Drink Your Way to Gut Health (19 page)

nutrition facts
(per serving)

70 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 40 mg sodium, 11 g carbohydrates, <1 g fiber, 9 g sugar, 6 g protein, 0% vitamin A, 8% calcium, 30% vitamin C, 0% iron

Honeydew Lime Smoothie

A slice of Key lime pie can have as many as 450 calories; each serving of this smoothie has just about half that number. The distinct flavor of the Key lime juice makes this a perfect dessert-like beverage to enjoy in a glass. Certainly this smoothie could also be made with regular vanilla yogurt instead of the frozen yogurt, yet the frozen yogurt is what really makes the drink!
Serves 2 (1 cup each)

Combine the yogurt, lime juice, 2 of the graham cracker squares, and the dates in a blender and blend until smooth. Add the vanilla and ice and blend until icy and frothy.

Crumble the remaining graham cracker square.

Divide the smoothie between 2 glasses and serve, sprinkled with the graham cracker crumbs, or store in the refrigerator for up to 3 or 4 days.

nutrition facts
(per serving)

230 calories, 1½ g fat, 0 g saturated fat, 0 g trans fat, <5 mg cholesterol, 120 mg sodium, 48 g carbohydrates, 2 g fiber, 37 g sugar, 5 g protein, 0% vitamin A, 20% calcium, 40% vitamin C, 4% iron

This smoothie has a light coconut flavor and a filling 110 calories on account of the 8 grams of fat from the coconut and coconut products (milk and yogurt). The interesting thing about the saturated fat in coconut is that it is a medium-chained triglyceride that is directly utilized by the body for energy. Although research is emerging that is identifying the types of saturated fat that need to be limited, remember that while some saturated fat can be part of a balanced eating routine, even saturated fat from coconut products needs to be in moderation.
Serves 2 (1 cup each)

Combine the coconut milk beverage, cultured coconut milk, sugar, and ice in a blender and blend until frothy and smooth.

Heat a small skillet over medium heat. Add the coconut flakes and toast, stirring occasionally, until a light brown color, 3 to 4 minutes.

Divide the smoothie between 2 glasses and serve topped with the toasted coconut, or store in the refrigerator for up to 3 or 4 days.

nutrition facts
(per serving)

110 calories, 8 g fat, 7 g saturated fat, 0 g trans fat, 0 mg cholesterol, 10 mg sodium, 12 g carbohydrates, 2 g fiber, 9 g sugar, 0 g protein, 6% vitamin A, 10% calcium, 0% vitamin C, 4% iron

A mojito traditionally blends together lime slices, mint leaves, simple syrup, and rum—yet it doubles well as a refreshing drink! Add water kefir for a hint of subtle sweetness and skip the rum and you have a refreshing probiotic drink, ideal for a hot day.
Serves 1 (1 cup)

Muddle the lime slices and mint leaves in a glass to release the juice and mint flavor. Add the kefir and ice. Serve chilled.

nutrition facts*
(per serving)

45 calories, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 10 mg sodium, 12 g carbohydrates, 2 g fiber, 9 g sugar, <1 g protein, 10% vitamin A, 4% calcium, 20% vitamin C, 8% iron

*
It is difficult to calculate the nutrition facts for water kefir because the nutrition varies based on how much sugar is fermented by the kefir grains during the process.

Tomatoes usually steal the stage when it comes to lycopene, but watermelon is rich in lycopene too. In fact, this freeze has 13,777 micrograms of lycopene from the watermelon. The probiotic boost comes from the Coconut Water Kefir.
Serves 1 (about 1 cup)

Combine the watermelon and ice in a blender and blend until smooth. Add water during blending if needed to ease blending.

Add the watermelon mixture to a glass, then top with the cherry seltzer and kefir. Stir gently to combine and serve.

nutrition facts*
(per serving)

140 calories, ½ g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 75 mg sodium, 35 g carbohydrates, 3 g fiber, 27 g sugar, 2 g protein, 45% vitamin A, 6% calcium, 60% vitamin C, 15% iron

*
It is difficult to calculate the nutrition facts for water kefir because the nutrition varies based on how much sugar is fermented by the kefir grains during the process.

