Drink Your Way to Gut Health (10 page)

This shake will keep you out of the drive-through window and still satisfy your mocha fix! It's made with a blend of frozen yogurt and coffee, with a little chocolate flavor from unsweetened cocoa powder. For an even more intense chocolate flavor, you could substitute chocolate frozen yogurt for the vanilla.
Serves 1 (1 cup)

Combine the frozen yogurt, coffee, and cocoa powder in a blender and blend until smooth.

Serve, or store in the refrigerator for up to 3 or 4 days.

nutrition facts
(per serving)

110 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, <5 mg cholesterol, 70 mg sodium, 21 g carbohydrates, <1 g fiber, 19 g sugar, 5 g protein, 0% vitamin A, 15% calcium, 0% vitamin C, 2% iron

Healing

Let food be thy medicine and medicine be thy food.
—Hippocrates

When you start to look at the many ways that food can help the body, it is absolutely incredible. While sometimes it is necessary to use traditional medicine, food can, in many ways, be medicine to the body. Kefir is used in many recipes throughout this book, but it takes center stage here in the healing section because of its germ-fighting powers. Even everyday foods like raisins have been linked to healing properties. Plus many plant foods' powerful compounds have healing and protective effects on the body, like papaya, which contains zeaxanthin and lutein.

One of the many healthful properties of kefir is its germ-fighting power. Researchers have observed that kefir has antimicrobial power against harmful organisms including
E. coli
, salmonella, shigella, and other pathogenic bacteria. In addition to kefir, this drink includes fresh ginger, which is linked to fighting pain and inflammation.
Serves 2 (1 cup each)

Combine the apple, kefir, almond milk, and ginger in a blender (see Note) and blend until smooth. Add the sugar and ice cubes and blend until frothy.

Divide between 2 glasses and serve, or store in the refrigerator for up to 3 or 4 days.

Note:
This works best with a high-speed blender. If using a regular kitchen blender, cut the apple and ginger into smaller pieces before blending.

nutrition facts
(per serving)

140 calories, 2 g fat, 1 g saturated fat, 0 g trans fat, 0 mg cholesterol, 140 mg sodium, 26 g carbohydrates, 3 g fiber, 23 g sugar, 6 g protein, 10% vitamin A, 40% calcium, 10% vitamin C, 2% iron

Kombucha, the fermented wonder drink that has been around for thousands of years, has present-day anecdotal benefits ranging from detoxification to fighting diseases like cancer and arthritis. One animal study from the 1990s shows the evidence for the possible control of different stages of cancer growth with glutaric acid, which is found in kombucha. For a more smoothie-like texture, opt for the blending option.
Serves 2 (about 1 cup each)

Fill each of 2 glasses with half of the apple slices and ½ cup kombucha. Let the mixture sit for 20 to 30 minutes to absorb some of the apple flavor.

Remove the apple slices. Stir half of the chai tea concentrate (or spice) into each glass and combine. Finish by adding ice cubes to each.

OR

Combine the apple slices, kombucha, chai tea concentrate (or spice), and ice cubes in a blender and blend to combine.

Divide between 2 glasses and serve, or store in the refrigerator for up to 3 or 4 days.

nutrition facts
(per serving)

80 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 20 mg sodium, 20 g carbohydrates, 1 g fiber, 13 g sugar, 0 g protein, 0% vitamin A, 0% calcium, 4% vitamin C, 0% iron

Tart cherries are known for their anti-inflammatory impact on the body. Researchers from the Oregon Health & Science University presented a small study of 20 women with inflammatory arthritis (osteoarthritis); it showed that having 8 ounces of tart cherry juice twice a day for 3 weeks led to a reduction in inflammation markers. Similar inflammation reduction has been found among athletes who added tart cherry juice while training for long distance running, and the runners experienced less pain. When shopping for tart cherry juice, opt for 100 percent tart cherry juice to gain the maximum health benefits.
Serves 2 (1 cup each)

Combine all of the ingredients in a blender and blend until icy and smooth.

Divide between 2 glasses and serve, or store in the refrigerator for up to 3 or 4 days.

nutrition facts
(per serving)

110 calories, ½ g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 40 mg sodium, 22 g carbohydrates, 2 g fiber, 18 g sugar, 4 g protein, 4% vitamin A, 8% calcium, 10% vitamin C, 4% iron

Tart Cherry Kefir

This smoothie gains its healing properties from antioxidant powerhouses: tofu, cocoa powder, berries, and tart cherry juice. In fact, there is an approved health claim by the Food and Drug Administration for soy protein: 25 grams of soy protein a day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. The tofu in this smoothie provides about 4 grams soy protein per serving.
Serves 2 (1 cup each)

Combine the tofu, yogurt, and cocoa powder in a blender and blend until smooth. Add the banana and cherry juice and blend again until smooth.

Divide between 2 glasses and serve, or store in the refrigerator for up to 3 or 4 days.

nutrition facts
(per serving)

130 calories, 1½ g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 25 mg sodium, 25 g carbohydrates, 2 g fiber, 15 g sugar, 6 g protein, 2% vitamin A, 10% calcium, 6% vitamin C, 6% iron

Chocolate Cherry Smoothie

One of the healing properties of this beverage is from the raisins: Research presented at the American College of Cardiology's 61st Annual Scientific Session in 2012 found that when men and women were randomly assigned to snack on raisins compared to commercial snacks that did not contain raisins, those snacking on raisins had a reduction of blood pressure. The potential connections: Raisins are loaded with potassium, plus they are natural sources of polyphenols, phenolic acid, and antioxidants.
Serves 2 (1 cup each)

Combine the yogurt, milk, raisins, and rice in a blender and blend until smooth. Add the cinnamon and ice and blend again, until smooth.

Divide between 2 glasses and serve, or store in the refrigerator for up to 3 or 4 days.

nutrition facts
(per serving)

160 calories, 1½ g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 90 mg sodium, 26 g carbohydrates, 2 g fiber, 11 g sugar, 11 g protein, 2% vitamin A, 25% calcium, 2% vitamin C, 6% iron

Papaya contains two xanthophylls—zeaxanthin and lutein—that are important for healthy eyes. It has been found that these two compounds are particularly beneficial in decreasing the risk for age-related macular degeneration.
Serves 2 (1 cup each)

Combine all of the ingredients in a blender and blend until smooth.

Divide between 2 glasses and serve, or store in the refrigerator for up to 3 or 4 days.

nutrition facts*
(per serving)

100 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 5 mg sodium, 24 g carbohydrates, 3 g fiber, 15 g sugar, 1g protein, 15% vitamin A, 2% calcium, 80% vitamin C, 2% iron

*
It is difficult to calculate the nutrition facts for water kefir because the nutrition varies based on how much sugar is fermented by the kefir grains during the process.

Cranberries may not be as well known for their antioxidant capacity as blueberries, but they have antioxidant power that ranks up there near blueberries. Probiotics from the kombucha and an added healing enhancement from the ginger in this recipe add to the cranberries' healing properties.
Serves 1 (1 cup)

Combine the kombucha, cranberries, and ginger in a blender and blend until icy and smooth. If needed, add 1 tablespoon of water at a time to ease blending.

Serve, or store in the refrigerator for up to 3 or 4 days.

nutrition facts
(per serving)

60 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 5 mg sodium, 15 g carbohydrates, 4 g fiber, 5 g sugar, 0 g protein, 2% vitamin A, 0% calcium, 20% vitamin C, 2% iron

Cranberry Ginger Kombucha