High Fiber Recipes: With blueberries, spinach, and banana, this Superfood Smoothie is a nutrient powerhouse that is a simple way to get more fiber in your families diet.
Did you know that 50% of children do not get adequate fiber in their diets?
I admit, I recently realized one of my children fall into this category. As a mom (and dietitian), I focus on many aspects of my children’s diet – healthy foods, homemade meals, limiting sweets, and staying active.
Finding high fiber meals your kids will eat can be challenging.
I teach my kids about fiber, and when I was developing facts for Lunch Bites™, I tried out all kinds of fiber facts to see which ones they like the most.
My children know that fiber acts as a scrub brush on their insides and that it scrubs their “pipes” clean. They know that fiber helps food move smoothly through the body and that lack of fiber can lead to poor digestive health.
I still failed. A couple weeks ago my daughter was complaining of stomach aches. This went on for some time, and eventually we saw her pediatrician. The doctor reported she sees a lot of children in her office due to the limitation on bathroom breaks in schools, causing children to not use the restroom when needed. This combined with low fiber diets, leads to constipation problems in children that she sees frequently in her office.Did you know 50% of children don't get enough fiber each day? Try this #highfiber #smoothie to help.Click To Tweet
I started taking a hard look at what I was feeding my kids and found that at breakfast we were lacking in the fiber department.
When the December Recipe Redux theme came out, I found a cookbook and the required page number, and I knew I had stumbled on a recipe how to buy clomid that could be a great fiber filled breakfast choice.
Here’s the theme:
Grab a Book & Cook
We’re playing a little party game at the end of 2016: Grab your nearest cookbook and ReDux the recipe on page 201, 16, 216 – or any combination of the number ‘2016.’
The cookbook I choose was 100 Days of Real Food, by Lisa Leake. This cookbook is filled with awesome healthy family meals – I highly recommend you pick up a copy!
On Page 201 I found Sienna’s Purple Potion Smoothie. I made some changes to this Superfood Smoothie recipe to make it my own.
To make this a high fiber meal my kids would eat, I added flax seed to boost the fiber and more honey to sweeten it enough for my daughter to drink it. I also stuck with spinach because kale is really hard to chop up enough to get my kids to accept/drink it.
The banana adds 3.1 grams of fiber, blueberries 3.8 g, spinach .7 g, and flax seeds 2.8 grams of fiber. Each serving contains just over 5 grams of fiber along with 2 servings of fruit and a veggie serving. This recipe is a keeper!
Blueberry & Spinach Smoothie
A high fiber meal that is packed with superfoods. A high fiber smoothie that your kids will love.
- 1 cup frozen blueberries
- 1 whole overripe banana fresh or frozen
- 1 cup fresh spinach
- 2/3 cup 1% milk
- 1/3 cup plain Greek yogurt
- 1-2 tbsp. honey or maple syrup
- 1 tbsp. ground flax seed
Place all ingredients in blender, puree until smooth
Serve with straw for more fun!
Adapted from 100 Days of Real Food
Have you looked into the fiber intake of your family? What are your secrets for getting adequate amounts into your kids, I’d love to try some new ideas!
Check Back Soon & Get Your Kids Cooking!