try a smoothie bowl instead. These are thick ‘meal smoothies’. And they have toppings like muesli, nuts, seeds, coconut or fruit adding another ‘extra’.

PLUS, you have to eat smoothie bowl with a spoon so they take much longer so that by the time you’ve finished, you might feel full. Eat too quickly and your body doesn’t have enough time to do this.

Be mindful of portion sizes though. Use the ‘meal smoothie’ formula above to work out the extras. I would recommend including 3 extras in the blender and then add one more extra on top for crunch (=4 extras).

TIP: To thicken a smoothie, add more ice to the recipe or start with a base of frozen fruit & veggies (you can hide neutral tasting veggies like cauliflower and zucchini really well this way!).

You can also try ‘meal smoothies’ like this Chocolate Smoothie recipe. And if it still doesn’t keep you feel, then… now you know. Smoothies aren’t right for you.

Ultimately, the healthiest food for you is the food that makes you feel good. Don’t go hungry because you like the idea of being a smoothie drinker. Eat food for breakfast instead, like this delicious 5-minute breakfast or these overnight oats!

 

Find more fabulous recipes, health advice and more on Lyndi’s website.

Share your whole foods healthy smoothie creations with us on Instagram with #myTWC!

 

Head to the Greek Islands With Lyndi’s Loaded Greek Salad This Summer!

Head to the Greek Islands With Lyndi’s Loaded Greek Salad This Summer!

Lyndi Cohen | February 24, 2019

 

This loaded Greek salad is one of my favourite recipes to whip up because it’s just so simple.

I often have all of these ingredients in the fridge, so it’s easy to make and it’s so beautiful that it’s great for entertaining.

I’ve used parsley but feel free add any fresh herbs that tickle your fancy. Basil, oregano, dill and mint would be wonderful too.

Chickpeas are one of my favourite ingredients. If you’re looking after your heart health, need more fibre or have diabetes, then this is a really great salad because the chickpeas provide a wonderful source of slow-burning energy. It’s also naturally gluten-free if that’s what you’re looking for.

I think it looks really beautiful when you keep the ingredients separate if you’re entertaining. Just before serving, you can break up the feta and toss with balsamic vinegar and extra virgin olive oil.

My loaded Greek salad is a great salad for meal prep as it will last in the fridge for several days. If you drain the tomatoes (just put them in a colander for a few minutes), it’ll last even longer.

If I’m making it in Autumn I also add pomegranate seeds. Alternatively, you can add kalamata olives. Both combinations are so wonderfully yum. I also think adding some toasted seeds like pepitas or sunflower seeds would be a great addition to boost the nutrition of this dish.

Have fun with this recipe and make it your own this summer.

 

Prep time: 10 mins
Cook time: 0 mins
Total time: 10 mins

This recipe serves 8 people as a side.

 

Ingredients

1 continental cucumber, chopped
2 punnets cherry tomatoes, quartered
200g Greek feta
½ cup parsley, chopped
½ red onion, thinly sliced
1 cup of cooked chickpeas, drained well
1 tbsp balsamic vinegar or balsamic glaze
1 tbsp olive oil
1 pinch salt
1 pinch black pepper

 

Method

1. Add all ingredients in a large serving bowl. Keep feta in a wedge.

2. To serve season with salt & pepper, break up the feta and toss ingredients with balsamic vinegar (and/or balsamic glaze) and extra virgin olive oil.

 

Find more fabulous recipes, health advice and more on Lyndi’s website.

 

Share your favourite salad creations with us on Instagram with #myTWC.

 

Lyndi’s Loaded Greek Salad

Lyndi’s Loaded Greek Salad

Lyndi Cohen | February 24, 2019

 

Prep time: 10 mins
Cook time: 0 mins
Total time: 10 mins

This recipe serves 8 people as a side.

 

Ingredients

1 continental cucumber, chopped
2 punnets cherry tomatoes, quartered
200g Greek feta
½ cup parsley, chopped
½ red onion, thinly sliced
1 cup of cooked chickpeas, drained well
1 tbsp balsamic vinegar or balsamic glaze
1 tbsp olive oil
1 pinch salt
1 pinch black pepper

 

Method

1. Add all ingredients in a large serving bowl. Keep feta in a wedge.

2. To serve season with salt & pepper, break up the feta and toss ingredients with balsamic vinegar (and/or balsamic glaze) and extra virgin olive oil.

 

Find more fabulous recipes, health advice and more on Lyndi’s website.

 

Share your favourite salad creations with us on Instagram with #myTWC.

 

 

Toasted Almond Mango Salad with Sweet Chilli Dressing

Toasted Almond Mango Salad with Sweet Chilli Dressing

Lyndi Cohen | January 24, 2019

Boy oh boy, I love bright, fresh summer salads like this one. This beauty is ideal to take along to a BBQ. It’s interesting and filling and even non-salad lovers will dig it.

I’m always adding nuts and seeds to salads for more crunch (and healthy fats/protein). When I toast seeds and nuts, I do it in bulk and then store them in airtight jars. This simple meal prep hack saves me time and really motivates me (and makes it easy) to whip up more gourmet meals and interesting salad bowls.

When you’re toasting the almonds or any nuts, consider that they brown VERY quickly so don’t get distracted or step away. You’ll often smell them when they’re ready so keep your senses alert if you are busy in the kitchen.

I also always use a V-slicer (also known as a mandolin) to easily slice onions and other veggies. It means fewer tears (from the onions) and faster meal prep. Just be careful not to slice your fingers! I also use a vegetable peeler to slice the cucumber into ribbons, leaving out the very wet middle bit. I just like the way they look so feel free to chop or slice the cucumber instead.

