My Chocolate Peanut Butter High-Fiber Smoothie is decadent but healthy — it’s been my go-to lunch for the last few weeks. It’s not overly sweet, fills you up, and gives you extra energy for the day. Drinking it over time can also help flatten your belly.
The secret high-fiber ingredient? Psyllium husk fiber.
Psyllium husk comes from the small seeds of the plantago ovata plant, a species of plantain. It’s remarkably high in soluble fiber, which makes it thicken and gel fairly quick when mixed with water.
From a nutrition perspective, psyllium husk is an excellent fiber supplement. It’s also considered a very mild laxative because of its high soluble fiber content, but it doesn’t have any actual laxatives in it, so no need to avoid it.
From a culinary perspective, it can be used as a thickening agent and can be useful in baked goods in small amounts.
Benefits of Psyllium Husk Fiber
non-caloric (very low in calories due to the fact that it’s almost all fiber that passes through you)
naturally gluten-free and grain-free as it comes from a seed
can aid weight loss and weight maintenance
helps debloat your midsection
aids in keeping your gut microbiome healthy
increases regularity
Psyllium husk is inexpensive and pretty easy to find at most natural grocery stores. It’s a great addition to any healthy eating plan. Keep in mind it thickens and gels within about 10 minutes, so when using it in a smoothie, drink your smoothie right away. If you want a thicker pudding-like texture, let your blended smoothie sit in the refrigerator for 15-30 minutes before eating.
Optional: 1 serving of chocolate or vanilla high-quality protein powder for extra protein
Instructions
Blend all ingredients on high in a high-speed blender. Drink right away, or let sit in the refrigerator for 30 minutes to thicken if you want to eat it with a spoon.
Optional: Sprinkle the top with hemp seeds for a pretty garnish.
Notes
^ Peel your bananas before you freeze them. Keep in an airtight bag in the refrigerator for a quick addition to smoothies.
^^ Cacao is raw chocolate powder and has an earthy flavor. If desired, you can substitute unsweetened vegan cocoa powder. But give cacao a try! It’s full of nutrition and healing properties.
^^^ Look for psyllium husk fiber at your natural grocery store. It’s inexpensive and fantastic to boost your fiber intake. It’s almost pure fiber, so start with 2 teaspoons if you’ve never had it before. Work up to 1 tablespoon per day, then up to two tablespoons per day as desired. It thickens as it sits, so drink your smoothie right away, or set it in the refrigerator for 30 minutes to turn into a pudding-like texture.
Substitute almond butter for the peanut butter if you avoid peanuts. Conventional peanuts are stored in large drums that are extra susceptible to mold, so always buy organic peanut butter and choose one that has zero added sugars for health.
Will try this recipe soon. My question is about the psyllium husk. I use Benefiber, which is wheat dextrin, to add fiber to my diet. Is psyllium husk better for me or about the same as the dextrin which dissolves in drinks. I get that the husk is being used in this case to thicken the smoothie and dextrin would not have the same effect but is one fiber better than the other, and if so, which is better? Thank you. -Susan
Hi Susan, I only recommend a psyllium husk product that doesn’t have additives or preservatives. I don’t like to pick on particular brands, but I’d avoid any from a regular commercial grocery store and go for a natural psyllium husk fiber product at the health foods store. It’s inexpensive and better for you. ~E
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Hello this recipe looks yummy but I am wondering how many carbs are in one serving? Thanks
Don’t know if I have your ebook. My kid is talking about Vegan with all the health problems I’m having Vegan is logical
Will try this recipe soon. My question is about the psyllium husk. I use Benefiber, which is wheat dextrin, to add fiber to my diet. Is psyllium husk better for me or about the same as the dextrin which dissolves in drinks. I get that the husk is being used in this case to thicken the smoothie and dextrin would not have the same effect but is one fiber better than the other, and if so, which is better? Thank you. -Susan
Hi Susan, I only recommend a psyllium husk product that doesn’t have additives or preservatives. I don’t like to pick on particular brands, but I’d avoid any from a regular commercial grocery store and go for a natural psyllium husk fiber product at the health foods store. It’s inexpensive and better for you. ~E
Thank you!