Tropical Green Smoothie with Psyllium – 80 Twenty Nutrition

Tropical Green Smoothie with Psyllium

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You may need a green smoothie with Metamucil and you don’t even know it yet…

As a dietitian, I pride myself on getting plenty of fibre. Whole grains? I got this. Vegetables with a side of vegetables? That’s something I would do.

So how embarrassed am I to reveal that I don’t always get enough fibre in my day?

Here’s what I might eat in a typical day:

  • Breakfast: Greek yogurt and a peach 
  • Lunch: Chicken and salad made with romaine lettuce
  • Snack: An apple and handful of almonds 
  • Dinner: Out with friends at a sushi restaurant

This day only has 13 grams of fibre!

It’s recommended that we eat 21 to 38 grams of fibre every day. So on this example day, I’m only getting half of the fibre I should, putting me in the same category as the average Canadian [1]. Surely there’s a way we can do better!

Tropical Kale Green Smoothie with Metamucil - vegan, gluten-free - Christy Brissette, Media dietitian, 80 Twenty Nutrition

Disclosure: This post was sponsored by Metamucil. All opinions are 100% my own. As always, I only work with brands I believe in and use myself.

Why all the fuss about fibre?

[bctt tweet=”Even #dietitians don’t always get enough #fibre. Up your ante for #hearthealth now! @80twentyrule http://bit.ly/2efHgdJ” via=”no”]

Love your Heart with Psyllium Fibre!

Fibre for Heart Health

– Getting enough fibre as part of a healthy diet can help lower bad LDL cholesterol levels, lowering the risk of heart disease.

– High LDL cholesterol is a common problem in Canada: 40% of Canadians between the ages of 40 and 59 have unhealthy LDL cholesterol levels [2].

– This is such a serious issue because high cholesterol increases the risk of heart disease and stroke, which are a leading cause of death for Canadians [3].

[bctt tweet=”~Half of Canadian adults have unhealthy LDL that could be helped w/#fibre. More tips @80twentyrule http://bit.ly/2efHgdJ ” via=”no”]

How Can We Get More Fibre?

Looking at my example day above, I can definitely up my fibre game in a few ways:

  • Add some chia or flax seeds to my yogurt
  • Choose kale or another higher fibre green vegetable for my salad
  • Get my sushi made with brown rice and include a salad and edamame (soy beans)

Another strategy to increase the fibre you’re getting each day is to add a psyllium fibre supplement such as Metamucil®.

Psyllium fibre is special in its ability to lower bad LDL cholesterol levels.

Tropical Kale Green Smoothie with Metamucil - vegan, gluten-free - Christy Brissette, Media dietitian, 80 Twenty Nutrition

What is Psyllium Fibre?

Psyllium fibre comes from the seed of the Plantago ovata plant. It’s cultivated in India and has long been used in traditional and herbal medicine.

How Psyllium Fibre Lowers LDL Cholesterol

Psyllium is a soluble, viscous fibre. That means it traps water to form a gel. This sticky gel traps bile acids made from cholesterol and removes it from your system.

Your liver then pulls LDL cholesterol out of your blood to make more bile acid. The result? Lower LDL cholesterol levels and a healthier, happier heart! 

Tropical Kale Green Smoothie with Metamucil - vegan, gluten-free - Christy Brissette, Media dietitian, 80 Twenty Nutrition

To find out more about how to improve your cholesterol levels and heart health, visit the Heart and Stroke Foundation of Canada.

[bctt tweet=”Learn how psyllium #fibre promotes #hearthealth @80twentyrule http://bit.ly/2efHgdJ” via=”no”]

Where Can I Find Psyllium Fibre?

Metamucil is psyllium fibre, and you can easily find it at your local pharmacy or grocery store. You can usually find psyllium husks at health food stores or sometimes at bulk stores.

How Do I Use Psyllium Fibre?

The classic way to use your Metamucil is to mix it with water and drink it. You can also use it in smoothies! I created this Tropical Kale Green Smoothie with Metamucil (aka Tropi-Kale) recipe so you can have a delicious fibre-rich breakfast or snack on the go!

[bctt tweet=”#DYK you can put @Metamucil in your smoothie for a #hearthealthy boost? Tropi-Kale Green Smoothie #recipe via @80twentyrule http://bit.ly/2efHgdJ” via=”no”]

 Tropical Green Smoothie with Metamucil

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Tropical Kale Green Smoothie with Metamucil - vegan, gluten-free - Christy Brissette, Media dietitian, 80 Twenty Nutrition

Try this “Tropi-Kale” Tropical Green Smoothie with Metamucil for a delicious and nutritious breakfast or snack that’s heart healthy and may help you manage your weight. Now that’s an upgrade on your usual sip!

Tropical Kale Green Smoothie with Metamucil - vegan, gluten-free - Christy Brissette, Media dietitian, 80 Twenty Nutrition

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References

  1. Heart and Stroke Foundation. Healthy Living – Fibre. 
  2. Statistics Canada. Cholesterol levels of Canadians, 2009 -2011.
  3. Heart and Stroke Foundation. Heart Disease Prevention.
Tropical Kale Green Smoothie with Metamucil - vegan, gluten-free - Christy Brissette, Media dietitian, 80 Twenty Nutrition

Tropical Green Smoothie with Metamucil

This delicious and healthy smoothie is an excellent source of fibre thanks to psyllium, mango, pineapple and kale. It's vegan, gluten free and packed with nutrition!
Servings 2
Calories 138 kcal
Prep Time 5 minutes
Total Time 5 minutes

Ingredients
  

  • 1 cup water
  • 2 tsp Metamucil reduced sugar orange smooth powder
  • 1/2 cup kale
  • 1/2 cup mango chunks, frozen
  • 1/2 cup pineapple chunks, fresh or frozen
  • 1 scoop protein powder (optional)

Notes

Nutrition

Calories: 138kcalCarbohydrates: 18gProtein: 15gFat: 1gPolyunsaturated Fat: 0.03gSodium: 209mgPotassium: 30mgFiber: 6gSugar: 4gVitamin A: 9650IUVitamin C: 128.7mgCalcium: 90mgIron: 3.2mg
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