I’m always on the hunt for a delicious, filling drink, and this Hunger-Curbing Antioxidant Meal Smoothie delivers! This drink is sweet and convenient to drink on the go. It’s also balanced and filling enough to replace a full meal when necessary. You won’t be disappointed.

What is a meal smoothie?

A meal smoothie provides the calories and nutrients equivalent to foods eaten for breakfast, lunch or dinner. A balanced meal provides a good source of protein and provides calories that would replace a decent meal. Calorie needs vary per person, but in general, 350 to 400 calories is enough to replace a meal for most.

One more requirement:

A smoothie needs to be equally as filling and provide lasting fullness until the next meal. This is where a lot of smoothie recipes fall short. I’ve found an ideal combination of calories, protein and fiber that are filling like a traditional meal. This smoothie, and all on my site, adhere to this winning combination.

What’s so great about this Hunger-Curbing Antioxidant Meal Smoothie?

An antioxidant is any substance that prevents or stops oxidation. Remember from high school chemistry that oxidation is what happens when oxygen exposure changes the chemical makeup of a compound. Iron turns to rust as a result of oxidation.

Oxidation can actually damage cell DNA, causing cell die-off, promoting aging and even leading to mutations that cause cancer. Oxidation is a normal process, but exposure to toxins and pollutants from the environment speed up oxidation.

Antioxidants come in many forms, including Vitamins C and E, but most come from plant compounds called phytochemicals. These are compounds meant to protect the plant from, well…us. Those same compounds serve many purposes, including neutralizing free radicals from oxidizing our cells. Pretty cool!

This smoothie is full of potent antioxidants:

Pomegranate juice

I used POM Wonderful 100% pomegranate juice in this Hunger-Curbing Antioxidant Meal Smoothie, but any of their antioxidant blends would work well here. Pomegranate is packed with polyphenols with antioxidant and anti-inflammatory properties. These can help neutralize free radicals that can damage cells. Pomegranate juice is also a good source of Vitamin E, Vitamin K and Magnesium.

According to the NIH, pomegranate is listed as one of the natural remedies that may help treat or prevent prostate cancer. Pomegranate may also help in treatment of Alzheimer’s by restoring activity of key enzymes in the brain. A study found that drinking 8 ounces of pomegranate juice per day improved scores on memory tests and showed a higher level of brain activity.

Should I drink pomegranate juice every day?

You could! While studies are limited, drinking this ‘elixir of the gods’ may help reduce systolic blood pressure. Since there are so many different kinds of antioxidants and so little time to study them all, it’s unknown what specific dose of pomegranate juice would benefit most. Consuming a wide variety of antioxidant-rich foods each day including pomegranate juice would likely be beneficial.

Can people with diabetes drink pomegranate juice?

Like all fruit juices, pomegranate juice provides natural sugars. It is important to balance out sugars with protein, fiber and fat to provide a steadier rise in blood sugar. This smoothie does just that but be sure to monitor how this smoothie affects your blood sugar. One serving of this Hunger-Curbing Antioxidant Meal Smoothie provides 3-4 carbohydrate servings. This may be more than what you budget for meals now, and adjustments may be necessary.

To reduce sugar, swap some or all of the pomegranate juice for water or unsweetened almond milk, although you will lose some of the antioxidant perks!

Not sure how to go about managing your blood sugar? Set up a 1:1 consultation with me to learn the basics of blood sugar control. It’s easier than you might think!

Cherry berry blend

I love the flavor combination of cherries, blueberries, strawberries in this Cherry Berry Blend I found at Aldi. Blueberries are full of anthocyanins, a potent antioxidant. Studies show that eating 1 cup of blueberries each day can help raise good HDL cholesterol and lower triglycerides. It can also improve blood sugar control and memory.

Strawberries and cherries have vitamin C to help support a healthy immune system. All of these fruits contain potassium, which helps muscles contract and maintains proper hydration and fluid balance within cells.

Should I get fresh or frozen fruit?

It depends. Fresh, in-season fruit cannot be matched for taste and texture. A fresh strawberry straight off the vine is something I look forward to all winter long. For the off-season, fruit is flash-frozen to maintain quality taste and nutrient content. I love to stock up on a variety of fruit flavors, which has a much longer life in the freezer. Most grocery stores carry unsweetened frozen fruit but watch for added sugar when purchasing frozen ‘smoothie blends’.

Fruit smoothies are a great way to satisfy that sweet tooth without excess sugar. Try my Creamy Dreamy Chocolate Avocado Mousse to get your chocolate fix!

What is silken tofu?

Tofu is a mix of soybeans and water. It is popular with plant-based and vegan eaters because it provides a good source of protein. It is a complete source of protein providing all of the essential amino acids the body needs to function properly.

Silken tofu is exceptional for smoothies because of its jello-like consistency. It blends well with other ingredients and provides a rich, creamy texture. This Hunger-Curbing Antioxidant Meal Smoothie uses about 2 servings of silken tofu for a modest protein addition.

Is soy bad for me?

In the past, you may have heard that eating soy contributes to an increased risk of cancer, especially breast and endometrial cancer in women. Phytoestrogens found in soy have the potential to mimic and raise systemic estrogen. Studies of Asian women with diets high in soy actually showed a lower risk of these cancers, but it’s unclear if soy is the only factor. While some interesting studies show possible cancer links, others show protective benefits of these compounds.

Why should I include soy in my diet?

Soy protein provides a lower fat protein source that may help you better manage cholesterol levels on a heart healthy diet. The FDA recently verified that eating about 25 grams of soy protein per day can reduce the risk of heart disease when included as part of a heart healthy diet. Those same isoflavones marked for death due to their estrogen mimicking may actually help reduce blood pressure too! It’s always important to look at both sides of the coin.

For vegetarians with diabetes, soy offers a good source of protein with very minimal carbohydrates. Adding tofu, tempeh and edamame can be a great way to manage blood sugar while supporting muscle mass and growth. Replace some plant-based proteins like beans with soy to lower daily carbohydrate totals when needed.

Jackie’s Tips for a Successful Smoothie

• Use a quality blender: for a while I used my food processor to make smoothies. They would often come out a little chunky instead of smooth. Plus, the force of breaking up frozen fruit and ice would cause smoothie juices to leak out of the top.
• Make in bulk: save time by doubling or tripling this recipe and store smoothie servings in sealed containers in the refrigerator. I do suggest leaving out the ground flaxseed however, because it gels and creates a pudding consistency when it sits. You may add this in and shake before drinking to conserve your Omega 3’s!
• Substitute fruit: Swap frozen fruit for fresh or choose different smoothie variety blends to change up flavors and the nutrients you’re getting day to day.

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