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 more fiber in your families diet.
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 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 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
Add yogurt to the blender. For added sweetness, use vanilla yogurt, for less sweetness use plain Greek yogurt.
Add ground flax seed. You could swap the flax for wheat germ or chia seeds.
Add maple syrup to the blender. If using vanilla yogurt, you can skip the syrup. If you don’t have maple syrup try honey.
Check out the step by step video to see the blueberry smoothie being made:
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 high fiber recipe is a keeper!
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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 a blender, puree until smooth.
- 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
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