Artichokes Are Full Of Fiber And Low In Calories
Were sorry to report that you probably wont get lots of fiber from artichoke dip. But you can if you eat the actual vegetable. Half an artichoke clocks in at 3 g of fiber, according to the USDA, which is 11 percent of the DV. Youll also get only 30 calories if you eat that amount.
If youve never cooked an artichoke, worry not you can still enjoy this veggie and reap the fiber rewards. They can be a little tricky since most people are not comfortable cooking fresh ones, but canned artichoke hearts are easy to cook with and can be used in salads and pasta dishes or made into dips, says McMordie.
And if you are up for the challenge, try steaming an artichoke with a little olive oil, garlic, and rosemary or stuffing them with feta and sundried tomatoes before roasting in the oven.
A bonus perk of artichokes? They are considered a high-potassium vegetable, according to the Academy of Nutrition and Dietetics. When a food is high in a nutrient, it provides at least 20 percent of the DV, per the Academy.
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Protein + Fiber: A Smoothie Cube Dream Team
Protein and fiber go hand in hand for keeping the body satiated, which is why I included a balance of both in my frozen smoothie cubes. Both help stabilize blood sugar and burn more slowly than quick, or simple carbs like white flour and sugar.
A balanced meal will include protein, complex carbohydrates, and fats. Within those parameters, all kinds of food can fulfill the requirements, and sometimes more than one. Yet Americans aren’t getting the recommended daily intake of fiber, and that’s a problem!
Protein consumed without fiber, leads to a backup, if you know what I mean. Straight-up protein can be hard on the digestive tract as well as cause things to slow waaaaaay down. It’s a good thing plants typically contain both protein and fiber.
Conversely, if you consume too much fiber at once, it can cause things to speed up. Balance is the goal and that’s where these fiber blender bombs come in handy.
A Salad With Chicken And Chickpeas Is Full Of Fiber And Lean Protein
Taub-Dix also loves a lunch salad, with a combo of veggies, mixed greens, grilled chicken, and chickpeas/garbanzo beans. You’ll get a double dose of protein from the chicken and legumes, and the greens and beans are a rich source of fiber to slow the conversion of carbs into glucose and avoid a blood sugar spike.
Be mindful that some salad dressings can be high in added sugar, and consider mixing your own simple dressing with balsamic vinegar and olive oil for healthy fats.
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Can You Add Psyllium Husk To Smoothies
If you love the combo of chocolate and peanut butter, youre going to love this healthy chocolate peanut butter smoothie!
Its not overly sweet, fills you up, and gives you extra energy for the day. Drinking it over time can also help flatten your belly because of the secret ingredient.
Substitutes For Thickness & Creaminess In Smoothie Recipes Without Banana
A frozen banana can create the perfect thick, creamy texture in a smoothie, but its not your only option. Besides ice , all kinds of frozen fruit can help to boost your smoothies creaminess.
Or, packcreaminess into a smoothie without banana by using yogurt, nut butter, coconutcream, tofuor any thick, luscious addition you enjoy! Surprisingly, grains canalso pump up a smoothies creaminess.
- Ice Cubes & Frozen Fruitsweet frozen fruits can be a great sweetness AND creaminess substitutefor smoothie recipes without banana!
- Dried Fruitprunes, dates, apricots
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Howto Add Fiber To Smoothie Recipes Naturally
Theres no secret to making your own high fiber smoothie recipes, and no powders or supplements are needed. Really, the best sources of fiber are good old fruits and veggies! Some contain more than others, but all produce will offer some of the gut-loving fiber that we all need.
Youve probably heard that fiber is important, or that we all need to eat more fiberbut why? What is fiber and how is it important to our health?
What Vegetable Is Highest In Fiber
Usually, the darker the vegetable, the higher in fiber content. So, carrots, beets, and broccoli are all high in fiber. And, collard greens, Swiss chard, and artichokes are also very high in fiber.
You can always modify this high fiber smoothie with a few extra servings of vegetables if you want to. Id probably start with shredded carrots. Here are some more high fiber foods you can eat. You may want to try my high fiber overnight oatmeal recipe.
