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Breakfast smoothies that keep you full till lunch

m
mickeygee May 1, 2011 09:40 AM

I have limited time for breakfast in the morning, and in order to avoid the drive through bagel place that is oh so convienient, I'm trying to make sure I have something at home/on the way. I love the idea of smoothies, but I'm always hungry by 10 am and never make it till lunch. I don't like the taste of bananas in my smoothies - I've been doing low-fat plain yogurt, frozen fruits, either a splash of juice or milk and sometimes a little honey. I'll probably add flax seed (just haven't gotten any yet), but I'm looking for other suggestions/recipes for ones that will be filling. Thanks!

  1. h
    HillJ May 1, 2011 09:43 AM

    You could add dry low fat milk in place of the yogurt for more body
    Fruit purees (pear, apple, peach) have more substance than their thinner juice.
    Also have you given veggie smoothies a try?

    1 Reply
    1. re: HillJ
      h
      HillJ May 1, 2011 02:37 PM

      Another thought, fresh pineapple chunks and coconut shreds will thicken a smoothie and provide more substance...if you like tropical. Pulp from mangos, papaya..also thickeners.

    2. todao May 1, 2011 09:43 AM

      Try adding some bulk, prepared oats, banana, bran, etc.

      1 Reply
      1. re: todao
        h
        HillJ May 1, 2011 09:47 AM

        mickeygee, mentioned not liking bananas in smoothies above. Adding oats, bran, rice cereal will change the composition from a smoothie to a cereal made in the blender. If you want to achieve this, then warming it would be my suggestion.

      2. nofunlatte May 1, 2011 09:51 AM

        I have smoothies for breakfast once or twice a week--almond milk, fruit (usually frozen), maybe some vanilla. But adding a scoop of protein powder really does make them filling. I do this because I want to have at least 20 g of protein for breakfast; I've found the protein addition keeps me satiated until lunch, which is usually 5.5-6 hours later.

        2 Replies
        1. re: nofunlatte
          s
          sunflwrsdh May 1, 2011 07:01 PM

          I do the same thing, nofunlatte; I only add 1/2 scoop of protein powder, and it still is very satisfying and much more filling than without the protein powder. I make the smoothies both ways, and usually drink them in the car in the way to work, and then have oatmeal (or I am actually switching to cold cereal in the warmer weather) between 9 and 10. I find that i feel much fuller and am not hungry as soon when I add even that small amount of protein to the smoothie.

          1. re: nofunlatte
            m
            mandycat May 3, 2011 03:41 PM

            And it's easier now than a few years ago to to find unsweetened and unflavored protein powder. GNC has one that essentially disappears into the smoothie, no taste of its own and no added texture.

          2. p
            phantomdoc May 1, 2011 10:05 AM

            Add some nuts to your smoothie. If you want to do a little extra prep, you can soak some raw almonds, cashews or any other raw nut, to add to your drink. Dried coconut will also add fiber that will slow absorption and help it stick to your ribs. Previously cooked cereal. Soft boiled egg will add lots of protein, about 5 grams each. Greek yogurt is strained and has more bulk , but you are getting less whey.

            17 Replies
            1. re: phantomdoc
              h
              HillJ May 1, 2011 10:42 AM

              I know soaked raw nuts will also add a nice bit of grit to your smoothie, so consider the texture. Cooked cereal will create a thick smoothie and gunk up the blender so if this appeals to you add the cereal to a completed blend out of the machine. Soft boil eggs is a new one on me but adding raw egg (for those not worried about raw) is very common protein. Protein powder, like powdered milk will definately thicken the bulk to any smoothie.

              1. re: HillJ
                v
                Val May 1, 2011 05:19 PM

                yeah, but why not uncooked rolled oats here? I've recently done it with kefir, blueberries & flax...just throw in 1/4 cup of rolled oats, really helps!

                1. re: Val
                  h
                  HillJ May 1, 2011 05:23 PM

                  Val, if you enjoy rolled oats in your smoothies, great. I love rolled oats as hot cereal with fruit, nuts, all sorts of savory things...but not in my smoothies. I like my smoothies, smooth :)

                  I also love kefir, blueberries, flax...just in diff formula.

                  To each their own, yes?!

