To help boost satiety from a smoothie, you need to include quality sources of protein, fat, and fiber.
“For protein, choose an organic, plant-based powder, grass-fed whey, or even a whey isolate for those who have lactose issues,” says Kelly LeVeque holistic nutritionist, wellness expert, and celebrity health coach. “For fat I go with almond butter, avocado, even coconut oil; and my top fiber choice is acacia fiber organic powder from NOW Foods.”
This combination, or formula, if you will, helps tamp down hunger hormones.
This blueberry muffin smoothie recipe below—from LeVeque’s new book Body Love: Live in Balance, Weigh What You Want, and Free Yourself from Food Drama Forever—is a prime example of her approach to nutrition.
“The goal is to help elongate the blood sugar curve to help people feel full longer—any smoothie with more than 5g of added sugar will cause a spike and crash,” LeVeque adds.
Nutritional information (per serving):
- 19g fat
- 20g carbs
- 9g fiber
- 30g protein
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Makes 1 (16oz) servings
- 1 serving organic vanilla plant protein
- 2 Tbsp unsalted, creamy almond butter
- 1 Tbsp organic acacia fiber powder*
- ¼ cup frozen blueberries
- 2 cups unsweetened almond milk
- 1 Tbsp organic hemp seed hearts
How to make it