Healthy Fiber Filled Smoothie Recipes
I recently had a “smoothie day”. I took a break from my low carb diet, which tends for me to not have enough fiber to keep things moving along. Some people don’t need a lot of fiber for this, I happen to need quite a lot of it in the form of dietary fiber, not a pill. I felt like I needed to “clean” my system from eating a lot of low carb foods like meats and cheeses. These smoothies help detox your body and get everything moving through again.
Although it is definitely challenging to drink all your meals instead of eat them for a whole day, I did feel better after doing this. At dinner time was when I was really craving “solid” food, and so I did end up having a very light dinner, but up until then it had been all smoothies and a little bit of raw mango in between.
I made the smoothies in such a way that they weren’t pure carbs so my blood sugar wouldn’t bottom out unexpectedly. I added whey powder, which is pure dairy protein, and I also added peanut butter to one of them, so I got that satisfying protein in with it which helped it stick to me longer. See our previous articles on the drawbacks of the juicing diet, and why using whole fruits with the fiber intact is better.
Here is my first recipe – I drank this one in the morning. It contains a whole banana to add bulking fiber and some protein. Oh, and adding greens powders can add a real nutritional punch to these smoothies without impacting flavor very much. There are many available, it’s just a matter of taste. Most contain wheat grass, oat grass, and other powdered “green” veggies and nutrients.
Smoothie Recipe #1 :
1 whole banana
½ pineapple, cored and skinned and diced for easy blending
1 whole orange, peeled and sectioned for easy blending – use the whole orange rather than juicing it as this adds more bulk and fiber for fullness
½ cup plain yogurt
4 T. powdered whey protein
1 T. coconut oil (it will be solid)
1 cup ice
Blend all ingredients together. You get a nice coconut flavor that tastes almost like a pina colada from mixing the pineapple and coconut together. The whey protein adds more body to the flavor. Add a dash of stevia for additional sweetness if desired.
Smoothie Recipe #2 :
This one has a PB&J sort of flavor since it has fruit and peanut butter in it. You might even add some carob powder if you want a little chocolate in there too.
1 whole banana ½ orange, peeled and sectioned
8-12 strawberries washed and sliced
½ cup plain yogurt
4 T. powdered whey protein
2 tablespoons peanut butter
1 cup ice
Add some stevia for sweetness to this one, there’s not a lot to naturally sweeten this other than the oranges and the strawberries, and this smoothie is much better when it tastes more naturally sweet. You can even add hunger suppressants such as raspberry ketones or hoodia powder, so that you can get your appetite control right in with the smoothie.
These smoothies are very high in fiber and vitamins. They will definitely make you feel “cleaned out” after a few of them. You can eat them for breakfast and lunch, then have a light dinner. You’ll feel full of energy the next day, trust me!
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The Nutrient Rich Avocado
Avocados are delicious and filling. Whether eaten plain or used in a guacomole dip, they have a rich creamy texture that is, undoubtedly, appealing. Avocados are not necessarily a low calorie food. One half of an average avocado contains approximately 125 calories.
One cup of pureed avocado contains 384 calories and 297 of those calories is from fat. That fact sounds unhealthy but it is not. Avocados have zero cholesterol. A one cup serving of pureed avocado provides 63 % or 16 g. of dietary fiber. It also provides 5 g. of protein, 7% of the RDA for vitamin A, 34% for vitamin C, 3% for calcium and 8% of iron.
Avocados, ounce for ounce, are a very nutrient rich food. The calories in an avocado contribute nearly 20 vitamins and minerals and healthy plant compounds to your nutritional intake. While avocados seemingly have a high fat content, 75% of the fat is unsaturated. Avocados contain the good kind of fat.
Avocados also contain lutein which is a carotenoid that may help to maintain eye health as we age. Another bonus to selecting avocados as part of a healthy diet is that they naturally have a low sugar content. A one ounce serving of an avocado has less than 1 g. of sugar.
Avocados can help individuals stay within the Heart Association’s recommendations of limiting sodium and eating 4 1/ 2 cups of fruits and vegetables per day. Also, avocados can help you to concentrate on monounsaturated fats.
Avocados are sodium, cholesterol and trans fat free. Monounsaturated fats can help to lower bad cholesterol levels. For people trying to maintain healthy eating habits, avocados can be used to substitute for butter or mayonnaise on sandwiches. The creamy texture can add moisture and flavor to sandwiches and be a healthy addition with zero cholesterol.
For dips, the use of avocados in place of the more fattening, cholesterol laden choices such as sour cream or cheese bases, can reduce your cholesterol intake dramatically. Avocados are a good choice for anyone who needs to address weight management, diabetes control or cholesterol control.
Avocados can be an excellent choice for baby foods. Because of it’s creamy texture and mild taste, it could be one of baby’s first fruits to enjoy. In addition to this use, avocados can be used in salads and recipes with chicken and guacomole.
When choosing an avocado at the market, look for a ripe one. A ripe, ready to eat avocado will yield to gentle pressure, but will not feel mushy. Make sure you only gently squeeze the avocado since the avocado may bruise if you apply too much pressure.
If you pick a ripe avocado, you will need to eat it in a day or two. You can select a firm green avocado if you want one to eat in about 5 days. Just store the firm avocado at room temperature. If you need to slow the ripening, store your avocado in the refrigerator.
BOOKMARK OR SHARE :An Apple a Day Helps Keep Me Thin
I’ve come to the conclusion that eating an apple a day plays a big role in keeping me within my weight range that I most prefer. Every time I stop eating apples, I notice that I eat more junk food. Apples supply me with filling fiber, and they really help me to maintain my regularity. I’m the type of person who isn’t easily regular like some people.
I get easily constipated, and therefore need a steady dose of healthy fiber in my diet to maintain it. I also have to avoid a lot of cheese and dairy, which can be binding agents and prevent you from staying on the regularity track.
Pectin is a fiber that the apple contains that has numerous health benefits. It fills you up and creates a feeling of satiety that is pretty potent for the mere 60-80 calories an apple contains. I only eat organic apples too. Not only do they taste worlds better, but I know I’m not eating poison when I eat the skin (which is the healthiest part of the apple if you ask me).
The saying “an apple a day keeps the doctor away” definitely is rooted firmly in the truth.
Apples that are sprayed with insectides and other pesticides really retain these poisons because they actually grow with them. They are usually repeatedly sprayed. I also don’t like the food wax that is put on non organic apples. Non organic apples actually taste different to me. They seem much mealier, with not as much rich flavor.
I’m not sure exactly why this would be, but I suspect it may have something to do with the fact that they are irradiated. Irradiation is a process by which the fruit is exposed to radiation so that the fruit may travel longer distances and last longer without spoiling. Nice, eh?
Organic produce is so much healthier in so many ways. It’s a shame that in some areas it can cost as much as double normal produce. It’s also a shame that it is not readily available in many areas. Unfortunately, non organic, pesticide and insecticide laden produce is easier to buy and more easily accessible.
Sure, it’s still better to eat fruits and vegetables rather than none no matter what, but the benefits of organic are truly amazing when you consider the guidelines organic farmers have to follow vs. non organic farmers.
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