Drink Your Way to Gut Health (11 page)

This smoothie gets a probiotic boost from buttermilk and healing properties from blackberries. Blackberries are loaded with important vitamins including vitamin C (which is linked to helping wounds heal) and vitamin K (which plays a major role in blood clotting). In fact, vitamin K is applied to bruises, scars, and stretch marks to remove them; and following surgery, vitamin C is used to speed up wound healing.
Serves 1 (1½ cups)

Combine all of the ingredients in a blender and blend until smooth (there will still be some seeds from the blackberries).

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

nutrition facts
(per serving)

130 calories, 2 g fat, ½ g saturated fat, 0 g trans fat, 0 mg cholesterol, 130 mg sodium, 25 g carbohydrates, 8 g fiber, 19 g sugar, 6 g protein, 6% vitamin A, 20% calcium, 50% vitamin C, 6% iron

This smoothie could also be called Potassium Power: Each serving has 537 milligrams of potassium, which plays important roles in the body including maintaining normal body growth.
Serves 2 (1 cup each)

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

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

nutrition facts
(per serving)

160 calories, 3½ g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 120 mg sodium, 31 g carbohydrates, 4 g fiber, 4 g sugar, 17 g protein, 8% vitamin A, 30% calcium, 20% vitamin C, 4% iron

Our bodies have damaging compounds known as free radicals, which can contribute to the process of aging and disease. Including a variety of antioxidants in your daily routine can allow the body to counteract these free radicals. This shake gains its healing powers from honey, which has been found to have antioxidant properties; particularly, the darker the honey the more antioxidant power it has. Honey has also long been recognized for its healing powers, from traditional Ayurveda medicine that used honey to treat imbalances in the body, to the ancient Greeks who believed that honey could make you live longer. When shopping for honey, opt for darker varieties to maximize the antioxidant benefit.
Serves 2 (1 cup each)

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

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

Note:
Start with 1 tablespoon of honey and, depending on your taste preference, add up to 1 tablespoon more if a little more sweetness is desired.

Note:
How to make almond cream: Place 1 cup raw unsalted almonds in a container or bowl and cover entirely with water. Cover and refrigerate overnight. Drain the almonds, transfer to a food processor, and blend until creamy and smooth, 3 to 5 minutes. During blending, add 1 tablespoon of water at a time to thin out the mixture. Store the almond cream in an airtight container in the refrigerator for up to 7 days.

nutrition facts
(per serving)

130 calories, 4 g fat, 1½ g saturated fat, 0 g trans fat, 5 mg cholesterol, 100 mg sodium, 19 g carbohydrates, 0 g fiber, 18 g sugar, 6 g protein, 2% vitamin A, 25% calcium, 2% vitamin C, 2% iron

The acai berry, a black-purple round berry native to South America, gained super food status due to its antioxidant potential. It can be difficult to find pure acai juice; most often you will find acai juice blends that are a mixture of acai juice and other fruit juices, and sometime sweeteners. A brand to look for is R.W. Knudsen, which is a blend of juices, including organic acai juice, and is 100 percent fruit juice without any added sweeteners.
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, 30 mg sodium, 20 g carbohydrates, <1 g fiber, 17 g sugar, 7 g protein, 15% vitamin A, 8% calcium, 20% vitamin C, 2% iron

Acai Melon Shake

The beautiful yellow-orange color of papaya (also known as
papaw
around the world) provides beta-carotene plus lycopene, a carotenoid. Lycopene has been linked to preventing damage to cells and DNA. The shape of the lycopene molecule is in part what makes it so effective at getting rid of free radicals (which can damage cells and DNA). Drink up and enjoy this refreshing kefir!
Serves 1 (1½ cups)

Combine the papaya and kefir in a blender and blend until smooth. Add the ice and blend until frozen and smooth.

