But not just any old smoothie will do. To beat bloat and flatten your belly by midday, you need one made from mostly raw ingredients—without any sugary additives or processed powders—that has the right enzymes to aid digestion, along with enough fiber to promote regularity. All 4 smoothies here, featured in my new book, Happy Gut: The Cleansing Program to Help You Lose Weight, Gain Energy, and Eliminate Pain, contain just the right ingredients to beat bloat and help get you on track so you can wear your favorite outfit.
While smoothies are a big part of my Gut C.A.R.E. Program, you can't sustain a happy, bloat-free life just by adding a few morning smoothies, despite what some experts say. For example, if you're always downing your breakfast smoothie while stressed and rushing out the door, you won't accomplish all your health and weight goals, no matter how low-sugar and filling your smoothie is. To achieve total gut health and happiness, you need a 360-degree approach to wellness that incorporates all aspects of health—mind, body, and spirit. That's where Happy Gut comes in, with real assistance on how to adopt a healthier and happier approach to holistic gut and body health.
Vincent Pedre, MD, is a board-certified internist, functional medicine–certified practitioner, and an expert on all types of gut-related maladies. He is a clinical instructor in medicine at the Mount Sinai School of Medicine in New York City in addition to being certified in yoga and a licensed acupuncturist.
Tip: For all of the smoothies, I recommend choosing a hypoallergenic, nondairy protein powder, such as hemp or pea.
Green Vitality:
This phytonutrient-filled, omega-3-rich smoothie will help you start your day off right with a burst of raw, green energy.
Ingredients
2 cups almond milk or coconut-almond milk
½ English cucumber
1 cup baby spinach
1 cup Swiss chard
1 tablespoon almond butter
5 walnut halves
1 teaspoon vanilla extract
1 teaspoon spirulina
3-4 tablespoons (approx. 37.5-50 grams) protein powder
⅛ teaspoon sea salt
⅛ teaspoon cinnamon
¼ cup ice (2 cubes from an ice cube tray), optional
2 cups almond milk or coconut-almond milk
½ English cucumber
1 cup baby spinach
1 cup Swiss chard
1 tablespoon almond butter
5 walnut halves
1 teaspoon vanilla extract
1 teaspoon spirulina
3-4 tablespoons (approx. 37.5-50 grams) protein powder
⅛ teaspoon sea salt
⅛ teaspoon cinnamon
¼ cup ice (2 cubes from an ice cube tray), optional
Directions
1. ADD all the ingredients in the order given to the blender. Blend until smooth.
1. ADD all the ingredients in the order given to the blender. Blend until smooth.
Blue Ginger Smoothie:
Rich in minerals and phytonutrients, this smoothie features chlorella—an antioxidant-rich blue-green algae—along with blueberries, ginger, and Brazil nuts. It is super-charged for healthier digestion while helping improve hair and skin.
Ingredients
1 cup frozen blueberries
¼ cup whole Brazil nuts
1½ cups filtered water
2 teaspoon chlorella (in powder form)
1 large handful spinach
One 2-inch piece ginger (about 1 tbsp), peeled and finely grated
1 tablespoon coconut oil
3-4 tablespoons (approx. 37.5-50 grams) protein powder
¼ cup almond milk (optional; add for a creamier finish)
1 sprig of mint leaves (optional)
1 cup frozen blueberries
¼ cup whole Brazil nuts
1½ cups filtered water
2 teaspoon chlorella (in powder form)
1 large handful spinach
One 2-inch piece ginger (about 1 tbsp), peeled and finely grated
1 tablespoon coconut oil
3-4 tablespoons (approx. 37.5-50 grams) protein powder
¼ cup almond milk (optional; add for a creamier finish)
1 sprig of mint leaves (optional)
Directions
1. ADD all the ingredients in the order given to the blender. Blend until smooth.
2. GARNISH with a sprig of mint leaves if desired.
1. ADD all the ingredients in the order given to the blender. Blend until smooth.
2. GARNISH with a sprig of mint leaves if desired.
Tip: If you prefer a lighter bite of spicy ginger, start with 1 tsp and add more as you desire for just the right kick.
Goji Strawberry Smoothie:
Powered by goji berries and the soothing flavor of coconut manna, this strawberry-enhanced smoothie will please your taste buds while keeping you full and happy for hours.
Ingredients
¼ cup fresh or frozen organic strawberries
1 cup almond milk
¼ cup filtered water
¼ cup coconut water
1-2 tablespoons goji powder
1 tablespoon coconut manna
3-4 tablespoons (approx. 37.5-50 grams) protein powder
Ice cubes (optional)
Goji berries (optional; for garnish)
¼ cup fresh or frozen organic strawberries
1 cup almond milk
¼ cup filtered water
¼ cup coconut water
1-2 tablespoons goji powder
1 tablespoon coconut manna
3-4 tablespoons (approx. 37.5-50 grams) protein powder
Ice cubes (optional)
Goji berries (optional; for garnish)
Directions
1. FREEZE fresh strawberries the night before.
2. PLACE all ingredients in a high-speed blender and blend until smooth.
3. ADD a few ice cubes if you prefer a cooler, thicker smoothie.
4. ENJOY with a garnish of goji berries.
1. FREEZE fresh strawberries the night before.
2. PLACE all ingredients in a high-speed blender and blend until smooth.
3. ADD a few ice cubes if you prefer a cooler, thicker smoothie.
4. ENJOY with a garnish of goji berries.
Chocolate Covered Almond Smoothie:
The secret ingredient in this smoothie is hemp hearts, or shelled seeds of the hemp plant that are rich in difficult-to-find omega-3 fatty acids, along with protein, vitamins, and healthy enzymes. Plus, it doesn't hurt to start your day with some filling, stomach-soothing, and brain-boosting chocolate.
Ingredients
2 cups almond milk or coconut-almond milk
2 teaspoons cacao powder
2 tablespoons almond butter
1 teaspoon vanilla extract
1 teaspoon ground chia seeds
1/4 teaspoon ground nutmeg
3-4 tablespoons (approx. 37.5-50 grams) protein powder
1/4 cup hemp hearts
2 cups almond milk or coconut-almond milk
2 teaspoons cacao powder
2 tablespoons almond butter
1 teaspoon vanilla extract
1 teaspoon ground chia seeds
1/4 teaspoon ground nutmeg
3-4 tablespoons (approx. 37.5-50 grams) protein powder
1/4 cup hemp hearts
Source: thescienceofeating.com
