High Fiber Smoothie

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High Fiber Smoothie Recipes: With blueberries, spinach, and banana, this Superfood Smoothie is a nutrient powerhouse that is a simple and delicious way to get a high fiber meal into your families diet. 

* This post contains affiliate links.  If you were to make a purchase using these links, it does not cost you more, but I would receive a small commission. 

Did you know that 50% of children do not get adequate fiber in their diets? 

What are fiber benefits?

• Helps maintain bowel health
• Lowers cholesterol levels
• Helps control blood sugar levels
• Aids in achieving a healthy weight

An easy way to get more fiber into your diet is with smoothies.  The following recipe is a delicious fiber-filled breakfast choice.

Check out the step by step video to how easy this high fiber smoothie is:

Check out how simple this high fiber blueberry smoothie is to make at home!

Start by adding frozen or fresh blueberries to your blender.

Pro Tip: Using frozen fruit in smoothies helps with texture and taste because you don’t need to add ice.

Add 1 frozen banana to the blender.

Pro Tip: When you have bananas turning brown on your counter, don’t throw them out.  Peel them and put them in a ziplock bag.  Overripe bananas have the perfect sweetness for smoothies and baked goods!

Add spinach to the blender with blueberries and banana.  You can use fresh or frozen spinach.

Pro Tip: When you have spinach that needs to be used in your fridge, add it to individual-sized ziplock bags, squeeze the air out, and freeze.  Frozen spinach works great in smoothies. 

The key to adding greens to smoothies is to use a high-speed blender. It really helps get all those greens chopped.

I love my Ninja Blender (you can find it here) because it was a fraction of the cost of a Vitamix, and it works just as well for my needs.  When I make my favorite brownie recipe, the Ninja melts the chocolate chips perfectly.

Add milk.  You can use any kind of milk including:

• skim, 1%, or 2%
• nut milk
• soy
• rice
• coconut

Add yogurt to the blender.  For added sweetness, use vanilla yogurt, for less sweetness use plain Greek yogurt. 

Next up is the ground flaxseed.  You could swap the flax for wheat germ or chia seeds. 

You might be thinking that you don’t want to add these odd ingredients, but I promise you won’t even know they are there.

Add maple syrup to the blender.  If using vanilla yogurt, you can skip the syrup.  If you don’t have maple syrup try honey.

Fiber content per ingredient: 

• banana 3.1 grams of fiber
• blueberries 3.8 grams
• spinach .7 grams
• flax seeds 2.8 grams 

Each serving contains just over 5 grams of fiber along with 2 servings of fruit and a veggie serving.  This high fiber recipe is a keeper!

Tips for Making this High Fiber Smoothie:

Use Frozen Fruit

Using frozen fruit in smoothies helps with texture and taste because you don’t need to add ice.

Freeze Bananas that are going bad

When you have bananas turning brown on your counter, don’t throw them out.  Peel them and put them in a ziplock bag.  

Buy Spinach in Bulk, then Freeze

When you have spinach that needs to be used in your fridge, add it to individual-sized ziplock bags, squeeze the air out, and freeze.  

If you like this high fiber smoothie recipe make sure to check out:

• Wild Blueberry Mojito Smoothie Bowl
• Homemade Lemon-Lime Soda Recipe 
• Blueberry Stacked Smoothie with Cottage Cheese

If you enjoyed the recipe make sure to leave a comment and a star rating below!  Then follow me on social media and tag #createkidsclub if you make the recipe.  I love seeing what you come up with! 

High Fiber Smoothie

★★★★★ 4.8 from 4 reviews

• Author: Jodi Danen, RDN | Create Kids Club
• Prep Time: 5 minutes
• Total Time: 5 minutes
• Yield: 2 people 1x
• Category: Breakfast
• Method: Blender
• Cuisine: American

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Description

A high fiber smoothie that is packed with superfoods. A simple and delicious smoothie that the whole family will love.

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Ingredients

• 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

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Instructions

1. Place all ingredients in a blender, puree until smooth.

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Notes

Tips:

• Using frozen fruit in smoothies helps with texture and taste because you don’t need to add ice.
• When you have bananas turning brown on your counter, don’t throw them out.  Peel them and put them in a ziplock bag.  
• When you have spinach that needs to be used in your fridge, add it to individual sized ziplock bags, squeeze the air out, and freeze.  

Adapted from 100 Days of Real Food

19928.6 g67.8 mg3.6 g39.1 g6.2 g6.9 mg

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