I recently bought many books on Smoothies. I believe 12. For various topics: Weight Loss, Belly Fat, Hormonal, Health, Guy Health, Relaxation, Alkaline, Meal Replacement, Savory, Sweet, Weight Gain, Nutrition, you name it.
These particular recipes are from David Zinczenko. Author of other great books I have, ‘Eat This, Not That Series’, ‘The Abs Diet’, and more, including endless articles on Nutrition & Fitness in magazines like ‘Men’s Health’, ‘Women’s Health’, and more. I believe I have all of his books except 2 or 3. I’m a huge admirer. Much respect.
I’ve also included ‘Special Tips’ and nutritional details, to really kick up your smoothie game.
I just want you to know, I am only promoting suggestions. Always do what is best for you.
I have included some quick measurements charts for easy reference.
How? With what? and Why? To boost your SMOOTHIE game.
The ingredients to THICKEN that smoothie up!
My THREE low calorie, or no calorie, high fiber, and good for your body, go to ingredients to THICKEN SMOOTHIES up are:
Pectin (bought in powder form). Psyllium Husk Fiber (bought non flavored powder form). Black Beans (bought unseasoned in small to medium sized cans, I use them in so many foods).
There are two types of fiber: Soluble fiber attracts water and turns to gel during digestion to help slow the process. Insoluble fiber adds bulk to the stool and seems to help food pass more quickly through the stomach and intestines.
Pectin is AWESOME!!! Pectin may improve blood sugar and blood fat levels, kill cancer cells, promote a healthy weight, and improve digestion. Apple pectin is believed by some to improve digestive health and help prevent or treat gastrointestinal and metabolic disorders. It is inexpensive, readily available, has a great shelf life, and can be used in a variety of foods, and ailments. Flavorless. Makes foods smooth and jel like.
Pectin is a unique fiber found in fruits and vegetables.
It’s a soluble fiber known as a polysaccharide, which is a long chain of indigestible sugars. When heated in the presence of liquid, pectin expands and turns into a gel, making it a great thickener for jams and jellies (1Trusted Source).
It also gels in your digestive tract after ingestion, a function that provides numerous health benefits.
Most pectin products are made from apples or citrus peels, both of which are rich sources of this fiber.
Pectin provides little nutrition.
One fluid ounce (29 grams) of liquid pectin contains (3Trusted Source):
Protein: 0 grams
Fat: 0 grams
Carbs: 1 gram
Fiber: 1 gram
Powdered pectin has a similar nutrient content (4Trusted Source).
Neither the liquid nor powdered form contain significant amounts of vitamins or minerals, and all of its carbs and calories come from fiber.
That said, some products called pectin dry mixes contain added sugar and calories. These mixes can also be used to make jams and jellies.
Pectin is primarily used in food production and home cooking as a thickener.
It’s added to commercially produced and homemade jams, jellies, and preserves. It may likewise be added to flavored milk and drinkable yogurt as a stabilizer.
For home kitchen use, pectin is sold as a white or light-brown powder or a colorless liquid.
Pectin is also used as a soluble fiber supplement, which is often sold in capsule form. Soluble fiber may help relieve constipation, lower cholesterol and triglyceride levels, improve blood sugars, and promote a healthy weight (5Trusted Source).
Finally, this fiber is a key component of time-release coatings used in some medications.
Psyllium Husk Fiber:
Psyllium is available in various forms and has many health benefits. Psyllium relieves constipation. It may help treat diarrhea. It can lower blood sugar levels. It may boost satiety and aid weight loss. It can lower cholesterol levels. It seems to be good for the heart. It has prebiotic effects.
With Pectin or Psyllium Husk Fiber, use no more than ½ to 1 teaspoon of it for 8 ounces (1 cup) of water because it’s really powerful. Black Beans are usually 1/4 to 1/2 cup per serving.
Special Note: Soak Chia Seeds in cold water, usually at least 1 hour ahead. Make sure to stir. This releases gel from seed to form dense liquid. Add seed and gel content to smoothie. You can make ahead and keep in fridge.
Enjoy. Get & Stay Healthy. Find Zen. Hope you found this information useful.