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

nutrition facts
(per serving)

150 calories, 4½ g fat, 2½ g saturated fat, 0 g trans fat, 0 mg cholesterol, 35 mg sodium, 25 g carbohydrates, 5 g fiber, 17 g sugar, 4 g protein, 35% vitamin A, 10% calcium, 180% vitamin C, 2% iron

When you whip up this drink you won't be able to see the over 100 phytochemicals in the pomegranate juice—but your body will know. Science has linked the phytochemicals in pomegranates to protective roles in the body and a reduction in oxidation. The semisweet and tart flavor of the pomegranate plus the sweetness of pineapple makes for a tasty drink.
Serves 2 (about 1 cup each)

Combine the pineapple and pomegranate juice in a blender and blend until smooth. Add water if necessary to ease blending.

Stir the frozen pom-pineapple mixture with the Original Kombucha and if desired, add agave nectar to sweeten, if desired.

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

nutrition facts
(per serving)

90 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 5 mg sodium, 22 g carbohydrates, 1 g fiber, 17 g sugar, 0 g protein, 0% vitamin A, 2% calcium, 45% vitamin C, 2% iron

A creamy base of vanilla kefir combined with pumpkin and cashew cream gives this beverage a flavor similar to pumpkin pie filling. Another key is the sweetness coming from the pure maple syrup.

Why cashew cream? It is a unique way to add thickness and texture to a smoothie. It is dramatically different from cashew butter, which is similar in texture to peanut butter. Cashew cream is made by soaking cashews overnight to soften, then blending them with some water to whip the cashews into a smooth texture that is surprisingly creamy.
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.

Note:
How to make cashew cream: Place 1 cup raw unsalted cashews in a container or bowl and cover entirely with water. Cover and refrigerate overnight. Drain and transfer the cashews to a food processor. Blend until creamy and smooth, 3 to 5 minutes. During blending, add 1 tablespoon of water at a time to thin out the mixture if necessary. Store the cashew cream in an airtight container in the refrigerator for up to 7 days.

nutrition facts
(per serving)

210 calories, 9 g fat, 2 g saturated fat, 0 g trans fat, 0 mg cholesterol, 45 mg sodium, 25 g carbohydrates, 3 g fiber, 16 g sugar, 10 g protein, 190% vitamin A, 15% calcium, 6% vitamin C, 15% iron

Pumpkin Space Kefir

This shake gains its purple power from the sweet dark cherries, 100 percent grape juice, and acai powder. The acai tree, native to tropical Central and South America, has reddish-purple berries that are known to increase energy and health and have gained popularity as a super food. The berry has monounsaturated and polyunsaturated fats and provides essential amino acids plus resveratrol, polyphenols, and flavonoids. Although there is limited evidence based on studies in humans confirming the health benefits of acai, lab studies have demonstrated anti-cancer and anti-inflammatory activity.
Serves 2 (1 cup each)

Combine the cherries, kefir, and grape juice in a blender and blend until smooth. Add the acai powder and blend until well combined.

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

nutrition facts
(per serving)

120 calories, 1 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 35 mg sodium, 25 g carbohydrates, 2 g fiber, 22 g sugar, 3 g protein, 2% vitamin A, 10% calcium, 10% vitamin C, 2% iron

The secret to this smoothie lies in the oven-roasted apple slices; roasting the apples adds a delicious flavor to the smoothie. Plus the natural flavor of the Vanilla Bean Smoothie provides a fantastic base.
Serves 2 (1 cup each)

Combine the vanilla smoothie, milk, and roasted apples in a blender (see Note) and blend until smooth. Add the sliced apple and ice cubes and blend until icy and smooth.

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

Note:
How to prepare roasted cinnamon apples: Core and slice 1 medium apple (such as McIntosh, Golden Delicious, or other type good for baking). In a small bowl, toss the apple slices with 1 tablespoon agave nectar and 1 teaspoon ground cinnamon. Transfer to a baking sheet and roast at 350ºF for 15 to 20 minutes, until the apples are tender and lightly browned.