Create More Satisfying Smoothies With These Simple Tricks

Smoothies are an easy way to start your day off right with something super healthy and delicious. However, one of the common complaints people have about drinking a smoothie for breakfast is that it doesn’t hold them over very long. This can be frustrating, especially if you end up giving in to that hunger, heading for the chips and cookies, and defeating your health goals right off the bat.

But there is good news. You don’t have to give up on your favorite morning smoothie. It’s just a matter of adding some ingredients to your smoothie to help you feel full longer. Let’s take a look at a few ingredients to make your smoothies more satisfying.

Oats

Adding oats to a smoothie is a great way to get in more dietary fiber, which is exactly what you need to feel fuller longer. You will add a few calories and carbs, but the fiber plays a big part in offsetting even those problems. Plus, if a few calories and carbs in your smoothie can keep you away from the snack machine later in the day, you are definitely ahead of the game.

(Photo credit: Wikipedia)

Greek Yogurt

Choose Greek yogurt instead of regular yogurt for your smoothie and you have a big advantage – protein. Read the label and compare and you'll be surprise how much more protein there is in Greek yogurt. What's the advantage to protein, besides just more protein? Protein has the added benefit of making you feel fuller longer.

Protein Powder

Not just for body builders any more, these products are good for anyone who wants to add a little extra boost of protein to their diet. Again, as mentioned above, protein makes you feel fuller longer, along with the other obvious benefits.

Nuts

Throw chopped peanuts, walnuts, or almonds in the blender and your smoothie will be thick, nutritious, delicious, and filling. The few extra calories this adds to a smoothie is offset by the added protein, fiber, and healthy fat, which essentially helps keep hunger away longer. If you want something smoother, add natural peanut butter instead. (Stay away from highly processed peanut butter spreads - like Jif and Skippy - these are mostly sugar and will do no favors for your health.)

Cottage Cheese

Cottage cheese. (Photo credit: Wikipedia)

Although cottage cheese is not often mentioned in recipes, it blends up just fine. You'll have a thicker smoothie, which will naturally help you feel full. This is another protein boost, of course, which also helps you feel full. You can mix yogurt or milk in to smooth out the consistency if you like without losing any of the benefits of this filling ingredient.

Avocado

Another nutrient we need, not only for our health but to feel full and satisfied, is healthy fat. Avocados are a great source for healthy fat, along with many other nutrients. Blending even a part of an avocado into your smoothie will help satisfy that hunger, even if you hardly taste the avocado at all. The texture will be thicker and you'll have that wonderful full feeling for a good, long time, plus fewer cravings.

Skip the Juice

If a smoothie recipe calls for juice, replace the juice with whole fruit. Then add enough  yogurt or milk to get the consistency you want. This will result in a thicker smoothie and more nutrients, which will always keep you feeling fuller longer.

These are just a few ways to create more satisfying smoothies. By no means is this an exhaustive list of things you can do. It’s just a basic list of tricks to help get you thinking about ways you can make a power-packed glassful of goodness for breakfast that will tide you over longer than a few hours.

Be sure to check back later this week for some tasty and satisfying smoothie recipes you can try!

Recipe: Ruby Red And Emerald Green Super Salad

This week we're celebrating citrus. Citrus fruits are the perfect simple way to bring a tangy freshness to favorite summer dishes. Whether you are using the juice of a lemon to bring acidity to a fresh salad dressing, or the zest of an orange to brighten up a quick summer stir fry, you're sure to find lots of great ways to use citrus in your cooking this summer. We'll start off with a salad today.

Sweet, tangy, and delicious, this super-food-filled salad combines elements of summer and fall into a fresh, unforgettable bowl of healthy goodness:

Ruby Red And Emerald Green Super Salad
(Serves 4.)

Ingredients:

(Photo credit: Wikipedia)

2  large Ruby Red or other pink grapefruits, peeled, segmented, each cut in half
2  ripe avocados, peeled, pitted, then cut into bite size pieces
1/2 sweet red bell peeper, diced
4  green onions, chopped
1  Tbsp local honey
2  tsp soy sauce
2  tsp extra-virgin olive oil
1/4 cup pistachios
1/4 cup dried cranberries
salt and pepper to taste
mixed lettuce for serving

Instructions:

1. Put the grapefruit segments, avocado pieces, bell pepper, and onions in a large glass bowl.
2. In a separate bowl, whisk together the honey, soy sauce, and olive oil until frothy, then immediately pour into bowl and toss together.
3. Add the pistachios and dried cranberries and toss lightly. Season to taste.
4. Put mixed lettuce on 4 salad plates, then spoon grapefruit mixture over and service immediately.

Recipe: Purple Cabbage Avocado And Apple Salad

This makes a perfect healthy winter salad, with fresh, crunchy cabbage and apples, and creamy, healthy avocado accented with lemon juice and mustard for a tangy kick. To vary the color and flavor, try green cabbage instead of red, or mix the two for a lovely multi-colored dish.

Be sure to read the ingredients on the mustard you choose.  There are many variations so you need to check that the one you use fits your diet - avoid those with added sugar if possible. This is a very diet-friendly recipe for most diets.  However, if you are not eating fruit right now, you can eliminate the apple. If you do, try to substitute something else for crunch.  Nuts may be a good choice, again, depending on your diet.