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Orange Strawberry Squash Smoothie
This two-serving sipper is a delicious way to help you reach your daily fruit and veggie requirements. Like many smoothies, you could blend it into a drink or a smoothie bowl. If you want to make more of a meal out of it, add protein-rich enhancers, like protein powder or Greek yogurt.
This smoothie bowl packs 27 g of protein to power you through a long morning. Plus, wild blueberries are packed with antioxidants and fiber.
If a non-dairy smoothie is more your style, this one, with plant-based protein powder, makes a delicious and filling meal.
Cottage cheese provides the protein in this layered drink. Its made parfait-style so the smoothie and cottage cheese are kept separateperfect for days when you want to dig in with a spoon.
Chocolate Peanut Butter Smoothie With Psyllium Husk
If you love the combo of chocolate and peanut butter, youre going to love this healthy chocolate peanut butter smoothie!
My Chocolate Peanut Butter High-Fiber Smoothie is decadent but healthy its been my go-to lunch for the last few weeks.
Its not overly sweet, fills you up, and gives you extra energy for the day. Drinking it over time can also help flatten your belly because of the secret ingredient.
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Smoothie Recipes To Try
Use these recipes or build from them to create your own.
Banana-kale wake-up smoothie
The sweetness of the bananas balances kales slight bitterness in this recipe. Use just a tiny pinch of cloves theyre potent!
Get the banana-kale wake-up smoothie recipe.
Ruby-red raspberry smoothie
Its nutty. Its sweet. And its good for you. Blast off your day with healthy fats, antioxidants and phytonutrients from this creamy creation.
Get the ruby-red raspberry smoothie recipe.
Creamy kiwi-lime smoothie
You would never guess this creamy, high-protein smoothie gets its texture from tofu and cashew butter. Hey, dont knock it till you try it!
Go green smoothie bowl
Ready to trade in the smoothie glass for a bowl and spoon? In this bowl, the leafy green goodness of spinach meets the sweetness of grapes, mango, apple and banana.
Get the go green smoothie bowl recipe.
Cool tropical smoothie
Youll feel like youre on the beach with this zesty blend of mango, coconut, lime and strawberries. This vegan smoothie is high in potassium and features beneficial phytonutrients.
Get the cool tropical smoothie recipe.
Creamy strawberry and greens smoothie
This satisfying smoothie is sweetened with strawberries, creamified with avocado and then exalted to green goddess status with arugula.
Get the creamy strawberry and greens smoothie recipe.
Peach-vanilla yogurt smoothie
Get the peach-vanilla yogurt smoothie recipe.
Berry vanilla banana smoothie
Get the berry vanilla banana smoothie recipe.
Benefits Of Psyllium Husk Fiber
- non-caloric
- naturally gluten-free and grain-free as it comes from a seed
- can aid weight loss and weight maintenance
- helps debloat your midsection
- aids in keeping your gut microbiome healthy
- increases regularity
Psyllium husk is inexpensive and pretty easy to find at most natural grocery stores. Its a great addition to any healthy eating plan. Keep in mind it thickens and gels within about 10 minutes, so when using it in a smoothie, drink your smoothie right away. If you want a thicker pudding-like texture, let your blended smoothie sit in the refrigerator for 15-30 minutes before eating.
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What Can I Replace Banana With In A Smoothie
In this recipe, we paired raspberries with bananas. Bananas are a fantastic ingredient in smoothies as they turn extra creamy when blended, and they add natural sweetness too.
However, you can easily swap bananas with other ingredients, such as avocados or yogurt. For this high-fibre smoothie, avocados would be an excellent choice as they contain 7 grams of fibres per 100g of weight.
Yogurt is also a great alternative if you want to keep the carb and sugar content low. You can opt for Greek yogurt or plant-based options like coconut or soy yogurt.
Chia Seeds Are Easy To Add To Any Meal
Want a simple way to sprinkle more fiber into your meal? Consider chia seeds. Chia seeds are particularly high in fiber, says McMordie, with one ounce clocking in at almost 10 g, per the USDA, which is about 35 percent of the DV.
This tiny superfood also comes packed with other pluses. Chia seeds are one of the richest sources of the plant-based form of omega-3 fatty acids,” says Sakimura, which makes them a healthy form of fat, according to the Mayo Clinic.
