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HIGH FIBRE, GUT LOVING GREEN SMOOTHIE

Barb Hodgens

Posted on April 24 2018

BUMP UP YOUR GREENS IN ONE HIT!

A daily green smoothie is an easy way to increase your intake of fibre and transform your health from the inside out. Studies show that dietary fibre plays an important role in gut health, so bumping up your greens is a smart way to ensure good gut maintenance. 

This gut loving smoothie is brimming with more nutrients than your average meal! All the wholesome green ingredients work together to make a creamy drink that will boost your fibre, taste refreshing and soothe your gut. It’s so filling, it is a meal in itself!

INGREDIENTS (serves 1)

  • 1-2 cups almond milk (depends if you prefer to drink it or spoon it)
  • 1/2 green apple
  • 1 cup kale
  • 1 frozen banana, cut into chunks
  • 1 teaspoon freshly grated ginger
  • 1/2 tablespoon chia seeds
  • small handful of almonds with their skins on
  • 1/4 avocado (optional)
  • 1 tablespoon raw honey

 

GUT LOVING EXTRAS (all optional)

  • 1 tablespoon homemade yogurt - dairy, coconut, nut milk
  • Whey from homemade yogurt
  • 1 tablespoon collagen hydrolysate gelatin powder (non-gelling & flavourless)
  • 1 teaspoon probiotic powder
  • 1 scoop L-glutamine powder (flavourless)

 

METHOD

Simply blend all the ingredients for approximately 1 minute in your Luvele blender 

HERE'S WHY THIS GREEN SMOOTHIE IS GOOD FOR YOUR GUT

Kale – a member of the cancer-fighting cruciferous vegetable family. It is jam packed with vitamins, especially K and A and is a powerful anti-inflammatory, antioxidant and detoxifying super green. Start with one cup full if you are new to the taste. 
Avocado – a perfect dose of healthy fat. Contain more soluble fibre than most foods and helps stabilise blood sugar levels. Facilitates proper bowel function and helps control weight. Has the highest protein and lowest sugar content of any fruit. Source 
Chia seeds - create a gelatin-like substance in the stomach. “This gel-forming action is due to the soluble fibre and can work as a prebiotic, supporting the growth of probiotics in the gut.” Read more. The amount of chia in this smoothie will provide your recommended daily dose of fibre. Also chia seeds are rich in omega 3 fatty acids, are anti-inflammatory and keep you feeling full longer.

Ginger – is a potent anti-inflammatory that is known to help relieve symptoms of IBS and boost nutrient absorption.
Banana – has a natural antacid effect and can help normalize digestive function. They are also full of healthy carbohydrates and potassium that fills you up and gives you loads of energy. Read more about bananas and gut health here.
Apple – has the ability to improve digestion and assist the immune system thanks to being extremely rich in dietary fibre and important antioxidants. 
Almonds – energy dense, full of good fat and packed with dietary fibre that feeds your good gut microbes. 

WANT THE MOST POTENT GUT LOVING GREEN SMOOTHIE? - THEN ADD THESE

Probiotics are the ‘good’ and friendly bacteria that help us properly break down and digest our food. They help keep our gut in check and prevent ‘bad’ bacteria from overgrowth. You can get a dose of probiotics to your smoothie by adding some homemade yogurt – dairy, coconut or nut milk or whey (the liquid that separates from homemade yogurt.)
L-Glutamine - (my favourite gut loving amino acid) is fundamental to digestive and immune systems. It’s great for repairing damage to the gut, and is critical for helping heal leaky gut. It is flavourless and ideal for adding to smoothies. (3 to 5 grams a day is recommend)

Collagen Hydrosylate Powder - contains a unique profile of 20 different amino acids, including eight of the nine essential amino acids. These particular amino acids have been proven to help generate cell growth and encourage collagen production in the body to benefit digestion, skin, weight loss, bone, teeth, hair and nail strength. It is soluble in cold water and tasteless. 

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