Purple Cabbage Avocado And Apple Salad

Ingredients:

Purple cabbage. (Photo credit: Jamie Anderson)

8 cups very finely shredded purple cabbage
1 ripe avocado, peeled, pitted, and cut into thin wedges
1 Granny Smith apple (or other tart green apple)
1 lemon, juiced
2 Tbsp olive oil
2 tsp fresh lemon juice
1/2 tsp coarse ground mustard
1/4 tsp kosher salt
1/8 tsp black pepper

Directions:

• Put cabbage, avocado, and apple in large bowl and drizzle with the juice from one lemon.
• In a separate small bowl, put the remaining ingredients and whisk together briskly until frothy.
• Spoon salad onto cold salad plates and drizzle mustard dressing over as desired.
• Serve immediately.  (The lemon juice will help keep the avocados and apples from browning.)

Recipe: Grilled Chicken Salsa Verde Burritos

From Asian to Mexican, grilling can bring many exotic flavors right to your own backyard. Today's recipe features spicy salsa verde and creamy avocado for a tasty and easy meal great for a quick lunch or dinner in a shady spot on a hot summer day!

Grilled Chicken Salsa Verde Burritos (Serves 4.)

Flour Tex-Mex tortillas (Photo credit: Wikipedia)

Ingredients:

4 chicken breasts, skin and bones removed
olive oil for grilling
salt and pepper
1 cup salsa verde
8 small tortillas (corn or flour)
1 avocado, sliced thin
2 cups shredded Pepper Jack cheese

Directions:

• Set your grill up for medium-high heat.
• Rub the chicken with a little olive oil and season with salt and pepper. Place chicken on grill, close cover, and cook for 5 minutes, flip and cook for 5 more minutes.
• Remove from grill and let rest on a cutting board for 3 minutes; then slice chicken into thin strips and place in large bowl.
• Add salsa verde to bowl with chicken and stir gently to combine; set aside
• Place tortillas on the grill just until grill marks appear, flip and do the same to the other side. Remove to working surface.
• Lay out tortillas and divide the chicken slices, avocado, and cheese evenly between all the tortillas and roll up into a burrito.
• Makes 8 small burritos.

Recipe - Balsamic Avocado Dressed Rotini Salad

This delicious pasta salad recipe combines the creamy rich taste of avocados with sweet balsamic vinegar and fresh tomatoes and herbs for a summery side dish that will have your picnickers coming back for more! Great for potlucks, barbecues, or picnics at the beach. Add grilled chicken for a light supper or main dish lunch.

Balsamic Avocado Dressed Rotini Salad
(Serves 4.)

Ingredients:

1 box (16 oz) rotini pasta
1 Tbsp olive oil
2 avocados, ripe
1 Tbsp balsamic vinegar
1 Tbsp mixed dried herbs (oregano, basil, thyme, any combination)
12 grape tomatoes, cut in half
salt and pepper to taste
more balsamic vinegar to taste (optional)
fresh grated Parmesan cheese (optional)

Instructions:

1. Cook the pasta in a big pot of boiling, salted water until just al dente; drain well through a colander, put back in pan, add olive oil and stir to coat, cover to keep warm.
2. In a large serving bowl, put the flesh from 1 avocado, add the balsamic vinegar, and mash well until creamy and smooth.
3. Add the warm cooked pasta to the bowl with creamy avocado-balsamic mixture and toss until pasta is coated. Add the herbs to the pasta bowl and stir.
4. Cut the other avocado into bite size pieces and add to bowl.
5. Add the grape tomato halves to the bowl. Toss gently together, then taste and add salt and pepper if desired.
6. You may wish to drizzle in more balsamic vinegar, then toss, and taste again and adjust seasonings.
7. Serve immediately or you may chill this and eat later. If you chill it in the refrigerator, remove and let sit out for 10 to 15 minutes before serving. Avocados taste best at room temperature or just a touch cooler.

Recipe: Linguine With Fresh Tomatoes And Avocado Cream Sauce

This delicious dish combines fresh flavors of tomato and lemon with the creamy indulgence of heart-healthy avocados for a taste treat that will fill you up and leave you satisfied, without having to over-eat.

Linguine With Fresh Tomatoes And Avocado Cream Sauce
(Serves 3-4.)

 (Photo credit: Wikipedia)

Instructions:
1 (8 oz) pkg uncooked pasta
1 Tbsp olive oil
2 avocados (must be very ripe)
1 lemon, zested and juiced
2 garlic cloves, minced
1/4 cup reserved pasta cooking water
salt and pepper to taste
1 cup cherry or grape tomatoes, halved

Directions:

• Fill a large pot with salted water, bring to a boil, add pasta and cook until just al dente. Ladle out at least 1 cup of cooking water into a saucepan and keep warm, then drain the pasta through a colander, return pasta to pot, pour in olive oil, toss to coat, and cover to keep warm; set aside.
• Clean and pit the avocados, scooping the flesh into a food processor.
• Add the lemon zest, lemon peel, garlic, and 1/4 cup of the reserved pasta cooking water to the food processor. 
• Process until smooth, then taste, add salt and pepper if needed, and pulse until blended well.Add more reserved pasta cooking water if the consistency is too thick, blending until smooth. You want a thick sauce consistency, not watery.
• Uncover the pot with the pasta in it, add the cut up tomatoes and the avocado sauce, toss to combine, taste and add more salt and pepper if needed.  You may also like a sprinkle of red pepper flakes or cayenne pepper for a bit of heat.
• Serve warm in pasta bowls or plates.