I like to add a sprinkle of chia seeds into my oatmeal or cereal. You can also add them into baked goods or make chia pudding out of them by mixing them with a liquid, like milk, and letting them absorb the liquid overnight, says McMordie. And dont worry about them overpowering the flavor of your food. The seeds are pretty much tasteless you can get away with sprinkling them into almost anything, says Sakimura.
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Pineapple Coconut Water Smoothie
No doubt there are many recipes that can help you cleanse your system. But when it comes to high fiber smoothies, only a few people know that with the combination of the right ingredients, you can prepare a great smoothie for detox cleanse. So, you must try this pineapple and coconut water smoothie.
What About Protein Powder
Protein powders and other protein-rich supplements are easy, popular protein for smoothies options. But they’re not for everyone.
Whether you don’t like the taste or texture of protein powder, prefer whole food sources, or just don’t want to buy protein powders – that’s valid! But it’s still important to balance your smoothie with a little protein.
So, I’m sharing a protein for smoothies resource I give to my clients: 40 ways to add protein to smoothies – without protein powder! You’ll see a wide variety of foods, from dairy products to nuts and seeds to even fruit and vegetables.
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Peaches& Cream Oatmeal Smoothie
For a morningthats peachy keen, sip on this peaches and cream oatmeal smoothie! Bright andsweet, thick and creamy, and oh-so-simplewith just 5 ingredients.
Frozen peachesare the perfect sweet-and-creamy substitute in this smoothie without banana,adding texture AND flavor at the same time. Prune juice adds another layer ofsweetness with a hint of tang, plus a dash of fiber. Altogether, this highfiber smoothie recipe offers 4g fiber per serving!
A bit of yogurt keeps things extra creamy, with a subtle tartness to complement the sweetness. Keep this smoothie vegan by using the non-dairy yogurt of your choice, or go with a dairy based yogurt for a protein boost. Made with Greek yogurt, this breakfast smoothie contains 16g protein per serving!
Frozen peaches and yogurt aside, the real thickening all-start in this oatmeal smoothie is the oats. No need to cook them, just blend them in raw to create a lusciously sippable texture! Oats are also a whole grain thats rich in fiber, as well as resistant starcha dynamic duo that helps to feed the friendly gut bugs in our microbiome.
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Which Smoothie Is Best For Me
Pick a smoothie recipe that serves the best purpose for your lifestyle. Are you trying to eat more greens or calcium-rich foods? Are you trying to eat more lean protein or include more fiber daily? Or, do you need an alternative treat as a dessert replacement or a healthy, “on-the-go” breakfast? If chosen wisely, a smoothie can be a convenient and tasty option to promote a healthy lifestyle. Follow these steps to build a better smoothie.
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Prune Juice Fiber & Nutrition
In all of thehigh fiber smoothie recipes below, Im using prune juice for an added fiber boost. Plus, if youre not afan of bananas, its simple to make prune juice smoothies without banana because the juice adds plenty ofwholesome, natural sweetness! Every smoothie could use a liquidcomponent, so why not try some sweet, wholesome, fiber-filled prune juice?
Personally, my favorite and go-to choice is Sunsweet Amaz!n Prune Juice. I love that its all-natural and contains no preservatives or added sugars, just 100% juice from sun-sweetened prunes. Since its made from pruneswhich are basically the most famous digestive superfood of allSunsweet Amaz!nPrune Juice the perfect addition to my gut friendly smoothies.
Nutritionally, Sunsweet Amaz!n Prune Juice contains 3g of fiber per 8oz serving. Thats the same amount of fiber contained in a serving of 5-6 prunesand already 12% of my daily fiber intake as a woman! Plus, Sunsweet Amaz!n Prune Juice also provides 5 essential vitamins and minerals that help to balance and maintain our digestive health, including potassium, riboflavin, vitamin B6, copper, and niacin.
A fantasticaddition to high fiber smoothie recipes for constipation and regularity! Infact, research suggeststhat prunes are a safe, natural option for treating mild to moderateconstipation, even more effective than some common supplements like psyllium.