                  1. re: HillJ
                    v
                    Val May 1, 2011 06:52 PM

                    absoLUTELY hillj...I found out about adding raw oats....right here on this board...hee hee! Helps me stay full for the mornings I don't actually cook the oats...took me a few times to wrap my head around eating raw oats but it worked out nicely. ♥

                    1. re: Val
                      Chris VR May 1, 2011 07:10 PM

                      I use rolled oats in my smoothies pretty frequently (and especially when I was nursing, as oats helped me with milk production.) They're not really raw anyway, because rolled oats have actually been processed via steaming and baking.

                      When I use them in smoothies, I put them in the blender first, whir it a bit, which turns the oats into a fine powder. Then I make the smoothie as normally. It gives it a bit more "chewiness" and it's good for getting a bit of fiber in there, but it doesn't come out at all like cooked cereal, in my experience.

                      1. re: Chris VR
                        m
                        mickeygee May 2, 2011 11:28 AM

                        Good to know about the milk production! That's one of the reason's I'm trying to make sure I eat breakfast and why I don't have much time. I know when I go back to work I'll be stressed, and I've been told that can drop production, so this will help combat that.

                      2. re: Val
                        h
                        HillJ May 1, 2011 07:40 PM

                        Sorry Val, I know I wouldn't like cold oats in my smoothies too thick and way to glop-y for my tastes. I get plenty of fiber from fruit. Love nuts but not in smoothies; too gritty. OTOH, protein powder, dry milk, aloe juice, some of the health vitamin fortified mixes all work for me. Carnation instant breakfast type powders-fine, smooth and easily blendable.

                        But I love that there are countless way to make a beautiful smoothie to all our liking. Thanks!

                        1. re: HillJ
                          Chris VR May 1, 2011 07:59 PM

                          Well, sure! That sounds awful! But Val suggested (and I second!) UNCOOKED rolled oats. Give it a try in the method I described above, it's not at all what you think!

                          1. re: Chris VR
                            h
                            HillJ May 1, 2011 08:13 PM

                            Hi Chris VR, I understand it's uncooked rolled oats. Once it's in liquid it's the texture, cold that doesn't appeal to me. Even if I grind it first (as you suggested) I don't enjoy what happens to cold oats in liquid, that's all.

                            1. re: HillJ
                              Chris VR May 1, 2011 08:15 PM

                              Fair enough, sounds like you've given it a sporting shot!

                              1. re: Chris VR
                                h
                                HillJ May 1, 2011 08:18 PM

                                Oh course, along with rice powder, bran powder, bran flakes...it's just not my thing. I'm a produce gal anyway...I get plenty of fiber and fullness from fruits & veggies.

                                1. re: HillJ
                                  Chris VR May 1, 2011 08:26 PM

                                  Yeah, the main reason I started was for milk production, as I said upthread. It made a noticeable difference!

                                  1. re: Chris VR
                                    h
                                    HillJ May 1, 2011 08:26 PM

                                    Makes perfect sense.

                            2. re: Chris VR
                              m
                              mickeygee May 6, 2011 04:22 AM

                              I tried the oats, and didn't notice a texture change at all. Of course, I am also using raspberries, so there's some "grit" from the little seeds, but it's amazing how I don't even notice the oatmeal. Thanks for the tip!

                              1. re: mickeygee
                                k
                                Krislady May 6, 2011 08:27 AM

                                I've experimented with oats in my smoothies, too, and I found that a few (1/8 cup maybe) are fine, but more than that is just too much. Texture is like wet cardboard.

                      3. re: Val
                        s
                        scunge Jul 28, 2012 04:41 AM

                        I make this and I think it tastes sort of like a blueberry muffin.

                    2. re: phantomdoc
                      p
                      phantomdoc May 2, 2011 02:38 PM

                      I would like to add starting with a ripe peeled cantaloupe, including the seeds. Extra vitamins, fiber and protein.

                    3. c
                      Cathy May 1, 2011 10:14 AM

                      Protein is what keeps you feeling full, carbohydates make your blood sugar go up then down. Greek yogurt has more protein than other yogurts.

                      Cut down on sugars- juice has more sugar than whole fruit (a cup of juice is from 4 or 5 oranges) and honey does nothing but help the sugar spike hit sooner.

