Berry Filling and Energizing Smoothie

Berry Filling and Energizing Smoothie | Food & Nutrition | Student Scoop
Photo: Ruth Jimenez

This smoothie recipe is so BERRY filling and delicious! How do I make a smoothie that will keep me full and energized for hours? I make sure to include plenty of:

✅ Carbohydrates
✅ Fiber
✅ Protein
✅ Fat

When you are looking to make a satiating meal, you need to account for all three macronutrients and include plenty of fiber. Fruit provides carbs and fiber. Greek yogurt provides protein. The peanut butter provides fat and a tad more protein. The oats provide complex whole-grain carbs and more fiber. The hemp hearts are an all-around superstar because they contain a bit of everything: fiber, protein and healthy fats. The matcha in the smoothie is optional and will give you a gentle energy boost. Don’t add if you have a sensitivity to caffeine.

This smoothie is satisfying enough to be a meal on its own. It can also be used as a post-workout snack. The following ingredients list is a suggestion and makes one large smoothie. Like always, I encourage you to play around with each ingredient and you’ll find a combination that works best for you and your needs.

Berry Filling and Energizing Smoothie

Ingredients

  • ½ cup rolled oats
  • ½ cup plain Greek yogurt
  • 1 cup frozen blueberries
  • ½ frozen banana
  • ¼ cup water
  • 1 tablespoon peanut butter
  • 1 tablespoon hemp hearts
  • ½ teaspoon ceremonial grade matcha
  • Sprinkle of cinnamon

Directions

  1. Add all ingredients to blender and blend until smooth.
  2. Add to a glass and top with additional hemp hearts if desired. Enjoy!

Notes:
I like to use a frozen mixed berry blend in place of just blueberries. I also sometimes throw in a handful of spinach or a carrot to get some veggies in. Lastly, if this smoothie is not filling enough for you, try adding one more tablespoon of peanut butter and/or more yogurt. Happy smoothie drinking!

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Ruth Jimenez
Ruth is currently in her senior year with the University of Alabama By Distance DPD. She aspires to become a registered dietitian. Her hobbies include walking her rescue dog, writing and creating recipes. Originally from California, Ruth lives in Texas with her partner who is stationed at Fort Hood.