Get Extra Fiber From Seeds
Flax seeds, chia seeds or hemp hearts are a great addition to your smoothie.
- Flax seeds 1 tbsp, 2,6 grams fiber.
- Chia seeds 1 tbsp, 3,4grams of fiber
- Hemp hearts 1 tbsp, 2,8 grams of fiber
- Hemp heats , peeled, 0,4 grams of fiber
Seeds are a nutrient bomb they have proteins, omega 3 fatty acids, antioxidants, vitamins, and minerals. Seeds are a good source of iron, calcium, magnesium, and zinc. Seeds are a good source of healthy fats that don’t contain any cholesterol. Flaxseeds contain lignan, and this can help to prevent some cancers.
With seeds, it is good to limit them somewhat, since they have phytic acids. This is an antinutrient that can reduce the absorption of Iron and Zinc. Flax seeds in some areas also can have cadmium, so limiting the intake to 1 tablespoon is good. In another study, the safe limit was 50 grams a day.
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Why Are Smoothies Popular
Many people turn to smoothies because they are delicious, easy to make, and convenient. For those that are short on time and need a portable meal option, smoothies can pack quite a punch. Not only are they able to provide loads of vitamins, minerals, and nutrients in just a single serving, but they can help fill you up and give you much-needed protein if supplemented with protein powder. Smoothies can be made in advance, kept cool, and used when needed making this an excellent time-saver meal option.
Plus, smoothies are a healthy option for people. They are low-calorie and can help people lose weight by supplementing a regular meal. Or, smoothies can be specially blended to target specific health conditions, making them exceptionally beneficial. They can help improve digestive health, boost your immune system, and give your body a much-needed boost of antioxidants.
Smoothies Often Contain A Lot Of Sugar And Calories
More isn’t always better, even when it comes to generally healthy foods like fruit and veggies. Kaufman estimated that the average smoothie from a smoothie shop may use up to six times the recommended portion of fruit, such as three whole bananas to the recommended one-half.
“When we combine these foods into a smoothie, it becomes quite easy to drink a much higher amount of calories and sugar , than when we’re eating the whole foods,” Gupta said. “When you think about a fruit-based 20-ounce smoothie, it probably contains a lot more fruit than we’d usually eat in one sitting.”
This volume, combined with the satiety factor you’re missing out on from the fiber that’s been destroyed, means that smoothies make it easier to overdo it on calories and sugar. Both store-bought and homemade smoothies could include added sugars as well, such as in the form of pre-sweetened fruit juices or yogurts.
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Pears Make For The Perfect Fiber
Apples tend to hog the spotlight as an easy-to-eat fruit staple, but its time to start thinking about adding pears to your fruit bowl, too. Why? Theyre filled with fiber! One medium-size pear has 5.5 g, according to the USDA, which is 20 percent of the recommended DV.
Plus, theyre delicious. Nibbling on a juicy, ripe pear is a great way to end a meal on a healthy sweet note if youre trying to avoid high-calorie, sugary desserts, says Sakimura. In addition to offering lots of fiber, pears are a good source of vitamin C, coming in at 7.65 milligrams for a medium pear, which is about 9 percent of the DV.
You can store them for several weeks in the fridge, unlike more delicate fruit, says Sakimura. Just let them ripen on the counter for a few days before eating.
Silver Fern Prebiotic Fiber
I added Silver Fern Prebiotic Fiber to my smoothie for an extra fiber boost. Silver Fern products are all 100% plant-based the Tino all natural high fiber supplement actually works by nourishing healthy gut bacteria. It is easy on the digestive system and doesnt cause any bloating.
A female founded company, Silver Fern has a mission to spread the message of good health, one gut at a time! Did you know that 70% of our immunity stems from our gut. The Silver Fern prebiotic fiber is vegan, gluten-free, soy-free and non-GMO. Yes please!
As a health coach, I am always preaching the importance of gut health so when I found this prebiotic fiber that I could add to my smoothie, I was SO eager to test it out.
For the past few weeks now I have been having in my smoothie everyday and it makes such a difference.
If youre sensitive to bloating like I am but still want to get plenty of fiber in your diet, 1 tbsp of this daily adds an extra 10 grams of fiber
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