Updated: Mar 12, 2021
What can I say, this is my go-to breakfast – sweet and nutritious – and the kids love it with my Quarantine Granola. It’s easy and quick, which is perfect for a busy morning – because, let’s be honest, I usually pass out with the kids at their bedtime (or squeeze in some writing if I happen to stay awake) and can’t prep for the next day.
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I love that this recipe is sweet enough (for my children’s tastes) and I don’t add any syrups or honey. Instead, it is chalk full of high fiber sweetness.
AND, if you can’t get your hands on some bananas, which has been a challenge for us during the quarantine period, then you can add some more dates for sweetness without compromising on all the fiber-y goodness of using whole fruit – so just stay away from the syrups!
Just a quick note on using whole fruit versus syrups or honey: using whole fruit allows you to increase your fiber intake. Not only does this support a healthy digestive system, it also lowers your net (overall) carb intake.
And did you know, as Sadia Badiei, of Pick Up Limes explains so well (by the way, I’m dying to try the amazing recipe in this post)… more than 90% of people in the United States do not meet the daily recommended fiber intake?
Not only does Sadia break down the concerns around low fiber intake - heart disease, stroke, diabetes, high blood pressure, obesity, metabolic disorders, and gastrointestinal disorders – but she points you towards a few great resources for more information.
And just because I’m obsessed with research and information-gathering, here’s another article that points you in the direction of some more data.
So, without further ado, here is my simple, high fiber smoothie recipe!
Classic Banana Berry Smoothie
Yield: approx 72 oz./2.1 liters
Prep Time: 10 min (includes gathering ingredients)
Cook Time: 5 min
Total Time: 15 min
Storage: refrigerated airtight container (consume within 3 days)
3 medium bananas (9 grams of fiber)
5 dates (remove the pit) (8 grams of fiber)
5 ½ cups (550g) mixed berries*
7 tbsp (110g) almond butter** - for those of you who are really sensitive to taste and don't like the taste of a nut butter in their smoothies, try a nut-based yogurt instead.
4 cups (1L) plant-based milk (I use almond milk)***
4 tsp spirulina powder (1tsp per 16oz (500ml)) (optional) - great source of nutrition and I love the aftertaste for this brand!
*Use any berries you have at home. I prefer a mix of strawberries, raspberries, blueberries, blackberries, cherries, and even a few pomegranate seeds.
**Feel free to use whatever nut or seed butter you have available or prefer.
***I prefer nut-based milks because it never hurts to add a little bit of protein to my growing children’s diets.
1. Peel the bananas, break them into smaller pieces and add to the blender. (You might recognize the inside of this container as a Ninja blender. It was gifted to us and I having been using it until I can retire it without wasting.) However, my children prefer the smoother texture of the smoothie when I make it on the Magimix CS-5200XL Multifunction Food Processor.
2. Cut the dates into smaller pieces and add to the blender.
3. Add the nut/seed butter, berries and plant-based milk. If you decide to add the spirulina, add it now.
4. Blend until smooth. Because my son doesn't like the spirulina, I separate half for him and add the spirulina to the other have and blend now.
One request if you tried this Recipe:
I’d love to hear how you enjoyed your smoothie, if you tried it with my “quarantine granola,” or some other unique way in the comments below and/or on the Facebook post here!