Fullness Smoothie

Preparation Time:

15 Minutes

Difficulty:

2

1 Serving

Can either be made in the morning or the night before. Freeze overnight for a slushee in the morning!
Check full recipe for how to be full for a good few hours

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Smoothies can be a perfect meal packed with fibre, iron, folate, vitamin C, polyunsaturated fats, protein and many more goodness!

Ingredients

  • Vegetables (~1 cup; ≥60% total volume): Kale, spinach, cucumber, carrot, tomato or others

  • Fruit (~3/4 cup; ≤40% total volume): banana, berries, apple or others to your liking

  • Trust me, the sweetness from fruit will overpower any veggies you add, so you don’t need much!

  • Protein: Greek yoghurt (any flavour), whey protein powder

Optional:

  • Cacao powder (for chocolate smoothie)

  • Maple syrup or honey

  • Cinnamon powder

  • Turmeric powder

  • Lemon juice, freshly squeezed or bottled

Method

  1. Rinse, peel, and chop all ingredients into chunks

  2. Add all ingredients into blender

  3. Blend until all ingredients become one consistency

  4. Enjoy!

Nutritional Value

  • Compared to vegetables, fruit have a slightly higher sugar content. While the amount is negligible from a weight management perspective, we should always prioritise vegetables as they’re generally lower in sugar, and denser in fibre and micronutrients.

  • Protein is important in meals to give satiety (sustained fullness), so that you’re not hungry within 5 minutes. It’s also important for tissue building and repair (e.g. hair, muscles, and nails) and is a main pre-cursor for neurotransmitters such as serotonin.