Try this hearty high fiber smoothie recipe.
Ingredients
» ¼ cup water
» 1 teaspoon coconut flakes
» ¼ cup strawberries
» ¼ cup blueberries
» ¼ whole banana
» ½ teaspoon turmeric powder
» Greens powder mix per instruction (optional)
» ¼ cup kale
» ¼ cup basil
» ¼ cup spinach
» ¼ medium avocado
» 2 teaspoons of honey
» ¼ lemon with the peel
» ¼ teaspoon sesame oil (optional)
» ¼ cup of plain yogurt
» ¼ crispy apple with the skin
» Optional to add multivitamin, milk thistle and cranberry supplements
Directions
This smoothie will be sweet and tart, and may contain little bites of fruits and veggies depending how smooth you blend. You can opt to juice it for thin juice over a smoothie.
I like to blend it in a blender to consume the fiber and prefer the extra bite. I blend it as smooth as I can get it.
To thin out you, can always add more liquid. The coconut chips also give it a little bite and you could opt to leave that out for a smoother smoothie.
This smoothie will be full of vitamin C, vitamin A, potassium, vitamin K, calcium, B vitamins, and it contains monounsaturated fats. There is lots of fiber and lots of phytonutrients.
If you wish, you could add a protein powder, such as pea protein or whey protein, for a significant protein source. You could also opt for pumpkin seeds or some nuts for additional protein.
Details
16-ounce serving
304 kilocalories; 6 grams protein; 43 grams carbohydrates; 12 grams fat; 7 grams fiber
— Marcy DiGregorio is a registered dietitian and certified diabetes educator who loves helping people with their nutritional needs, enjoys cooking, and also teaches yoga. Click here for previous columns. The opinions expressed are her own.