Add These 5 Superfoods to Your Smoothie to Boost Nutrients and Stay Full

On busy mornings, it’s not uncommon to skimp on the fruit and veggies and reach for simple carbs for breakfast -- which may be vegan but they are not necessarily healthy. (Hello, bagel we are looking at you.) That’s exactly why adding so-called “superfoods” can be a fix: They get their super status by packing in more nutrients per ounce than regular foods.

When you reach for the blender to make your next smoothie, add these nutrients to kick up your energy, speed metabolism and feel fuller from the fiber and density they provide. Who—aside from Popeye—has ever had time or inclination to throwback multiple handfuls of raw spinach every day? If you’re still working on upping your intake of leafy greens, the easiest way to add more into your diet is by sneaking them in your smoothies.

“Adding these five superfoods to your smoothies is a simple way to boost your intake of nutrient-dense foods when following a vegan diet,” says Karla Moreno-Bryce, RD, owner of Nutritious Vida. “It saves time and effort in having to meal plan a well-balanced meal.”

The best nutrients come from the most fibrous of greens -- kale and spinach, with their vitamin-loaded package of Vitamins A, K, C, and B6, along with Calcium, Copper, and Potassium. There is a myth that blending these greens will destroy their fiber quotient. In fact, it does not. Blending does break down the fibers, but you still get the same amount, and keep all the nutrients intact, but blended in a smoothie your body can absorb these nutrients much quicker.

Chia seeds aren’t just for pudding. When you toss the tiny-yet-mighty energy boosters into your smoothie, you’ll up the amount of crucial nutrients you’re getting every day—and you won’t even be able to tell they’re there. “Chia seeds provide calcium, protein, and omega-3s, which are key nutrients when following a vegan diet,” Moreno-Bryce says. Their high fiber content (two tablespoons have nearly 10 grams of fiber) will also help keep you full, which is why they're a great choice in the morning.

It only takes a small amount of hemp seeds to raise the nutrition of your smoothie. No, seriously—we’re talking a tablespoon. “Hemp seeds are a great option to incorporate in smoothies, as they provide protein, iron, omega-3s, and manganese,” she explains. “A little can go a long way, as it can sometimes overpower the overall taste of your smoothie.”

When it comes to protecting your cells from damage-causing free radicals and fighting off disease, it’s hard to find a fruit that’s more powerful than blueberries.

“Blueberries are a powerhouse in providing antioxidants,” Moreno-Bryce says. “I recommend choosing wild blueberries when possible, as these contain more antioxidants per serving than cultivated blueberries. Both frozen and fresh work well in smoothies.”

Okay, okay—adding quinoa to a smoothie sounds kind of odd. But hear me out: It’s basically the secret weapon you’ve been missing out on when it comes to creating a morning beverage that fuels and satisfies.

“Many don’t consider quinoa as a smoothie-friendly ingredient, but it can be,” Bryce-Moreno says. “Use leftover quinoa from a previous meal to boost plant protein, fiber, folate, and iron to your morning or post-workout smoothie.” This will ensure you're full and satisfied all throughout the morning up until lunch, keeping any snack cravings at bay.

The base of Vega is pea protein, brown rice protein, and sacha inchi (a seed eaten like a nut) protein. One serving of Vega has only 80 calories and 15g of protein. Vega's protein powder is a great choice for anyone who struggles to get enough greens in their diet. The proteins are combined with alfalfa powder, spinach powder, broccoli powder, and organic kale powder giving you 2 servings of veggies in one scoop. The taste of this protein was described as "artificial" whereas others thought it tasted like birthday cake. We recommend adding this into a smoothie, but luckily all you have to add is fruit since Vega has the greens covered. This low-cal powder won't break the bank at $1.20 a scoop.

