Drink Your Way to Gut Health (7 page)

nutrition facts
(per serving)

120 calories, ½ g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 30 mg sodium, 22 g carbohydrates, 2 g fiber, 13 g sugar, 7 g protein, 4% vitamin A, 10% calcium, 180% vitamin C, 2% iron

The creaminess of the yogurt and the carrot juice combined with the fresh flavors from the strawberries and apple make for a perfect immune boost. This smoothie provides 360 percent of the daily value for vitamin A (18,051 IU) and 100 percent for vitamin C (60 milligrams).
Serves 1 (1 cup)

Combine the apple, carrot juice, yogurt, strawberries, and ice cubes in a blender (see Note) and blend until smooth.

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 kitchen blender, chop the apple into smaller pieces before blending.

nutrition facts
(per serving)

220 calories, 2½ g fat, 1½ g saturated fat, 0 g trans fat, 15 mg cholesterol, 140 mg sodium, 41 g carbohydrates, 4 g fiber, 32 g sugar, 10 g protein, 360% vitamin A, 25% calcium, 100% vitamin C, 6% iron

Fresh fruit whips up with the creaminess of kefir—the result is a delicious nutrient-packed drink. Making your own flavored kefir is a great way to include your own taste preferences. This kefir gets its immune-boosting properties from fresh mango and carrot juice. Each serving has 130 percent of the daily value for vitamin A (6,333 IU) and 100 percent for vitamin C (60 milligrams); both are important nutrients when it comes to boosting immune response.
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.

nutrition facts
(per serving)

210 calories, 2½ g fat, 1 g saturated fat, 0 g trans fat, 0 mg cholesterol, 135 mg sodium, 43 g carbohydrates, 4 g fiber, 38 g sugar, 7 g protein, 130% vitamin A, 100% vitamin C, 30% calcium, 2% iron

Fresh Mango Kefir

Boost your immune system with this smoothie, which provides 180 percent (107 milligrams) of the vitamin C you need every day, plus 46 percent of the vitamin K (36 micrograms). Vitamin K helps your body in many ways, including making proteins for healthy bones and tissues.
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)

170 calories, 4½ g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 75 mg sodium, 26 g carbohydrates, 5 g fiber, 18 g sugar, 8 g protein, 4% vitamin A, 180% vitamin C, 20% calcium, 4% iron

The flavor combination of mango and blueberry is delicious! Adjust the amount of honey according to your taste preference and the sweetness of the fruit.
Serves 2 (1½ cups each)

Combine all of the ingredients except the honey in a blender and blend until smooth. Sweeten to taste with the honey.

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

nutrition facts
(per serving)

230 calories, 1½ g fat, 1 g saturated fat, 0 g trans fat, 5 mg cholesterol, 95 mg sodium, 43 g carbohydrates, 3 g fiber, 38 g sugar, 14 g protein, 20% vitamin A, 50% vitamin C, 25% calcium, 2% iron

The health benefits from mangoes extend beyond fiber and vitamin C. The beautiful yellow-orange color contributes to the antioxidant powder of the fruit; the pigment is part of a family called carotenoids, which are powerful antioxidants.
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, 1 g fat, ½ g saturated fat, 0 g trans fat, <5 mg cholesterol, 50 mg sodium, 34 g carbohydrates, 3 g fiber, 26 g sugar, 6 g protein, 15% vitamin A, 15% calcium, 45% vitamin C, 2% iron

This twist on the traditional savory nature of lassi uses vanilla lassi as a base. You can use my lassi recipe, or pick up some bottled vanilla lassi from the grocery store. The recipe gets its name from my youngest taste tester: Our son Larry
loves
mango and pronounced this recipe his favorite of the book.
Serves 1 (1½ cups)

Combine the lassi and mango in a blender and blend until smooth.

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

nutrition facts
(per serving)

250 calories, 3½ g fat, 2 g saturated fat, 0 g trans fat, 15 mg cholesterol, 135 mg sodium, 48 g carbohydrates, 5 g fiber, 42 g sugar, 9 g protein, 25% vitamin A, 30% calcium, 80% vitamin C, 2% iron

This is hands down my favorite way to enjoy kombucha. The natural flavor of the oranges helps to mellow the strong kombucha, plus the orange boosts the vitamin C to 45 percent (28 milligrams) of your daily requirement. Try combining ½ cup of the orange kombucha with naturally flavored orange seltzer water—it is so refreshing.
Serves 1 (1 cup)

Combine the kombucha in a glass jar or container with 4 of the orange slices. Cover tightly and let the mixture set at room temperature for 6 to 12 hours, depending on the desired flavor intensity. Once the kombucha is flavored, store in the refrigerator for up to 3 or 4 days.

Strain the kombucha and serve over ice, garnishing with a fresh orange slice or two.

nutrition facts
(per serving)

60 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 10 mg sodium, 13 g carbohydrates, 2 g fiber, 2 g sugar, <1 g protein, 2% vitamin A, 2% calcium, 45% vitamin C, 2% iron

Providing more than 100 percent of your daily requirements of vitamins A and C, this rich, orange-colored smoothie is a powerful immune booster. Researchers from the Centers for Disease Control and Prevention found that those with the highest levels of alpha-carotene (found in orange fruits and vegetables) were 40 percent less likely to have died from any cause than those with the lowest levels or none in their bloodstream.
Serves 3 (about 1 cup each)

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

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

nutrition facts
(per serving)

160 calories, 2 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 85 mg sodium, 35 g carbohydrates, 4 g fiber, 22 g sugar, 2g protein, 160% vitamin A, 25% calcium, 120% vitamin C, 4% iron

This refreshing drink provides 180 percent (107 milligrams) of the daily value of vitamin C, thanks to the mix of strawberries, orange, and orange juice! Vitamin C, an important antioxidant, has been shown to help regenerate other antioxidants in the body. In addition, it plays an immune-boosting role and aids in the absorption of iron, specifically non-heme iron, which comes from plant sources.
Serves 2 (1 cup each)

Combine the yogurt, frozen strawberries, and orange juice in a blender (see Note) and blend until smooth. Add the orange, honey, and ice cubes and blend until the mixture has a smoothie texture.

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 standard kitchen blender, first chop the orange into small pieces.

nutrition facts
(per serving)

170 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 55 mg sodium, 31 g carbohydrates, 3 g fiber, 26 g sugar, 13 g protein, 2% vitamin A, 180% vitamin C, 15% calcium, 2% iron

This peach kefir is another avenue for packing in powerful alpha-carotene, which is linked to reducing the likelihood of dying of cancer or heart disease. Plus, each serving has 80 percent (40 milligrams) of the daily value for vitamin C.
Serves 2 (1 cup each)

Combine the frozen peaches, kefir, and orange juice in a blender and blend until smooth. Taste, and add agave nectar if needed.

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

nutrition facts
(per serving)

90 calories, 1 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 30 mg sodium, 17 g carbohydrates, 1 g fiber, 15 g sugar, 4 g protein, 8% vitamin A, 80% vitamin C, 8% calcium, 2% iron

If you feel a cold coming on or everyone around you is sneezing, add this recipe to your routine to give your immune system a boost! Each serving provides more than twice the amount of vitamin A you need each day, and four times the amount of vitamin C.
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)

220 calories, 2 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 425 mg sodium, 58 g carbohydrates, 5 g fiber, 23 g sugar, 3 g protein, 230% vitamin A, 25% calcium, 450% vitamin C, 6% iron

Roasted Red Pepper Juice