My family is South African (and I was born there) so I grew up eating fruit in salads. I love to add mango to salads as well as blueberries, strawberries, pomegranate, watermelon, peaches, lychees and apricots.

I made this salad for my family’s Friday night dinner (catering to about 12 adults) and it was perfect as a side. Simply half the recipe if you’re making this for a simple mid-week meal.

If you don’t have broccolini, I think asparagus would work well here too. I also imagine you could swap out mangos for strawberries if it’s not summer but I am yet to try this! And of course, use rocket leaves or mixed lettuce instead of baby spinach if you prefer.

I really love a bit of chilli so I also added a sliced large red chilli on top afterwards, seeds removed. They aren’t very hot but give great colour. Adding red cherry tomatoes would also be a great option!

This is a great basic salad dressing so keep it on hand for future recipes too. It makes about 1 cup. Enjoy this recipe, my friends!

 

Ingredients

⅓ cup flaked almonds
1 tablespoon extra virgin olive oil, for cooking
2 bunches broccolini, sliced diagonally
2 cucumbers, sliced into ribbons
1 teaspoon chilli 
4 cups baby spinach leaves
2 large mangoes, cubed
2 large, ripe avocados
½ red onion, sliced
½ cup extra virgin olive oil
¼ cup sweet chilli sauce
¼ cup of lemon juice (ie. juice of 1 lemon)
Pinch of salt

 

Method

1. Heat large fry pan to med-high and toast almonds for 2-3 minutes, or until brown. Remove almonds and return pan to heat.

2. Add 1 tablespoon of extra virgin olive oil to the pan. Once hot, add broccolini, salt and chilli flakes. Saute for 5 minutes, or until cooked.

3. In a large salad platter/bowl, layer the ingredients starting with the spinach, broccolini, cucumber, red onion, avocado and mango.

4. Mix up the dressing (oil, sweet chilli sauce, lemon juice and salt).

5. Add the almonds and dress the salad just before serving for the best result.

 

Details

Prep time: 10 mins Cook time: 10 mins Total time: 20 mins

Serves: 10-12 as a side

 

Share your summer salad creation with us on Instagram with #myTWC

Find more fabulous recipes, health advice and more on Lyndi’s website.

Step into Summer Flavour with this Toasted Almond Mango Salad + Sweet Chilli Dressing

Step into Summer Flavour with this Toasted Almond Mango Salad + Sweet Chilli Dressing

Lyndi Cohen | January 24, 2019

Boy oh boy, I love bright, fresh summer salads like this one. This beauty is ideal to take along to a BBQ. It’s interesting and filling and even non-salad lovers will dig it.

I’m always adding nuts and seeds to salads for more crunch (and healthy fats/protein). When I toast seeds and nuts, I do it in bulk and then store them in airtight jars. This simple meal prep hack saves me time and really motivates me (and makes it easy) to whip up more gourmet meals and interesting salad bowls.

When you’re toasting the almonds or any nuts, consider that they brown VERY quickly so don’t get distracted or step away. You’ll often smell them when they’re ready so keep your senses alert if you are busy in the kitchen.

I also always use a V-slicer (also known as a mandolin) to easily slice onions and other veggies. It means fewer tears (from the onions) and faster meal prep. Just be careful not to slice your fingers! I also use a vegetable peeler to slice the cucumber into ribbons, leaving out the very wet middle bit. I just like the way they look so feel free to chop or slice the cucumber instead.

My family is South African (and I was born there) so I grew up eating fruit in salads. I love to add mango to salads as well as blueberries, strawberries, pomegranate, watermelon, peaches, lychees and apricots.

I made this salad for my family’s Friday night dinner (catering to about 12 adults) and it was perfect as a side. Simply half the recipe if you’re making this for a simple mid-week meal.

If you don’t have broccolini, I think asparagus would work well here too. I also imagine you could swap out mangos for strawberries if it’s not summer but I am yet to try this! And of course, use rocket leaves or mixed lettuce instead of baby spinach if you prefer.

I really love a bit of chilli so I also added a sliced large red chilli on top afterwards, seeds removed. They aren’t very hot but give great colour. Adding red cherry tomatoes would also be a great option!

This is a great basic salad dressing so keep it on hand for future recipes too. It makes about 1 cup. Enjoy this recipe, my friends!

 

Ingredients

cup flaked almonds
1 tablespoon extra virgin olive oil, for cooking
2 bunches broccolini, sliced diagonally
2 cucumbers, sliced into ribbons
1 teaspoon chilli 
4 cups baby spinach leaves
2 large mangoes, cubed
2 large, ripe avocados
½ red onion, sliced
½ cup extra virgin olive oil
¼ cup sweet chilli sauce
¼ cup of lemon juice (ie. juice of 1 lemon)
Pinch of salt

 

Method

1. Heat large fry pan to med-high and toast almonds for 2-3 minutes, or until brown. Remove almonds and return pan to heat.

2. Add 1 tablespoon of extra virgin olive oil to the pan. Once hot, add broccolini, salt and chilli flakes. Saute for 5 minutes, or until cooked.

3. In a large salad platter/bowl, layer the ingredients starting with the spinach, broccolini, cucumber, red onion, avocado and mango.

4. Mix up the dressing (oil, sweet chilli sauce, lemon juice and salt).

5. Add the almonds and dress the salad just before serving for the best result.

 

Details

Prep time: 10 mins Cook time: 10 mins Total time: 20 mins

Serves: 10-12 as a side

 

Find more fabulous recipes, health advice and more on Lyndi’s website.

Share your summer salad creation with us on Instagram with #myTWC

 

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