Drink Your Way to Gut Health (17 page)

Creamy, protein-packed Greek yogurt mixed with blackberry kombucha is an excellent flavor combination. The vanilla extract and ginger add a delicious counterpoint.
Serves 1 (1 cup)

Stir the yogurt into the kombucha. Add the vanilla and ground ginger.

Mix well and serve immediately.

nutrition facts
(per serving)

150 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 60 mg sodium, 23 g carbohydrates, 4 g fiber, 16 g sugar, 13 g protein, 4% vitamin A, 15% calcium, 30% vitamin C, 4% iron

Each serving of this smoothie has a mix of carbohydrates and protein to refuel tired muscles. Plus the banana delivers 257 milligrams of potassium.
Serves 2 (1 cup each)

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

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

nutrition facts
(per serving)

230 calories, 6 g fat, 2½ g saturated fat, 0 g trans fat, 0 mg cholesterol, 75 mg sodium, 30 g carbohydrates, 2 g fiber, 24 g sugar, 15 g protein, 2% vitamin A, 20% calcium, 8% vitamin C, 2% iron

Nutella Smoothie

What goes together better than chocolate and peanut butter? This smoothie celebrates this iconic flavor combination and blends in probiotics from yogurt and kefir. When choosing peanut butter, it is worth paying extra for natural peanut butter that has an ingredient list of just peanuts and salt. Blended peanut butters have added sugar and oils, giving each serving about 3 grams of sugar—almost a teaspoon worth of added sugar! Once you get used to the more peanut-like flavor of natural peanut butter and stirring it well (the oil separates during storage), you won't turn back.
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)

280 calories, 12 g fat, 4 g saturated fat, 0 g trans fat, 10 mg cholesterol, 110 mg sodium, 28 g carbohydrates, 2 g fiber, 22 g sugar, 16 g protein, 15% vitamin A, 35% calcium, 10% vitamin C, 6% iron

Rice pudding in a glass is a delicious way to enjoy the taste of the iconic comfort dessert. This smoothie gains its sweetness from the raisins, yogurt, and apple—no need for additional sugar.
Serves 2 (1 cup each)

Combine the rice, yogurt, and raisins in a blender (see Note) and blend until smooth. Add the apple, almond milk, coconut milk, and cinnamon. Blend until smooth.

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

Note:
This recipe works best with a high speed blender. If using a traditional blender, chop the apple into smaller pieces before blending.

nutrition facts
(per serving)

260 calories, 4 g fat, 2½ g saturated fat, 0 g trans fat, 5 mg cholesterol, 80 mg sodium, 49 g carbohydrates, 4 g fiber, 31 g sugar, 6 g protein, 8% vitamin A, 25% calcium, 10% vitamin C, 6% iron

This smoothie holds up very well when refrigerated; make it ahead for a ready-to-drink post-workout refueling smoothie. The granola and banana create an interesting texture and provide a blend of carbohydrates and protein to refuel tired muscles.
Serves 2 (1 cup each)

Combine all of the ingredients in a blender and blend until smooth (see Note).

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

Note:
Because of the granola, the smoothie will have some texture from the grains.

nutrition facts
(per serving)

290 calories, 9 g total fat, 2 g saturated fat, 0 g trans fat, 0 mg cholesterol, 110 mg sodium, 43 g carbohydrates, 5 g fiber, 20 g sugar, 11 g protein, 4% vitamin A, 8% vitamin C, 20% calcium, 8% iron

The famous kid-friendly snack (celery, PB, and raisins) actually doubles as a delicious-tasting smoothie when mixed with yogurt!
Serves 2 (1 cup each)

Combine the chopped celery, yogurt, ½ cup of the milk, and the peanut butter in a blender and blend until smooth. Add the remaining ¾ cup milk, the raisins, and honey and blend again until smooth.

Divide between 2 glasses. Serve, garnished with raisins and celery if you like, or store in the refrigerator for up to 3 or 4 days.

nutrition facts
(per serving)

220 calories, 10 g total fat, 2 g saturated fat, 0 g trans fat, 0 mg cholesterol, 120 mg sodium, 28 g carbohydrates, 2 g fiber, 24 g sugar, 8 g protein, 6% vitamin A, 2% vitamin C, 30% calcium, 6% iron

Adding granola to a smoothie gives it an instant nutrient boost. Make sure you choose granola carefully—not all are created equal. Some are more like a cookie than a health food. Look for varieties that are made with whole grains and have limited added sugar.
Serves 2 (1 cup each)

Combine the raspberries, coconut milk, and kefir in a blender and blend until smooth. Add the granola and sugar and blend again until smooth (see Note).

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

Note:
Because of the granola, the texture of the smoothie will be a little grainy.

nutrition facts
(per serving)

190 calories, 4½ g fat, 2½ g saturated fat, 0 g trans fat, 0 mg cholesterol, 70 mg sodium, 33 g carbohydrates, 6 g fiber, 12 g sugar, 5 g protein, 8% vitamin A, 15% calcium, 30% vitamin C, 8% iron

Raspberry Granola Smoothie

When you are craving a sweet treat, this smoothie is a great option. The sweetness comes from the Vanilla Bean Smoothie and raisins; a hint of cinnamon brings the traditional oatmeal cookie flavor. The 3 grams of fiber and 12 grams of protein will help fill you up and leave you feeling satisfied.
Serves 2 (1 cup each)

Combine the smoothie, oats, and raisins in a blender and blend until smooth (see Note). Add the milk, cinnamon, and ice cubes. Blend again until icy and frothy.

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

Note:
Due to the oats, the texture will be slightly coarse.

nutrition facts
(per serving)

220 calories, 2½ g fat, 1 g saturated fat, 0 g trans fat, <5 mg cholesterol, 70 mg sodium, 39 g carbohydrates, 3 g fiber, 25 g sugar, 12 g protein, 4% vitamin A, 20% calcium, 0% vitamin C, 8% iron

A blend of protein from the vanilla smoothie and a nutrient boost from strawberries and bananas make for an excellent refueling drink. Instead of the vanilla bean smoothie, look for store-bought vanilla kefir or yogurt to use as a substitute.
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)

200 calories, 1 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 40 mg sodium, 43 g carbohydrates, 5 g fiber, 28 g sugar, 8 g protein, 4% vitamin A, 10% calcium, 100% vitamin C, 4% iron

Blueberries and more blueberries! This shake is a blast of antioxidants and carbohydrates and includes some protein from the Greek yogurt. An additional boost comes from the Barlean's Total Omega Swirl, which is flavored flax oil that provides about 1.6 grams of omega-3 fats.
Serves 1 (about 1½ cups)

Combine the blueberries, yogurt, and juice in a blender and blend until smooth. Add the omega swirl oil and blend until smooth.

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

nutrition facts
(per serving)

270 calories, 6 g fat, ½ g saturated fat, 0 g trans fat, 0 mg cholesterol, 60 mg sodium, 45 g carbohydrates, 4 g fiber, 32 g sugar, 13 g protein, 2% vitamin A, 15% calcium, 6% vitamin C, 2% iron

Blueberry Omega Shake