Recipe: Company-Ready Deviled Eggs

Nothing disappears faster at a potluck than the good old classic - the deviled egg. Perfect for office parties, or holiday gatherings, deviled eggs are fairly cheap and easy to prepare, and you know there won't be many leftovers! This recipe puts a gourmet twist on the old standby, with avocados and capers accented with cumin and lime juice, and is sure to get lots of compliments from your co-workers.

Company-Ready Deviled Eggs
(Makes 24.)

(Photo credit: Wikipedia)

Ingredients:

12 large eggs, hard cooked
1 ripe avocado, peeled and diced
1 lime, zested and juiced
1/4 cup mayonnaise
1 Tbsp Dijon mustard
1 Tbsp ground cumin
1 tsp ground cayenne
1 Tbsp capers, finely chopped
1/2 tsp salt
finely chopped flat leaf parsley and paprika for garnish

Directions:

1. Peel the eggs, then cut in half lengthwise. Remove the yolks to a bowl and set the whites on a nice platter or plate.
2. Add diced avocado, lime zest, and lime juice to the yolks and smash together with a fork or a pastry cutter.
3. When mixture is smooth (you really don't want this to be chunky) add the mayo, mustard, cumin, cayenne, and capers, and mix together until smooth again. Spoon this mixture into the egg white halves on the platter. 
4. Sprinkle the chopped parsley and paprika over each one for garnish and color.

Recipe: California Style Gazpacho

The quintessential summer soup, gazpacho has gained popularity in many gourmet restaurants across the country. But you don't have to fork up the big bucks to enjoy this cool summer treat. Check out the recipe below and learn how to make your own fresh, flavorful, and veggie-packed gazpacho right at home from fresh healthy ingredients from your own garden - or a local farm stand.

California Style Gazpacho

Ingredients:

Gazpacho. (Photo credit: Wikipedia)

4 cups tomato juice, chilled
1/2 of a whole chipotle pepper in adobo sauce, including 1/2 tsp of the sauce
2 cups fresh, ripe, diced tomatoes
1 medium green bell pepper, diced fine
1 small sweet onion, diced fine
2 small cucumbers, scrubbed and diced fine
2 green onions, chopped fine
2 Tbsp Worcestershire sauce
1 1/2 tsp salt
1 tsp garlic flakes, chopped
3 Tbsp olive oil
1 tsp hot sauce (more or less to taste)
4 to 6 ripe avocados
1 Tbsp fresh cilantro, chopped
Sour cream or Greek yogurt to garnish

Directions:

1. Put the tomato juice, chipotle pepper, and adobo sauce in your food processor and process on puree until smooth.
2. Add diced tomato and pulse until chopped slightly and combined well; pour into a large bowl.
3. Add to the bowl the remaining ingredients - except avocado and cilantro - cover with a glass plate or plastic wrap and refrigerate for at least 1 hour.
4. When ready to serve, peel the avocado and dice small.
5. Stir the avocado pieces and cilantro into the cold soup and serve immediately.
6. Garnish with a dollop of sour cream or Greek yogurt if desired.

Recipe: Healthy Guacamole Dip

These days few people don't know about the powerful health benefits of avocados - a superfood in their own right. And although there are many ways to enjoy avocados (when I lived in Texas and could get them cheap and fresh all the time, a sliced avocado with a squeeze of lemon or lime juice, fresh ground pepper, and sea salt was a favorite snack), the classic avocado treat is guacamole. It's easy to make your own, and there are tons of fun variations, but for an extra boost of healthy veggies, try this one at your next potluck or picnic. Yum!

A bowl of guacamole beside a tomato and a cut avocado. (Photo credit: Wikipedia)

Delightful Guacamole Dip

Ingredients:

4 to 5 ripe avocados
2 Tbsp fresh lime juice
1 cup finely diced red bell pepper
1 cup finely chopped plum tomatoes
1/2 cup finely chopped green onion
1 garlic clove, grated
2 tsp fresh thyme leaves, chopped
1 tsp salt
1/2 tsp ground black pepper
1/4 tsp cayenne pepper
Sprinkle of red pepper flakes (optional)

Directions: 

• Peel avocados and scoop out into a bowl; add the lime juice and mash avocados coarsly with a fork
• Add the remaining ingredients and stir together until combined well.
• Serve immediately as a vegetable dip, cracker or tortilla dip, or with jumbo shrimp.
• Store any remaining guacamole in a sealed container in the refrigerator.

TIP: To keep the surface of the guacamole from turning brown, save the pits from the avocados, and stick them into the guacamole before covering tightly. Remove pits before serving. (It really works!)