myFM: Filling Smoothies

by Lianne Phillipson September 29, 2021

myFM: Filling Smoothies

This week's myFM topic came from listener Paula.

Paula: I've been trying to work 1 smoothie into my day, usually in place of lunch. I used to have a sandwich and some snacks for lunch every day but I'm trying to reduce my bread intake and have heard people having weight loss success with smoothies. I just don't find them filling me up!! 

What are some suggestions for some things to whip into my smoothies that don't change the taste, but will fill me up and leave me less "snacky" as the afternoon goes on. Thanks!!  

Hi Paula, thanks for your question - it’s a great one that many can relate to. 

Eating less bread often leaves your head clearer in the afternoon and less bloated later in the day, so you’re onto something there. 

A few things to add:

  • Fibre, protein and fat will keep you from feeling the hunger as fast, so don’t overdo the fruit in your smoothie. 
  • Add some berries;raspberries win the fiber race at 8 grams per cup and exotic fruits are also good sources of fiber: A mango has 5 grams, so use those fruits. 
  • Add in almond or peanut butter for both protein and fat, a whey protein powder, or greek yogurt. 
  • Then add in seeds - chia, hemp for more fibre, nutrients and good fats. I add in hemp oil too, so that it helps my skin and offers the antiinflammatory properties.
  • I do sometimes add in my Take This by Lianne Kid Boost, my superfood powder, but only to the glass, not to the blender. 
  • Avocado is a great filler-uper so have a go with that too. It might turn more smoothie bowl like needing a spoon, but you can certainly pack a bunch of super nutritious ingredients in there. 

Also, know that having an apple and a few almonds or a piece of cheese in the afternoon is a good thing! 

Check out this recipe from my book Sprout Right Family Food and see how that goes for you. 

Super-Powered Smoothie

This smoothie is packed with nutrients for every member of the family. If you’re pregnant or breastfeeding, add fish oil to get beneficial omega-3 fats and DHA to you and your baby. Switch up the fruits to include mango, peach, melon, or other berries for different nutrient profiles. The banana masks most flavours, so this is a great place to hide some not-so-favourite foods or tastes.

 Makes about 1½ cups (375 mL)


  • 1 cup (250 mL) milk of choice (unsweetened almond or coconut)
  • 1 ripe banana
  • ½ cup (125 mL) frozen wild blueberries
  • ½ pear, core removed, or ½ cup (125 mL) mango
  • Handful of sunflower sprouts or baby spinach
  • 1 tablespoon (15 mL) flax or hemp oil
  • 2 tablespoons (30 mL) whey, bone broth, hemp, or rice protein
  • 1 tablespoon (15 mL) almond butter, peanut butter, or sunflower seed butter
  • 1 tablespoon (15 mL) black strap molasses (optional)

  1. Blend all ingredients in a high-speed blender until smooth. Serve immediately.


This smoothie is high in fibre, antioxidants, omega-3 fats, and protein to keep blood sugar stable.

Listen to the segment


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