Gut Health Smoothie
Support a healthy digestive system with this gut health smoothie! Packed with prebiotics and probiotics, this well-rounded smoothie is delicious and healthy. It even contains antioxidants with blueberries and cherries, key components to boost brain health.
Servings: 2 smoothies
Equipment
- 1 High speed blender
Ingredients
- 1/2 cup frozen blueberries (wild recommended)
- 1 cup frozen cherries
- 1 skin-on pear, roughly chopped (frozen, if possible)
- 1 cup spinach leaves (loosely packed)
- 1 scoop protein powder
- 1 tablespoon yogurt* or cottage cheese and histamine-friendly probiotic
- 1/2 teaspoon flaxseed
- water or coconut water
Instructions
- Combine all the ingredients in a blender, starting with the frozen fruit on the bottom, then powders and spinach, then top with about 1/2 cup of water. Blend till smooth, using a smoothie tamper to push down on the fruit if it's not combining well.
- More water can be added, if needed, but try to avoid so the smoothie does not get watered down. This smoothie is best enjoyed quickly as it will gel up after it sits for a while.
Notes
- It's nearly impossible to find frozen pear, so chopping to roughly and placing into a freezer bag (flat so it doesn't clump), will give this the best thick smoothie texture. If using fresh fruit, the texture of the smoothie will just be more thin.
- For a migraine diet - do not use yogurt and use cottage cheese + a histamine-friendly probiotic like one suggested in the post. Break open a capsule into the smoothie for easy consumption! For dairy free, just use the probiotic on it's own.
- For low histamine - replace spinach with kale or arugula.
- For low FODMAP - replace the cherries with strawberries, and, if tolerated, replace the pear with banana. If you are on a migraine diet and cannot tolerate banana, either add another 1 cup of mixed berries or 1/4 cup of dried mulberries, but those are unclear on where they land for low FODMAP.
- Flaxseed can be omitted but it cuts down on the fiber and omega-3 content.
Nutrition
Calories: 131kcal | Carbohydrates: 31g | Protein: 20g | Fat: 1g | Saturated Fat: 0.3g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 0.3g | Cholesterol: 1mg | Sodium: 23mg | Potassium: 391mg | Fiber: 10g | Sugar: 14g | Vitamin A: 1503IU | Vitamin C: 17mg | Calcium: 49mg | Iron: 1mg