                      I personally like the taste and crunch (and fiber) of toasted wheat germ

                      1 Reply
                      1. re: Cathy
                        h
                        HillJ May 1, 2011 10:45 AM

                        Also consider make ahead thickeners like apple butter, apricot puree (soak a handful in warm water and whirl in processor until puree), prune butter. If you soak dried fruit like figs, dates, apricots in a warm liquid (water or apple juice for instance) and whirl them until soft you'll have fruit thickeners on hand.

                      2. v
                        Val May 1, 2011 05:17 PM

                        I agree with todao...ADD OATS.. but they don't even need to be cooked...organic rolled oats is what I buy at Whole Foods or Sunsplash in bulk...1/4 cup will do you just fine...also, try taking a palm-ful of walnuts around 10 or 10:30 if you think you won't last....fabulous!

                        3 Replies
                        1. re: Val
                          m
                          mickeygee May 1, 2011 06:53 PM

                          I like the idea of prepping everything in the blender the night before, and then just giving a whirl as I'm getting ready to go out the door. Do you think that will help or hurt the oats, giving them time to soften with the yogurt. Or will they get too gummy and I should just add them in the morning?

                          1. re: mickeygee
                            v
                            Val May 1, 2011 06:55 PM

                            Not sure mickey...I've only added them a few minutes before...I think you'll be fine though, really!

                            1. re: mickeygee
                              h
                              haiku. May 7, 2011 03:23 AM

                              I've made smoothies the night before with a bit of uncooked oats, ground first to powder. It thickened the smoothie up and was quite silky, but not bulky at all. Just don't add too much, I guess.

                          2. scubadoo97 May 1, 2011 05:54 PM

                            Flax will really thicken it up but also adds a mucin texture that's different from the thickness you get from a banana. Adding anything with protein to the carbohydrate rich fruit will help keep you satisfied longer. Foods high in fiber will also add to the sensation of fullness.

                            1 Reply
                            1. re: scubadoo97
                              v
                              Val May 1, 2011 07:00 PM

                              Foods high in fiber will also add to the sensation of fullness

                              2 TB ground flax = 5 g fiber... That's what I've read...great stuff!

                            2. emily May 1, 2011 06:56 PM

                              Try adding some nut butters? Peanut butter, almond butter, cashew butter...

                              12 Replies
                              1. re: emily
                                h
                                HillJ May 1, 2011 07:42 PM

                                Now if you open the smoothie category up to shakes...nut butters, milk, soy milk, rice milk, coconut milk, ice creams, frozen soy & coconut products...then I'm on board with nuts in drinks. Nice and smooth!

                                1. re: HillJ
                                  goodhealthgourmet May 1, 2011 08:03 PM

                                  heck yeah, nut butter is *always* an option in a smoothie...it's a terrific way to add satiating fat & protein (and flavor!) without any of that grit you detest so much ;)

                                  1. re: goodhealthgourmet
                                    h
                                    HillJ May 1, 2011 08:14 PM

                                    Bingo! That's all I'm say'in. Texture. SMOOTHie.

                                    1. re: HillJ
                                      goodhealthgourmet May 1, 2011 08:22 PM

                                      well, a Vitamix will make pretty much *anything* smooth...but for those of us without one there's always the option of straining it to remove any unwanted solids or grit.

                                      i know i know, too much trouble, too much mess...i just had to put it out there ;)

                                      1. re: goodhealthgourmet
                                        h
                                        HillJ May 1, 2011 08:25 PM

                                        Been there, done that :) I don't have a Vitamix but I do have several commercial smoothie machines at home & work. They do a fine job of pulverizing anything but for my tastes a straining would still be needed..and no the whole idea of a smoothie is a quick take & go...I won't waste time straining out something I can live w/out. And, I do enjoy the creamy pb in a shake!

                                        Anyone create veggie smoothies/shakes? Haven't heard anything there yet.

                                        1. re: HillJ
                                          Chris VR May 1, 2011 08:30 PM

                                          I've made and really enjoyed Avocado smoothies. I've used a recipe similar to http://allrecipes.com//Recipe/avocado-smoothie/Detail.aspx

                                          EDIT: Here'a another, dairy-free http://www.eatingwell.com/recipes/ras...

