While we adore smoothies as much as the next dietitian, they arent always as filling as other breakfast options. Thats where the smoothie play comes in. With less liquid as well as more toppings, the smoothie play has the added benefit of being chewed rather than being swallowed. The nipping process, also well known as mastication, is extremely important for your health as well as how mindfully we eat food. The longer we chew, the longer it takes to finish the meal, which can help we eat less overall. Since it takes roughly 15 to twenty mins for your brain as well as stomach to recognize fullness, slower eaters devour 10 to twenty percent fewer calories compared with those who pour out through the meal. Chewing is not only beneficial to digestion, though it also helps increase satisfaction in the meal. When we take the time to scrupulously chew, we are means to slow down, savor each punch as well as entirely enjoy all the flavors your food has to offer.
This peanut butter version has been my go-to for some time now. Im the fool for anything peanut butter, as well as this creamy play is no exception. The pretence to creation the smoothie into the play is consistent until its really thick. The texture should be closer to soft serve than to the traditional smoothie. For this bowl, we used Greek yogurt, frozen bananas as well as ice to create the satisfying play that will leave we full for hours. While the toppings are up to you, we prefer the mix of nuts as well as seeds for the crunchy texture. If youre in the stay that thinks peanut butter tastes better with the small chocolate, add in the tablespoon or two of cocoa powder as well as top the play off with the generous handful of cacao nibs.
Peanut Butter Smoothie Bowl
Makes 2 vast bowls
2 frozen bananas, chopped into chunks
1/2 crater 0% plain Greek yogurt
1 crater unsweetened almond milk
1 crater ice
1/4 crater creamy peanut butter
1 tablespoon chia seeds
1 teaspoon vanilla extract
Pinch salt (if peanut butter is unsalted)
- Sliced bananas
- Hemp seeds
- Chia seeds
- Peanut butter drizzle
- Chopped almonds
- Cacao nibs
Place all mixture in the blender as well as puree until creamy as well as smooth. Depending on the energy of your blender, this may take up to 2 to 3 minutes.
Pour into individual bowls as well as top with garnishes of choice.
Per serving: Calories 366; Fat twenty g; Cholesterol 0 g; Sodium 254 mg; Potassium 756 mg; Carbohydrate 39 g; Fiber 7 g; Sugars twenty g; Protein 15 g
Alex Caspero MA, RD, RYT is the Registered Dietitian Nutritionist as well as Yoga Teacher. She is the owner of Delish Knowledge (delishknowledge.com), the resource for healthy, whole-food vegetarian recipes. In her private coaching practice, she helps individuals find their Happy Weight.