As we discussed in our last nutrition blog, high fiber diets help lower cholesterol, maintain bowel health, control blood sugar and aid in achieving a healthy weight. Did you know that avocado, banana, pineapple and chia seeds are all great sources of fiber? An avocado has 6.7 grams per half, a pineapple has 2.3 grams per cup and a banana has 3.1 grams per medium-sized banana. Therefore this smoothie recipe is loaded with fiber and absolutely delicious. When you add a tablespoon of chia seeds, you add another 5.5 grams of fiber. This is the perfect, healthy refreshment for a hot summer day!
Along with the high fiber content of this smoothie, it is also loaded with several important nutrients. Chia seeds are filled with antioxidants, high quality protein and omega 3 fatty acids. They may help you lose weight, lower the risk for heart disease, reduce chronic inflammation and decrease blood sugar levels. Chia seeds do not have much flavor, making them a very versatile ingredient to add to your smoothies, oatmeal, and other recipes. Pineapples are a great source of antioxidants, vitamins and minerals. Their high antioxidant content is helpful in disease prevention. They can ease digestion, may help to reduce cancer, boost immunity, and speed recovery after surgery or strenuous exercise. Pineapples are sweet, convenient and available all year long. Avocados are another excellent addition to your diet. They may improve digestion, decrease the risk of depression, protect against osteoporosis, help maintain healthy cholesterol levels and protect against cancer. Avocados are very high in several vitamins and mineral and are a good source of healthy fats which help keep us full and satisfied. Lastly, bananas can lower blood pressure and reduce the risk of cancer. They are very high in potassium, which can help to reduce the effect of high sodium on blood pressure. Bananas are cheap, easy to take on the go and help keep you full.
As you can see, increasing your fiber intake can also add more nutrients into your diet. This smoothie is nutritious, healthy and easy to make. It is a delicious way to start your morning!
- 1 cup of water or pineapple juice
- 1/2 frozen banana
- 1/2 avocado
- 1 cup fresh pineapple chunks
- 1 tablespoon of chia seeds
- Add all ingredients to the blender.
- Blend for about 35 seconds or until well blended.
- You can add more water or juice if consistency is too thick.