                                          1. re: Chris VR
                                            h
                                            HillJ May 1, 2011 08:33 PM

                                            The raspberry/avocado smoothie sounds right up my alley.
                                            I made an avocado pudding recently but it was a bit too bland.
                                            I make a cucumber, pear and ginger smoothie served ICE cold that I adore
                                            But I've been playing around with leafy fresh herbs and stone fruits lately

                                            1. re: HillJ
                                              l
                                              LauraGrace May 2, 2011 09:02 PM

                                              I was going to mention avocado too. I HAAAAAAAATE bananas, so was casting about last summer for something to put in my green smoothies to make them a little creamier -- avocado was just the ticket. Super creamy, and the good fat makes it last all the way until lunchtime, easily. Sometimes when it was too hot to cook, a green smoothie was my dinner too!

                                            2. re: Chris VR
                                              goodhealthgourmet May 1, 2011 08:35 PM

                                              +1 on the avocado (though technically that's still a fruit).

                                              spinach is my go-to green veg for smoothies because it has an inherent sweetness, and the flavor isn't too grassy or earthy.

                                              1. re: goodhealthgourmet
                                                h
                                                HillJ May 1, 2011 08:37 PM

                                                I've never tried spinach. Must do that. Ah...but have you tried kale (smirk).
                                                and...yes, avocados are indeed a fruit ;P but it's too late at night to be correcting friends.
                                                plus the Pres is making a big national announcement....

                                                1. re: HillJ
                                                  goodhealthgourmet May 1, 2011 08:53 PM

                                                  i was *just* about to tell you to go turn on the news :) hooray!!

                                                  and yes, i *have* tried kale, and it actually works well texture-wise as long as you use the more tender/delicate lacinato kale, but the flavor is a bit more pronounced than spinach.

                                                  1. re: goodhealthgourmet
                                                    h
                                                    HillJ May 1, 2011 09:20 PM

                                                    I just poured a celebratory glass of bubbly!

                                2. lilmsmuffin May 1, 2011 08:25 PM

                                  I am going to second (third?) the vote for adding greek yogurt (in addition to your regular yogurt, or substituting for, as you wish). The flax seed will be good, I would also add some wheat bran.
                                  Have you considered adding cottage cheese? It's high in protein, low fat/carb and helps with the texture.
                                  You could also add tofu, in many forms, what ever you like. They have these tofu dessert thingies here that come flavoured (mango, coconut, custard flavour), you could add a hunk of that in the blender along with the rest too.
                                  Endless possibilities, but protein is my go-to for longer satiety, followed by fiber.
                                  Let us know how it goes!

                                  1. e
                                    ediblover May 2, 2011 03:01 PM

                                    It's pretty close to impossible. A smoothie means that your stomach won't be doing much work. You'll feel full early on, but it's going to pass through rather quickly.

                                    It's upping the calorie count, but the best I can think of in terms of a quick heating and portability is a breakfast burrito with steak, cheese and peppers. Not that it helps, since I got the feeling (low fat yogurt and all) you were looking for healthy options.

                                    If there is a health criteria, I don't see how it'd be possible with a smoothie. Only thing that would work is to have a snack bar with a glass of water every 90 or so minutes.

                                    5 Replies
                                    1. re: ediblover
                                      Chris VR May 2, 2011 03:55 PM

                                      Oh, I disagree completely. A smoothie around 8-9am absolutely keeps me full until lunchtime around noon-1pm. My usual smoothie is a 1/2 banana, ~1/3 cup frozen fruit, a dollop of honey, ~1/2 cup of low fat yogurt and 1% milk as needed for proper texture (plus the aforementioned ground oats when I'm feeling the need for fiber.)

                                      1. re: ediblover
                                        m
                                        mickeygee May 2, 2011 04:08 PM

                                        Healthy is a subjective term for me these days (newborn, back to work and hubby working nights). I'm opting for ease and not too worried about calories. Even if the smoothies has the same calories as, say a pork roll, egg and cheese sandwich, I'm at least getting some fruit and maybe fiber. I've started doing breakfast burritos too, but hadn't thought about steak-might be a nice change once in a while.

                                        1. re: mickeygee
                                          e
                                          ediblover May 3, 2011 03:37 PM

                                          I used to do a simple (to prep/cook) burrito with steak, mushrooms, onions, (chile) peppers and cheese on a whole or multi-grain. That kept me going for a while. Cook the night before and just microwave the thing when ready.

