Drink Your Way to Gut Health (9 page)

This smoothie combines nutrient-rich blueberries and pomegranate juice and gets a probiotic boost from apple ginger kefir. When buying pomegranate juice, choose 100 percent juice to ensure maximum nutrition benefits.
Serves 1 (1½ cups)

Combine the blueberries, pomegranate juice, and ice cubes in a blender and blend until smooth.

In a glass, add the kefir and then pour in the icy pomegranate blueberry mixture. Stir to combine.

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

nutrition facts
(per serving)

190 calories, 1½ g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 85 mg sodium, 43 g carbohydrates, 3 g fiber, 36 g sugar, 4 g protein, 20% vitamin A, 20% calcium, 20% vitamin C, 4% iron

This is a very simple energizing and healing drink recipe! Chai tea has warm and rich flavors that are rooted in the Ayurvedic tradition from India and feature healing spices like ginger, cinnamon, black pepper, and cardamom. Ayurveda (“life science”) is a traditional system of medicine that includes the practice of yoga and the healing power of herbs and spices. The chai tea concentrate has 30 to 35 grams of caffeine per cup, from the black tea base.
Serves 1 (1 cup)

Whisk together the chai tea concentrate and kefir in a glass, fill with ice, and stir. Serve immediately.

nutrition facts
(per serving)

150 calories, 1 g fat, 1 g saturated fat, 0 g trans fat, 0 mg cholesterol, 95 mg sodium, 28 g carbohydrates, 0 g fiber, 25 g sugar, 6 g protein, 6% vitamin A, 15% calcium, 2% vitamin C, 0% iron

Sweet cherries add a delightful dark purple color and sweet flavor to this drink. When combined with tart cherry juice, they are an absolutely perfect pairing with kombucha. The agave nectar is optional because you may find that the drink is sweet enough with just the cherries.
Serves 1 (1½ cups)

Combine the frozen cherries and tart cherry juice in a blender and blend until smooth.

Fill a glass with the kombucha. Then stir the icy cherry mixture into the kombucha. Taste and sweeten with agave nectar if necessary. Serve, or store in the refrigerator for up to 3 or 4 days.

nutrition facts
(per serving)

180 calories, 0 g fat, ½ g saturated fat, 0 g trans fat, 0 mg cholesterol, 20 mg sodium, 42 g carbohydrates, 3 g fiber, 32 g sugar, 2 g protein, 2% vitamin A, 2% calcium, 15% vitamin C, 6% iron

Each tiny espresso bean has about 5 milligrams of caffeine, so adding 9 chocolate-covered beans provides about 45 milligrams of caffeine to the recipe.
Serves 2 (1 cup each)

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

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

Note:
To make homemade dark chocolate sauce: In a small saucepan combine ¼ cup packed brown sugar and 2 tablespoons water. Bring to a boil, stirring constantly. Add ¼ cup unsweetened cocoa powder and stir until smooth. Remove from the heat and add 1 tablespoon unsalted butter and ¼ teaspoon vanilla extract. Store in an airtight container for up to 3 days; reheat before using.

nutrition facts
(per serving)

90 calories, 3½ g fat, 2 g saturated fat, 0 g trans fat, <5 mg cholesterol, 75 mg sodium, 13 g carbohydrates, <1 g fiber, 11 g sugar, 4 g protein, 6% vitamin A, 20% calcium, 0% vitamin C, 4% iron

After making a batch of ginger beer, freeze some in an ice cube tray to make ginger beer ice cubes. Add to club soda for a completely refreshing drink and fun way to enjoy ginger beer!
Serves 1 (about 1 cup)

Combine the club soda and Ginger Beer cubes in a glass.

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, 12 g carbohydrates, 0 g fiber, 12 g sugar, 0 g protein, 0% vitamin A, 0% calcium, 0% vitamin C, 0% iron

Hemp powder has an impressive nutrition profile, providing minerals like magnesium, potassium, and iron. Each serving of this shake has 13 percent of your daily requirement of magnesium, 6 percent of iron, and 264 milligrams of potassium. The taste profile of hemp powder is quite strong—balancing it out with fresh fruit works well.
Serves 2 (1 cup each)

Combine the yogurt, banana, almond milk, and hemp powder in a blender and blend until smooth. Add the ice cubes and honey (if desired) and blend until frothy.

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

nutrition facts
(per serving)

150 calories, 2½ g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 70 mg sodium, 31 g carbohydrates, 4 g fiber, 15 g sugar, 3 g protein, 4% vitamin A, 20% calcium, 8% vitamin C, 6% iron

By itself, water kefir has a light lemon flavor and a hint of sweetness, making it the perfect starter for a batch of homemade lemonade! The best part about this lemonade is that it gains all its sweetness from the water kefir and needs no added sugar.
Serves 4 (about 1
cup each)

Combine the kefir, lemon juice, and lemon slices in a container.

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

nutrition facts*
(per serving)

50 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 10 mg sodium, 15 g carbohydrates, 2 g fiber, 9 g sugar, <1 g protein, 10% vitamin A, 4% calcium, 40% vitamin C, 10% 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.

Probiotic Lemonade

Miso takes center stage here, delivering a somewhat savory taste and probiotic boost. This delicious drink also has antioxidants from the garlic powder, carrot, kale, and ginger.
Serves 2 (1½ cups each)

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

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

nutrition facts
(per serving)

50 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 590 mg sodium, 10 g carbohydrates, 2 g fiber, 2 g sugar, 3 g protein, 220% vitamin A, 6% calcium, 70% vitamin C, 4% iron

A whipped lemon freeze can help energize the afternoon—plus, it is so simple! Make a double or triple batch and freeze leftovers in ice pop makers, a perfect alternative to traditional sugar-laden frozen treats.
Serves 2 (1 cup each)

Combine the lemonade and ice in a blender and blend until smooth.

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

nutrition facts
(per serving)

50 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 10 mg sodium, 15 g carbohydrates, 2 g fiber, 9 g sugar, <1 g protein, 10% vitamin A, 4% calcium, 40% vitamin C, 10% iron

An icy mocha beverage with only 110 calories! One of the key ingredients is your own homemade chocolate sauce, which helps make this drink extra chocolaty.
Serves 2 (1 cup each)

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

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

nutrition facts
(per serving)

110 calories, 2 g fat, 1½ g saturated fat, 0 g trans fat, <5 mg cholesterol, 35 mg sodium, 21 g carbohydrates, 2 g fiber, 19 g sugar, 4 g protein, 4% vitamin A, 8% calcium, 4% vitamin C, 4% iron

Mocha Kefir

Pineapples are naturally occurring sources of bromelain, an enzyme that could help with arthritis pain (and is what gives pineapple its ability to break down protein, making it a great meat tenderizer). The pineapple also contributes vitamin C to this kefir; each serving delivers 120 percent of our daily requirement of vitamin C (74 milligrams).
Serves 2 (1 cup each)

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

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

nutrition facts
(per serving)

255 calories, 8 g fat, 5 g saturated fat, 0 g trans fat, 0 mg cholesterol, 50 mg sodium, 44 g carbohydrates, 6 g fiber, 36 g sugar, 5 g protein, 30% vitamin A, 15% calcium, 120% vitamin C, 4% iron

Pineapple Chia Colada Kefir