Drink Your Way to Gut Health (14 page)

nutrition facts
(per serving)

170 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 125 mg sodium, 30 g carbohydrates, 2 g fiber, 25 g sugar, 13 g protein, 0% vitamin A, 15% calcium, 6% vitamin C, 4% iron

Red Dragon

A favorite drink of mine is the Arnold Palmer: half lemonade and half iced tea. My combination of kombucha tea, lemon juice, and a tiny amount of sugar (only ½ teaspoon per serving) is a lightly sweetened, probiotic-rich twist on the traditional.
Serves 2 (1 cup each)

Combine the water, lemon juice, and sugar in a glass and stir until the sugar is dissolved. Add the kombucha and ice and serve.

nutrition facts
(per serving)

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

Around the world, ginger, with its strong flavor and health-helping properties, has played a role in both cuisine and healing. It has been found to have an impact on the body similar to that of NSAIDs (non-steroidal anti-inflammatory drugs), giving the rhizome its pain-fighting and inflammation-lowering reputation.
Serves 2 (1 cup each)

Combine the kombucha and ginger in a glass and let the mixture steep for 1 to 2 hours (or overnight in the refrigerator for a stronger ginger flavor).

Strain the kombucha and divide between 2 glasses. Add the ice cubes and serve.

nutrition facts
(per serving)

35 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 10 mg sodium, 8 g carbohydrates, 0 g fiber, 2 g sugar, 0 g protein, 0% vitamin A, 0% calcium, 0% vitamin C, 0% iron

Nutrient-Rich

Nearly every beverage in this book could land itself in the Nutrient-Rich category. When you are using primarily foods like fruits, vegetables, yogurt, kefir, and kombucha as the basis of your beverages, they are
all
rich in nutrients. But the recipes that stand out among the others are the ones included in this section.

The bold red-purple color of this smoothie packs in important plant compounds, while the strawberries and beets give it 150 percent of your daily requirement of vitamin C (90 milligrams). When choosing beets, look for smooth and round ones that have bright green tops.
Serves 1 (1½ cups)

Combine the kefir, strawberries, and beet in a blender (see Note) and blend until smooth. Taste, and if you think it needs added sweetness, stir in the agave nectar.

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

Note:
This recipe works best in a high-speed blender. If you are using a traditional kitchen blender, chop or shred the beet first to ease the blending process.

nutrition facts
(per serving)

190 calories, 2½ g fat, 1½ g saturated fat, 0 g trans fat, 0 mg cholesterol, 190 mg sodium, 31 g carbohydrates, 5 g fiber, 24 g sugar, 13 g protein, 10% vitamin A, 35% calcium, 150% vitamin C, 8% iron

Berry Beet Smoothie

This nutrient-rich smoothie packs in over 100 percent of the daily value for vitamin C—80 milligrams! Plus, it delivers important B vitamins like vitamin B
6
(pyridoxine), folate, and niacin. B vitamins are an important group of water soluble vitamins that the body uses for the maintenance of healthy brain cells, the breakdown of carbohydrates, and the production of neurotransmitters that regulate mood.
Serves 1 (1½ cups)

Combine the tempeh, banana, strawberries, almond milk, orange juice, and agave nectar in a blender. Add the ice cubes and blend to combine.

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

nutrition facts
(per serving)

260 calories, 3½ g fat, 1 g saturated fat, 0 g trans fat, 5 mg cholesterol, 75 mg sodium, 47 g carbohydrates, 4 g fiber, 28 g sugar, 13 g protein, 6% vitamin A, 20% calcium, 130% vitamin C, 10% iron

Here's a great way to get over 2 cups of fruit and vegetables into your day, plus an extra boost from lemonade kefir, which is rich in probiotics. The smoothie offers 310 percent of the daily value for vitamin C (183 milligrams), 15 percent for iron (3 milligrams), plus 8 grams of belly-filling fiber. And there is no added sugar—all the sweetness you need comes right from the strawberries and the subtle sweetness of the probiotic lemonade.
Serves 1 (1½ cups)

Combine the spinach, fresh strawberries, and lemonade in a blender and blend until smooth. Add the frozen strawberries and blend until smooth.

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

nutrition facts
(per serving)

140 calories, 1 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 15 mg sodium, 36 g carbohydrates, 8 g fiber, 22 g sugar, 3 g protein, 10% vitamin A, 8% calcium, 310% vitamin C, 15% iron

A brilliant orange smoothie with 310 percent of your daily requirement of vitamin A (15,628 IU), and it also gives a boost of B vitamins.
Serves 1 (1½ cups)

Heat a small skillet over medium heat. Add the sliced leeks to the dry pan and cook, stirring, until tender, 5 to 7 minutes.

Combine the sautéed leeks, squash, broth, miso, and garlic powder in a blender and blend until smooth. If the mixture is too thick, add water to thin to the desired consistency. Finish with the sea salt.

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

Note:
How to roast butternut squash: Place 2 cups frozen butternut squash cubes on a baking sheet and roast at 350°F for 20 to 25 minutes, until lightly browned. Let cool, then refrigerate in an airtight container.

nutrition facts
(per serving)

120 calories, ½ g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 620 mg sodium, 29 g carbohydrates, 4 g fiber, 6 g sugar, 3 g protein, 310% vitamin A, 10% calcium, 60% vitamin C, 10% iron

Butternut Squash Smoothie

This smoothie is rich in belly-slimming monounsaturated fat; each serving has 17 grams of fat, mostly healthy fat from the avocado. Plus it gets an antioxidant boost (and chocolate flavor) from unsweetened cocoa powder. In fact, cocoa powder rounds out the top-20 list of the highest antioxidant-containing foods.
Serves 2 (1 cup each)

Combine ½ cup of the coconut milk with the avocado in a blender and blend until smooth.

Add the remaining 1 cup coconut milk, the cocoa powder, and agave nectar and blend again, until smooth.

Divide between 2 glasses and serve.

nutrition facts
(per serving)

200 calories, 17 g fat, 5 g saturated fat, 0 g trans fat, 0 mg cholesterol, 20 mg sodium, 16 g carbohydrates, 8 g fiber, 6 g sugar, 2 g protein, 10% vitamin A, 8% calcium, 15% vitamin C, 8% iron

Silky Coco-Cado Smoothie