                                          If you want to stick with the smoothie route, I say use a good amount of whole milk. The milk will curd in your stomach and do an adequate job of slowing things down (the fat helps).

                                        2. re: ediblover
                                          nofunlatte May 2, 2011 05:05 PM

                                          Like Chris VR, I disagree as well. I had a smoothie for breakfast (at 6:30): 3/4 cup frozen strawberries, scant cup of unsweetened almond milk, one scoop protein powder (~ 20 g protein @ 100 calories) and a packet of Truvia. Kept me full and not thinking about food until I had time for lunch (around 12:30). My belief is that it's the protein that keeps one full.

                                          1. re: nofunlatte
                                            v
                                            Val May 2, 2011 05:26 PM

                                            yes, some kind of lean protein at every meal or snack WILL pull you through...I've done this for a long time...fiber-rich veggies or fruits also help because of the *fiber* to help you feel full and slows digestion. I don't do protein powders in smoothies or with yogurt or kefir...but that handful of *walnuts* at 10:30 or 11:00 helps pull me thru til 12:30 or 1...just sayin'.

                                        3. kosherfoodies May 2, 2011 06:53 PM

                                          i add rolled oats to my morning smoothies before blending - it really adds texture and volume, helps keep you full!

                                          1. w
                                            Westminstress May 2, 2011 08:59 PM

                                            Nursing burns an incredible number of calories. It might be that a single smoothie is just not enough. I'm nursing and pumping and I need to eat about twice as much in the morning as I used to before I was pregnant. There is just no way that a smoothie alone would keep me going until lunch, even with protein powder! So in addition to your smoothie, you might want to try oatmeal, which is great for milk production. Steel cut oats can be made overnight in the slowcooker or a thermos (there is a thread about that on CH), or you can make a big batch on the weekend and reheat in the microwave (this works surprisingly well). This is a good breakfast with little work, and it is pretty filling if you add dried or fresh fruits and nuts. I usually eat this for breakfast, and then around 11 I have my other staple, a slice of whole grain toast with peanut butter. Also, although I like smoothies, I find that whole fruits fill me up better, especially citrus fruits like oranges and grapefruit. So I'm sorry - I know you asked for super-filling smoothies - I just wanted to give you a couple other easy ideas to try!

                                            1. ipsedixit May 2, 2011 09:17 PM

                                              This post fascinates me.

                                              Doesn't it take longer to make a smoothie at home than ... oh, I don't know ... just eat the fruits whole?

                                              Time to peel, core, and blend apples, oranges, etc. = 10 or 15 minutes?

                                              Time to prep apple to be eaten, whole? = Less time than it took you to read this.

                                              You decide what's more convenient and time-saving.

                                              6 Replies
                                              1. re: ipsedixit
                                                goodhealthgourmet May 2, 2011 09:35 PM

                                                Doesn't it take longer to make a smoothie at home than ... oh, I don't know ... just eat the fruits whole?
                                                ~~~~~~~~~
                                                there's more than fruit in a smoothie for some of us - e.g. protein powder, flax or chia seeds, nut butter, spinach, yogurt...i personally make them when i want a smooth, cool, creamy, nutritionally balanced treat instead of just munching on a piece of fruit.

                                                1. re: ipsedixit
                                                  l
                                                  LauraGrace May 3, 2011 08:52 AM

                                                  No way. My green smoothies of yore involved:

                                                  1/4 avocado
                                                  3 big handfuls spinach
                                                  an orange, peeled
                                                  3-4 dates
                                                  water
                                                  frozen or fresh fruit, whatever I had on hand (kiwi is a little more time consuming with the peeling -- adds probably 30-60 seconds to the final time)

                                                  And it took me about 3 minutes to make -- maybe 5 if you count cleanup time. I don't know how fast YOU eat, but there's no way I could eat that much stuff in that amount of time! ;)

                                                  1. re: LauraGrace
                                                    free sample addict aka Tracy L May 6, 2011 08:35 PM

                                                    i am getting back into having smoothies and that combination sounds fantastic.