Who wants cheesecake for breakfast? Of course, this smoothie isn't exactly like traditional cheesecake, but it sure is a great way to enjoy the creamy flavor and texture without as many calories.
Serves 2 (1 cup each)

Combine the cream cheese, kefir, and berries in a blender and blend until smooth.

Divide between 2 glasses, top each with crumbled graham cracker, and serve immediately.

nutrition facts
(per serving)

170 calories, 4½ g fat, 2½ g saturated fat, 15 mg cholesterol, 120 mg sodium, 27 g carbohydrates, 3 g fiber, 18 g sugar, 7 g protein, 10% vitamin A, 20% calcium, 70% vitamin C, 6% iron

Very Berry Cheesecake Smoothie

Each serving of this shake has 4 grams of fiber and only 140 calories. There are many types of pears to choose from including Bosc, Bartlett, and Asian (which is also known as apple pear), just to name a few. The Bartlett is a great option for this shake because it tends to be very juicy and flavorful, and as it ripens it gains sweetness. Let the pears ripen until they are slightly soft to the touch so that they will blend smoothly. If the pears are too ripe, it can give the shake a grainy texture.
Serves 2 (1 cup each)

Combine all the ingredients in a blender (see Note) and blend until smooth. If the shake is too thick, thin with additional water or ice cubes.

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 regular kitchen blender, chop the pears into smaller pieces before blending.

nutrition facts
(per serving)

140 calories, 1½ g fat, 1 g saturated fat, 0 g trans fat, <5 mg cholesterol, 55 mg sodium, 31 g carbohydrates, 4 g fiber, 23 g sugar, 3 g protein, 2% vitamin A, 10% calcium, 10% vitamin C, 2% iron

This smoothie is simple to stir together and is refreshing, light, and yet incredibly filling on account of the 9 grams of fiber from the strawberries and chia. If you prefer an icy texture, blend the ingredients together with 2 or 3 ice cubes.
Serves 1 (1 cup)

Combine the kefir and passion tea in a glass and stir to combine. Add the chia seeds and stir to combine.

Let the mixture set for 10 to 15 minutes for the chia seeds to absorb the liquid. Stir again and serve.

nutrition facts
(per serving)

200 calories, 7 g fat, 1 g saturated fat, 0 g trans fat, 0 mg cholesterol, 41 mg sodium, 41 g carbohydrates, 9 g fiber, 30 g sugar, 8 g protein, 30% vitamin A, 30% calcium, 130% vitamin C, 2% iron

Cocktails and Shakes

It is important to make room in your eating routine for some “fun” calories and treats! These cocktail, soda, and shake recipes are certainly fun, but each also includes a probiotic base like frozen yogurt, frozen kefir, ginger beer, or yogurt, and even one drink includes pickles! Think of these as healthier twists on cocktails and shakes.

When buying store-bought frozen yogurt, make sure to look for the words “live and active cultures” on the packaging or product website, as not all frozen yogurts are created equal. If you have trouble finding frozen yogurt or frozen kefir at your grocery store, as a stand-in freeze homemade yogurt or kefir in ice cube trays and use in the recipes instead of the store-bought.

This drink has a fun story behind it—it's a family tradition that my dad and uncles started many, many years ago. The story goes that they were all having a fun night and when it was time to have a shot of tequila they realized they were out of lemons, so they got a little creative and found some pickles; they figured the salty flavor would go well with the tequila. While I'm certain the probiotic power of pickles is not what they had in mind when they created it, this signature family drink has found its way into print! As for the name, Jose is for the Jose Cuervo tequila and Grabowski for the pickle. Enjoying these has become a matter of tradition, one that has been carried out at numerous gatherings and been shared with too many friends to count.
Serves 2 (1 pickle shot each)

Hollow out each half of the pickle using the melon baller, making 2 shot glasses.

Fill each half of the pickle with the tequila and cheers! The pickle is the chaser for the shot: After you have the tequila, eat the pickle.

nutrition facts
(per serving)

90 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 870 mg sodium, 3 g carbohydrates, <1 g fiber, 2 g sugar, 0 g protein, 2% vitamin A, 0% calcium, 2% vitamin C, 2% iron