Tom Brady's TB12 pea protein powder consists of simple ingredients with no additives. For anyone who is allergic to soy or nuts, TB12's pea protein-based powder is a great option. It's hard to say no to this powder with 24 grams of protein. Don't hide this powder in a smoothie, mix it with water and you will immediately see a thick consistency resembling a vanilla milkshake. Not only does it look like a milkshake, but it tastes like it too. TB12 recommends drinking this powder up to 20 minutes after a workout for the best recovery. You have to order this powder on the TB12 website since it isn't available in stores or on Amazon. Less than $2 per serving!

PlantFusion is a blend of peas, artichokes, algae, and superfoods. The deep yellow-gold coloring of PlantFusion's protein powder set this brand apart from the rest. Some testers found the flavor wasn't overwhelming, making it a great addition to a smoothie, whereas others felt the powder was sweet. For those of you who aren't a fan of Stevia, buy the natural, no-stevia blend. This protein powder is low in fat, and carbs, making it a great choice for anyone wanting to lose weight while still getting enough protein (21g a serving). PlantFusion's powder has a sweetness not everyone enjoyed since Stevia is an ingredient. $1.20 a scoop, makes this a deal!

Vivo Perform is the most superfood-packed protein powder of this bunch. Athletes will appreciate this protein powder made of pea protein, hemp protein, plant-based BCAA (branched-chain amino acids), reishi mushrooms, acai berries, lucuma fruit powder, maca powder, and turmeric extract. Vivo Perform is $59 on Amazon so go straight to their website for a cheaper price at $51 for the pouch pictured below. With 25g of protein and complete amino acid profile helps athletes to build, perform, recover, and absorb. If you want a quick protein drink after a workout, use a shaker bottle when mixing or this powder will stick to the sides of the cup. In the mood for a protein-filled breakfast? Add to your oatmeal or smoothie bowl with this recipe.

Elevate is a pea and hemp protein-based powder that also is made with sweet potato powder. For anyone looking to convert from whey protein powders, Elevate is the plant-based protein for you. This powder is meant to be used in beverages such as smoothies. The thin consistency doesn't mix well with water and becomes chalky. If you aren't in the mood for a protein smoothie, add a scoop to your pancake batter. For a complete recipe check out Elevate's Chocolate Chip Banana Protein Pancakes. This powder is another affordable choice at $1.60 a scoop.

Momentous protein powder is a combination of pea and rice protein concentrate. Testers liked the initial scent of mint and thought it was refreshing. This powder is perfect for anyone who likes sweeter drinks. Momentous powders are NSF International Certified for Sport, which means the product label is 100% accurate and there are no banned substances present in this powder. This is one of the pricier protein powders at $60 a tub but is worth it for athletes looking for a clean and effective post-workout powder. We recommend either mixing with water or adding to a smoothie for a more nutrient-dense drink. The priciest powder of the bunch at $3 per serving.

Garden of Life is made of pea, buckwheat, amaranth sprout, and brown rice. We didn't love the green color of the powder or the way it smelled but once we mixed it with water, it tasted surprisingly good. Garden of Life is the easiest to mix with water, plan-based milk or in a smoothie. The vanilla flavor isn't overpowering so you can add this to any combination of smoothies and not be overwhelmed by the taste of vanilla. And it's only $1.20 per scoop!

Tone It Up protein powder is a blend of sunflower seeds and pea protein. The minute we opened the container, everyone loved the smell of this powder. Tone It Up is known to be a great addition to baked goods. The next time you make your protein muffins, add Tone It Up to the mix. We don't suggest adding this powder with just water but instead a smoothie with fruits and veggies.

The name of this powder says it all. Nuzest is the cleanest protein powder since it is made out of only 3 simple ingredients: Pea protein isolate, natural vanilla flavor, and thaumatin (a low-calorie sweetener). For $45, you are supposed to get 20 servings out of one container, but at a glance that didn't seem accurate. This high protein, low carb powder is perfect to blend with plant-based milk and ice. The consistency is smooth and adds thickness to any protein shake.