High Fiber Smoothies: From Dumbledore’s “Drink of Despair” to Strawberry Bliss

Strawberry Banana High Fiber Smoothie

These days with the end of school looming and book events (not to mention book deadlines!), I haven’t been cooking anything terribly new or exciting.  I haven’t been baking either.

For my birthday, this past Sunday, I told my husband I wanted to bake my own cake, but I ended up pressed for time and resorted to a box mix! (Hangs head in shame.)

This mix is actually quite good in a pinch. You can make single servings too — 2 tablespoons mix to 1 tablespoons plain yogurt — that’s it!

I don’t have a picture of the final, as it wasn’t particularly drool worthy, but it held the candles fine!

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Quickie breakfasts have been smoothies.  There are so many great smoothie recipes out there, ranging from decadent and dessert-like to healthy green monsters made with kale.  Mine fall somewhere in the middle.

One ingredient I haven’t seen on other blogs which I use regularly in my smoothies is pysillium husk.  That’s right, people, the stuff in Metamuscil.

I buy it in raw, tasteless form at the healthy food store.

I originally tried it when I was pregnant and needed extra fiber.  I didn’t want the added sugar (I was a borderline gestational diabetic) or artificial sweeteners found in Metamuscil– it also has more fiber than Metamuscil (6.7 g unsoluble fiber to 3 g).

The downside is that it doesn’t dissolve as well in water.  And you have to drink a lot of water with it and FAST (or it turns into a gel before your gaping eyes).  The result is a nasty consistency of quicksand.

I used to gag it down as fast as humanly possible.  It was redubbed “my horcrux”, referring to the Drink of Despair in Harry Potter and the Half Blood Prince.

After giving birth, the psyllium husk stayed hidden away in the recesses of our cupboards for years.  It made a brief appearance when I tried to pass it onto a friend who was also pregnant with gestational diabetes.  She gave it back to me, saying it was impossible for her to ever drink it after trying once.

Cut to the present.  Ever since I received my beloved blender, I’ve been having smoothies almost every day.  Jamie loves them too, and we often make them for a play date snack.  I let them choose the ingredients. It’s fun to experiment.

I like really thick, creamy ones, and I’ve seen some versions made with a lot of ice and xanthan gum and guar gum to get this effect.  I couldn’t find the guar gum, and I didn’t like the xanthan gum alone, so I decided to try it with my old psyllium husk since it was still hanging out in the pantry.  I was pleasantly surprised by the results!  It thickens the smoothie beautifully.  It’s not “gummy” like the xanthun gum alone.  A side benefit is that it has all the extra fiber too.  So now, it’s become a regular ingredient in my morning smoothies.  I cannot believe it is the same evil “potion” I used to have to force myself to drink!

For my smoothies, I use:

about 3/4 cup liquid (milk, almond milk, water, juice, coconut milk, coconut water, etc.)

about 1/2 cup to 3/4 cup frozen fruit (banana, mango, strawberry, blueberry, pineapple, grapes) or raw fruit (apple, orange, raspberries, etc.) or vegetable (baby spinach -haven’t tried kale yet!)

2-3 ice cubes, depending on how much frozen fruit I use

1 tablespoon raw psyllium husk powder

Other occasional extras are: cocoa powder, protein powder, roasted peanut flour, chia seeds, flax seeds, (though not a HUGE fan of using seeds, because bits still get stuck in my teeth even after blending), peanut butter, yogurt, Torani flavored syrups

I’ve also seen smoothies made with nuts (cashews soaked in milk, other nut butters), silken tofu, and avocado but I haven’t tried them yet!

My favorite breakfast smoothies these days are:

• strawberry banana (with vanilla protein powder and stevia)
• peanut butter chocolate (with peanut butter, peanut flour, cocoa powder, chocolate protein powder, and stevia)
• coconut pineapple (coconut milk, frozen pineapple chunks, dried coconut, vanilla protein powder)
• creamsicle (orange juice, milk, Torani French Vanilla syrup, vanilla protein powder)

All are made with some ice and psyllium powder!

To make, put in the liquid first, then the powder(s), nuts and/or nut butters, and seeds, if using, then the fruit, and ice.  Blend until smooth and creamy.

Have fun experimenting!

This is Strawberry Banana with vanilla protein powder, Lactaid, water, ice, psyllium powder, and a pinch of stevia — Sooo creamy and delicious!

Peanut Miso Glazed Roasted Kale Chips and Winner!

Thanks to all who participated in my signed copy of Soup Day giveaway!

I loved hearing all about your favorite soups!

From Soup Day, Henry Holt 2010

I’m happy to announce that the winner of the giveaway is:   Michelle!

I will contact you and send you a signed copy this week.

I hope the child you give it to is inspired to play in the kitchen and enjoys my book!

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Remember when I was swooning over Trader Joe’s roasted seaweed?  Well, I think I’ve created a great cheaper, healthier alternative.  Kale chips have been around in the blog sphere for quite awhile, but it was fellow home cook, Alexandra, that I learned of slow roasting them and coating them with a sort of sauce.  I didn’t have the ingredients she uses on hand, so I made up my own using peanut butter, miso, soy, mirin, sesame oil, and some water.  The second time I tried it, I threw in some sugar.  I’m telling you, they are addictive.

Look at the peanut butter and miso yumminess!

I was blasting my kale chips at 400 degrees before and they always had burnt edges.  Slow cooking them creates the crispiest, crunchiest kale leaves with no burns anywhere.  The texture is a lot like roasted seaweed.  But this way, you are getting all the vitamins, antioxidants, and fiber that kale has to offer.

I love the nuttiness of the peanut butter and miso and the salty, sweet flavor combination these chips have.  Try it.  It may make a kale lover out of you!

Peanut Butter and Miso Glazed Kale Chips

1 tablespoon peanut butter

1 teaspoon miso paste

1 teaspoon soy sauce

1 teaspoon mirin (or rice wine vinegar if you don’t have it)

1 teaspoon sugar

2 teaspoons water

8 cups of kale leaves torn into chip size pieces

non-stick spray

1.  Preheat oven to 200 degrees and line two baking sheets with parchment or foil.  Set aside.

2.  In a large bowl whisk together peanut butter, miso paste, soy sauce, mirin, and sugar with a whisk.  Add water and whisk until smooth.

3.  Throw in kale leaves and coat and massage with clean hands to get the sauce on all of the leaves.  Spread leaves in one layer on lined baking sheet.

4.  Bake for one hour.  Halfway through baking, stir the leaves and turn over.

Makes about two servings.  You could probably double the recipe and use two baking sheets on different racks.  I will do this next time, because I could easily eat the two servings in one sitting — it’s hard to stop!

Note:  Don’t do this!  I tried it while in California, and the leaves get too crowded and don’t dry out properly, and it took forever.  Better to do a single batch and roast on two baking sheets!