                                                    1. re: LauraGrace
                                                      m
                                                      magiesmom May 8, 2011 09:34 AM

                                                      I cut kiwis in half and scoop out pulp, much faster than peeling

                                                      1. re: magiesmom
                                                        goodhealthgourmet May 8, 2011 10:33 AM

                                                        that's how i eat them on their own as well...slice a bit off the top and dig in with a spoon :)

                                                    2. re: ipsedixit
                                                      l
                                                      lesjes Mar 31, 2014 05:18 AM

                                                      With Blendtec or vitamix, you don't have to do any of those things. No peeling, coring, etc. so in three minutes, I'm done. Plus I can add fiber, protein, etc. saving time is not really the point. Hope that cleared things up for you. You decide which is more nutritious and satisfying.

                                                    3. tracylee May 3, 2011 12:58 AM

                                                      I can't do milk or yogurt, but I do like bananas, so this might not help the OP much, but maybe others.

                                                      I use the recipe on my canister of hemp protein powder. 1 banana, 1 C orange juice (blood orange is great), 2 ice cubes, 4 Tbs of the protein powder. If I don't have home-squeezed juice on hand, I'll sub soy milk, but it doesn't cover the green color of the protein like blood orange juice does. The powder itself is 22g of protein, and very filling.

                                                      1. k
                                                        Krislady May 3, 2011 03:13 AM

                                                        Sometimes I add a spoonful of peanut butter to my smoothie. Also, I find that a slice of bread or toast alongside it helps keep me fuller until lunch - or a hunk of cheese.

                                                        1. apple342 May 8, 2011 06:08 AM

                                                          This is one of my all-time fav Smoothie's.... everyone should make this smoothie!! It is *so* delicious , no one can believe how good it is...it is thick and a definite must try! Dairy-free and banana free. Was so good, I made it 5 times in a 24 hr stretch. Throw all in Vitamix (or blender).

                                                          black forest smoothie

                                                          1 cup almond milk
                                                          1 cup frozen dark cherries
                                                          1 - 2 tablespoon almond butter
                                                          1 teaspoon cinnamon (I used more – no rules here!)
                                                          1-2 tablespoons cacao powder
                                                          1 tablespoon freshly ground flax seed
                                                          Stevia to taste

                                                          I also added (because they hide EXTREMELY (cant taste) and add tons of fiber and thickness):
                                                          Large handful of organic spinach
                                                          1/2 cup grated carrots (you can use whole carrots if using vitamix or blendtec)
                                                          1/2 cup cabbage

                                                           
                                                          1. e
                                                            esquimeaux May 8, 2011 07:31 AM

                                                            My morning smoothie keeps me satisfied till about noon. Like others have said, a quarter of an avocado adds delicious creamy texture, and as I started drinking smoothies to get my fruit and veggie/greens requirements daily, there's always a head of kale or half a bag of spinach in there. Also, always 2 tbsp ground flaxseed. But I'm going to start experimenting with the protein powder and rolled oats suggestions too.

                                                            My smoothie recipe if anyone is curious:
                                                            2-3 dates
                                                            1 head of kale or 4 cups of baby spinach
                                                            1/4 avocado
                                                            1 banana
                                                            1/2 cup frozen blueberries, raspberries, or strawberries
                                                            1/2 cup nonfat Greek yogurt
                                                            2 tbsp flaxseed meal
                                                            1 lemon's worth of fresh juice

                                                            1. s
                                                              Sparklebright Jul 27, 2012 05:39 PM

                                                              Raw Chicken Livers :-)
                                                              A number of years ago I found a recipe that was called something like Mug of Superman.

                                                              It had raspberries, a banana and honey and some raw chicken liver.
                                                              Honestly i couldn't taste liver. It just had an extra bit of smooth richness.

                                                              I put raw organic chicken livers in the food processor first and then put it all through a strainer in order to remove any gnarly bits.
                                                              Then I just added a spoon or so of it to my smoothie.

                                                              It tastes more like the title rather than raw liver.
                                                              If that's your style.

                                                              1. t
                                                                tastesgoodwhatisit Jul 28, 2012 07:36 AM

                                                                Add a half a package of silken tofu to the blender mix. It will make the smoothie very creamy and thick, and will add a lot of protein without fat. The flavour is quite mild - if you have fruit and other seasonings in it it will fade to the background.

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