Drink Your Way to Gut Health (6 page)

nutrition facts*
(per serving)

40 calories, 2 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 0 mg sodium, 5 g carbohydrates, 0 g fiber, 4 g sugar, <1 g protein, 10% vitamin A, 0% vitamin C, 0% calcium, 2% iron

*Nutrition facts are approximate and can vary slightly from batch to batch.

Homemade Almond Milk

Lassi, a yogurt-based drink popular in India and Pakistan, is a blend of yogurt, water, spices, and sometimes fruit. Traditionally a lassi is savory and includes cumin. Sometimes they are sweetened with fruit instead of spices. For a fruity lassi, try
Larry's Mango Lassi
.
Serves 2 (1 cup each)

Combine the yogurt and milk in a mixing bowl and whisk until combined. Stir in the sugar, if desired, and vanilla extract. Divide among glasses and serve or store in the refrigerator for up to 3 to 4 days.

nutrition facts
(per serving)

130 calories, 3 g fat, 2 g saturated fat, 0 g trans fat, 15 mg cholesterol, 140 mg sodium, 15 g carbohydrates, 0 g fiber, 15 g sugar, 10 g protein, 2% vitamin A, 35% calcium, 4% vitamin C, 0% iron

Vanilla Lassi

Smoothie
and Beverage
Recipes

Immune-Boosting

When it comes to boosting your immune system, there are a couple of important vitamins and minerals that play key roles, including vitamin A, vitamin C, and zinc. Food sources of each of these that are included into the recipes in this section include:

Vitamin A: red peppers, mango, carrots, cantaloupe, milk, and yogurt

Vitamin C: red peppers, oranges and orange juice, strawberries, kiwi, and cantaloupe

Zinc: yogurt and milk

Try having one of the smoothies daily during cold and flu season to help keep your immune system working at its peak.

This smoothie is rich in vitamin C, a water-soluble vitamin that is an important antioxidant. In addition, each serving provides 25 percent of your daily requirement of vitamin A, an important fat-soluble vitamin (which means it requires fat to be utilized by the body). The good news is that the drink also has 9 grams of fat, coming mostly from the avocado, to help absorb the vitamin A.
Serves 2 (1 cup each)

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

Divide between 2 glasses and serve immediately.

Note:
This recipe works best with a high-speed blender. If using a traditional kitchen blender, chop the orange and tempeh before adding to the blender.

nutrition facts
(per serving)

210 calories, 9 g fat, 2 g saturated fat, 0 g trans fat, 5 mg cholesterol, 75 mg sodium, 26 mg carbohydrates, 5 g fiber, 16 g sugar, 9 g protein, 25% vitamin A, 70% vitamin C, 20% calcium, 6% iron

Avocado Orange Smoothie

This smoothie gets its immune-boosting properties from deep dark blueberries, which are rich in anthocyanins, a powerful antioxidant. Plus it boasts an additional immune boost from the zinc that is naturally occurring in the milk; each cup of milk has about 1 milligram of zinc. It also has cinnamon, which for centuries has been used by cultures to treat gastrointestinal problems and other ailments. Although modern science has not yet been able to prove the health connection, the warm cinnamon flavor complements the yogurt and blueberries quite well.
Serves 2 (1 cup each)

Combine the yogurt and milk in a blender and blend until smooth.

Add the blueberries, agave, cinnamon, and ice cubes. Blend until icy and smooth.

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

Note:
It is best to enjoy smoothies immediately after making, although they can be saved in the refrigerator for up to 3 or 4 days. Before serving, stir the smoothie well.

nutrition facts
(per serving)

180 calories, 1 g fat, 1 g saturated fat, 0 g trans fat, <5 mg cholesterol, 80 mg sodium, 29 g carbohydrates, 3 g fiber, 25 g sugar, 15 g protein, 4% vitamin A, 10% vitamin C, 20% calcium, 2% iron

Blueberry Cinnamon Crush

Thanks to the carrot juice, each serving of this bright orange smoothie has 180 percent (8,774 IU) of the daily value for vitamin A, which plays crucial roles in the body including helping your skin and eyes. When shopping for carrot juice, select 100 percent carrot juice for the maximum nutrition benefit.
Serves 2 (1 cup each)

Combine the apple, carrot juice, strawberries, and ice cubes in a blender and blend until smooth.

Divide the carrot juice mixture between 2 glasses (about ½ cup each). Stir ½ cup of the kombucha into each glass. 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, 50 mg sodium, 14 g carbohydrates, 2 g fiber, 10 g sugar, <1 g protein, 180% vitamin A, 2% calcium, 30% vitamin C, 2% iron

Carrot Kombucha

Tons (well, a couple hundred to be more exact) of smoothies were prepared in preparation for this book. My faithful panel of taste testers eagerly tried nearly all of the recipes over the course of the tests, and they each picked a favorite. This smoothie is our oldest son's favorite, and I hope that you will enjoy it as much as he does! Each serving has 180 percent of the immune-boosting vitamin C you need every day. Plus the Greek yogurt provides extra immune-boosting power with its naturally occurring zinc.
Serves 2 (1 cup each)

Combine all of the ingredients in a blender (see Note) and blend until frothy and smooth. Serve immediately or refrigerate for up to 3 or 4 days.

Note:
This works best with a high-speed blender. If using a kitchen blender, chop the oranges into smaller pieces first before blending.