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High-fiber Smoothie
You can throw just about anything in a fruit smoothie to enhance its flavor such as honey, tofu, jams, any combination of fruits, peanut butter, juices, etc., but keep in mind it will effect the nutritional values.
1 tart apple, peeled and sliced
6 pitted prunes
1/2 cup (125 ml) water
1 cup (250 ml) milk
1/2 cup (125 ml) plain yogurt
1 teaspoon honey
2 teaspoon psyllium husks
Bring the prunes, apple and water to a boil in a small saucepan. Reduce
the heat to low, cover and simmer until very soft, about 10 minutes.
Set aside to cool.
Process the prunes, apple and water, with all the other ingredients in
a blender until smooth and frothy.
Kidney beans, red lentils and broccoli can easily up your fibre intake.
Fibre is a powerhouse protector against colon cancer. Of course, it also keeps your digestive system humming.
Below are samples of fibre-rich foods:
Grains
bran flakes 175 ml - 6.3 grams
whole-wheat pasta 250 ml - 4.8 grams
brown rice 250 ml - 3.1 grams
mixed-grain bread 1 slice - 1.8 grams
Fruit
dried figs 10 - 17.4 grams
pear 1 - 5.1 grams
mango 1 - 4.1 grams
apple 1 - 2.6 grams
Veggies
corn 1 ear - 4.5 grams
sweet potato 1 medium - 3.4 grams
brussels sprouts 4 boiled - 3.0 grams
broccoli 3 raw spears - 2.2 grams
Beans and Nuts
baked beans 250 ml - 20.7 grams
kidney beans 250 ml - 12.3 grams
lentils 250 ml - 8.9 grams
almonds 125 ml - 8.2 grams.
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