Drink Your Way to Gut Health (18 page)

The protein power of tempeh plus the vitamin C from pineapple and orange juice make for a delicious, refreshing, and healing blend that provides 310 percent of the daily value of vitamin C (186 milligrams).
Serves 1 (1½ cups)

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

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

nutrition facts
(per serving)

320 calories, 12 g fat, 8 g saturated fat, 0 g trans fat, 0 mg cholesterol, 25 mg sodium, 46 mg carbohydrates, 2 g fiber, 28 g sugar, 9 g protein, 4% vitamin A, 310% vitamin C, 10% calcium, 10% iron

Thinning

These recipes are all thinning by the nature of their ingredients, the overall calorie count, or the fiber content. When it comes to losing weight, total calories in (from foods and fluids) and total calories out (from energy expenditure and exercise) still matter.

Stick with the portion size indicated. However, if the recipe says “serves 2” and you have both servings, that may be okay if your overall calorie intake is still in check, just make sure you double the nutrition facts (calories, fat, etc.) for the recipe.

A thinning tip is to have breakfast every day—people who eat breakfast tend to weigh less! If you are prone to breakfast-skipping, try one of these smoothie recipes in a to-go mug for an on-the-go breakfast that will fill you up and get your day started! Or if you have a hectic week, make a batch of smoothies on the weekend and store them in the refrigerator for quick snacks to keep you going all week!

In addition to packing in 5 grams of fiber, this skinny drink boasts chia seeds, which are hydrophilic (meaning they retain water); they actually can absorb ten times their weight in water, which helps you to feel full. Finally, the antioxidant boost that tart cherry juice provides makes this a perfect drink to refuel a tired body.
Serves 1 (about 1 cup)

Combine the cherry juice, kombucha, and chia seeds in a glass. Stir to combine. Let the beverage set for 5 to 10 minutes (for the chia seeds to start to absorb water).

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

nutrition facts
(per serving)

150 calories, 5 g fat, ½ g saturated fat, 0 g trans fat, 0 mg cholesterol, 20 mg sodium, 25 mg carbohydrates, 5 g fiber, 14 g sugar, 3 g protein, 2% vitamin A, 2% vitamin C, 8% calcium, 4% iron

Tart Cherry–Chia Kombucha

Dark sweet cherries and black cherry seltzer balance out the sweetness of ginger beer and add an extra nutrient boost in this refreshing soda.
Serves 1 (1½ cups)

Combine the frozen cherries and seltzer in a blender and blend until icy and smooth.

In a glass, add the ginger beer and then stir in the frozen cherry mixture.

Serve immediately.

nutrition facts
(per serving)

140 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 0 mg sodium, 34 mg carbohydrates, 3 g fiber, 30 g sugar, 1 g protein, 0% vitamin A, 15% vitamin C, 2% calcium, 2% iron

This “soda” recipe is refreshing and light in calories with little or no added sugar (depending on whether you included the optional sweetener in the Cherry Lime Fizz). When choosing seltzer water, look for a naturally sweetened variety and avoid those with sugar substitutes like aspartame—the sweetness from the dark sweet cherries and the naturally flavored seltzer is all you will need!
Serves 1 (1½ cups)

In a glass, start with the lime fizz, then pour in the seltzer. Gently stir to combine.

Serve immediately.

nutrition facts
(per serving)

50 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 0 mg sodium, 13 mg carbohydrates, 2 g fiber, 10 g sugar, <1 g protein, 0% vitamin A, 15% vitamin C, 2% calcium, 2% iron

Chia seeds have been popping up on super food lists everywhere, and for a good reason. The tiny seeds are loaded with fiber and are a wonderful plant-based source of omega-3 fats. This smoothie is in the “skinny” smoothie category because of the chia seeds! The fiber from chia helps to fill you up and makes the smoothie a great on-the-go breakfast. Each serving has 14 grams of fiber toward your daily goal of 25 to 30 grams.
Serves 2 (1 cup each)

To make the pudding:
Combine the almond milk, chia seeds, and maple syrup in a bowl and stir to combine. Transfer the mixture to a storage container, cover, and refrigerate overnight. The mixture will have a pudding-like consistency. Makes about 2 cups.

To make the smoothie:
Combine 1½ cups of the chia pudding,* the yogurt, and cinnamon in a blender and pulse to blend.

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

* Enjoy the leftover pudding with a dash of cinnamon and chopped apple.

nutrition facts
(per serving)

270 calories, 16 g fat, 2 g saturated fat, 0 g trans fat, 0 mg cholesterol, 135 mg sodium, 30 g carbohydrates, 14 g fiber, 14 g sugar, 10 g protein, 10% vitamin A, 6% vitamin C, 60% calcium, 4% iron

Chia Pudding Smoothie

Blending watermelon with yogurt is a skinny way to enjoy a smoothie with a fresh watermelon flavor. Each serving of this smoothie only has 100 calories and is lightly sweet from the watermelon; add a bit of honey if you find it needs additional sweetness.
Serves 2 (1½
cups each)

Combine the watermelon, yogurt, and ice cubes in a blender and blend until smooth. If additional sweetness is desired, add the honey and blend again until combined.

Divide between 2 glasses and serve immediately.

nutrition facts
(per serving)

100 calories, 1 g fat, ½ g saturated fat, 0 g trans fat, <5 mg cholesterol, 40 mg sodium, 21 g carbohydrates, <1 g fiber, 18 g sugar, 4 g protein, 25% vitamin A, 30% vitamin C, 10% calcium, 4% iron

Creamy Watermelon Smoothie

One cup of grapes has only 55 calories and adds an icy texture and lightly sweet flavor to a smoothie. Frozen grapes are delicious all by themselves as a snack: Wash a bunch of grapes and place in a freezer bag for a staple to keep in your freezer.
Serves 2 (1 cup each)

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

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

nutrition facts
(per serving)

140 calories, 1½ g fat, 1 g saturated fat, 0 g trans fat, 5 mg cholesterol, 80 mg sodium, 23 g carbohydrates, <1 g fiber, 21 g sugar, 11 g protein, 6% vitamin A, 20% calcium, 15% vitamin C, 2% iron

This kefir recipe gets an omega-3 and antioxidant boost with the addition of chia seeds and spirulina. The water-retaining properties of chia seeds, which hold about ten times their weight in water, thicken the kefir. The drink grabs its color from the blue-green algae spirulina, which delivers complete plant-based protein (contains all the essential amino acids) plus iron, vitamin A, and vitamin E.
Serves 1 (about 1½ cups)

Combine all the ingredients in a glass. Mix to combine and serve.

nutrition facts
(per serving)

220 calories, 8 g fat, 2½ g saturated fat, 0 g trans fat, 0 mg cholesterol, 240 mg sodium, 25 g carbohydrates, 6 g fiber, 17 g sugar, 19 g protein, 10% vitamin A, 6% vitamin C, 40% calcium, 20% iron

This smoothie gains its fresh flavor from Key lime juice, and with only 70 calories. It is a refreshing smoothie that is light in calories and a great addition to a snack or breakfast. Key limes are smaller (about the size of a Ping-Pong ball) and have a notably different flavor compared to traditional limes. They are often available in the grocery store year-round (from Mexico and Central America); but the peak season to find them is June through August. Each lime will yield about ½ to 1 tablespoon of juice.
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.

Note:
Key limes are more perishable than regular Persian limes; store them in the refrigerator in a storage container or bag for up to 5 days.