Ever had a green smoothie for breakfast, only to find yourself lurking at the vending machine two hours later? It happens! A healthy breakfast is the best way to start your day, but it’s hard to find recipes that are both nutrient-dense and filling.
What’s missing in most traditional breakfast options (like sugary cereal) is fiber. Fiber-rich fruits and vegetables help your body digest meals over a longer period of time. This enhances the feeling of satiation (feeling full longer), keeps your mood and energy level stable, and curbs sugar cravings.
Our go-to smoothie recipe packs in 9 grams of fiber per 4 cups, primarily from spinach and pear. These are both excellent sources of dietary fiber, as well as a spectrum of vitamins and minerals. The banana acts as a prebiotic, which encourages proper digestion, but frozen, the banana adds a kiss of sweetness and frothy texture for that shake-like consistency.
Finally, this recipe invites you to toss in a whole lemon (no peeling required) for ease—think of it as a generous lemon zest!
Go-To Satiating Smoothie
Total: 00:05 Prep: 00:05 Cook: 00:10
Servings: 4 cups (2 servings)
½ cup water
4 cups spinach
1 pear (or apple), cored and seeded
½ lemon (skin and all, seeded if desired)
½ frozen banana
4 to 6 ice cubes
1. Place all ingredients in a blender in the order listed.
2. Pulse until smooth
3. Separate into glasses. Serve or store.
- Go-To Fiber and Protein Packed Smoothie. For an added boost of protein, include 1 to 3 tablespoons of almond butter. Test out different quantities to see what tastes best to you.
- Go-To Sweet and Satiating Smoothie. Add another half of a frozen banana for a sweeter and slightly thicker smoothie.
- Go-To Satiating Smoothie with Collagen Powder. Add a scoop of collagen powder for skin, hair, nail, and joint health.
To achieve a perfectly smooth consistency, it’s important to place your ingredients in the blender in the order listed. Always start with your liquid, and build from your lighter (in weight) ingredients to heavier ingredients. This way, the heavier ingredients literally push down the lighter ingredients to help them incorporate evenly. To learn more about making your own smoothie creations, go to How To Make A Smoothie 101.
There’s a reason Popeye loves his spinach! In addition to fiber, spinach provides a dose of vitamins K, C, and A. It also contains B9 (or folate), a nutrient important for cell division during pregnancy and infancy. For adults, folate is important for energy, metabolism, and red blood cell production. As for pears, they contain flavonoids, which decrease inflammation and may help prevent cancer.
If you have to miss lunch or eat later in the afternoon, make this recipe and pour it into a one-quart Mason jar or water bottle. Secure the lid, and take it on the go. Drink half for breakfast, and save the other half for a snack. This will help you get to your next meal without feeling depleted. Plus, it’s easy to stow in your purse or backpack and have on hand when hunger strikes.