سموثي صحة الأمعاء (7 غرام من الألياف)

هذه سموثي صحة الأمعاء is a refreshing drink packed with minty flavor and 7 جرامات من الألياف. It’s made with 6 plants that support digestion and transit.

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+ مشاهدة المزيد- عرض أقل

كنت أستمع إلى Dr Chutkan’s podcast, where she said we should get at least 25 grams fiber a day. She recommended drinking a gut health smoothie for breakfast that easily brings 7 g fiber. Her وصفة عصير has more greens like Parsley or collard greens than my version. But I prefer fresh mint and no collard greens as I find they make the smoothie too earthy, too green for my taste.

بينما تجدون الوصفة كاملة أدناه، لا تفوتوا جميع نصائحي في الأسفل، بما في ذلك بدائل المكونات، ونصائح الطبخ الخاصة بي، والصور التوضيحية خطوة بخطوة!

سموثي صحة الأمعاء

هذه سموثي صحة الأمعاء is a refreshing drink packed with minty flavor and 7 grams of fiber. It's made with 6 plants that support digestion and transit.

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الإعدادية الوقت: 10 دقائق دقائق

الوقت الكلي: 10 دقائق دقائق

المسار: الإفطار ، وجبة خفيفة

المطبخ: أمريكي

الحصص: 1 خدمة

السعرات الحرارية: 151.3 سعرة حرارية

كاتب: كارين كلوديبيير

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المكونات

الولايات المتحدة العرفي - متري

• ▢ 1 كوب ماء جوز الهندالعضوي - السكر لا تضاف
• ▢ 1 ساق كرفس - including leaves, roughly chopped
• ▢ 1 كوب أناناس مجمد
• ▢ 1 كوب سبانخ
• ▢ ¼ كوب نعناع طازج
• ▢ ½ بوصة الزنجبيل الطازج - مقشر
• ▢ 2 ملعقة كبيرة عصير ليمون طازج
• ▢ ½ كوب مكعبات ثلج

تعليمات

• Place all the ingredients in a high-speed blender and blend until smooth.
• Serve immediately and drink from the glass – it's hard to drink from a straw because there's still some pulp from the celery. Layers form if the smoothie stays in the glass for too long, stir to combine and drink.
• If too thick, simply add some cold water, or more coconut water and blend in. If too thin, blend in more ice.

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ركن المعلومات الغذائية

التقدمي: 1خدمة | السعرات الحرارية: 151.3سعرة حرارية | الكربوهيدرات: 35.1g | بروتين: 4.2g | سمين: 1g | الدهون المشبعة: 0.5g | دهون غير مشبعة: 0.2g | الدهون الأحادية غير المشبعة: 0.1g | الصوديوم: 319.2mg | البوتاسيوم: 1129.8mg | الألياف: 7.2g | السكر: 23.2g | فيتامين A: 3566.3IU | فيتامين سي: 98.1mg | الكالسيوم: 156.2mg | حديد: 2.7mg | المغنيسيوم: 119.6mg | الفوسفور: 94.9mg | الزنك: 0.8mg

المكونات والبدائل

• ماء جوز الهندالعضوي – Coconut water is an excellent hydrating base for this smoothie. It contains electrolytes, particularly potassium, which helps maintain hydration levels and supports proper muscle function, including the muscles in the digestive tract (مصدر). Be sure to use unsweetened coconut water to avoid added sugars that can disrupt gut health.
• كرفس – Celery adds fiber and water to the smoothie, supporting digestion and hydration (مصدر). The leaves also contribute additional nutrients like vitamins A, C, and K. Celery is a well-known digestive aid, and its high water content helps promote regular bowel movements.
• أناناس مجمد – Pineapple is rich in بروميلين, an enzyme that helps break down proteins in the digestive system, making food easier to digest (مصدر). It also adds a natural sweetness and tropical flavor to the smoothie. Using frozen pineapple helps chill the smoothie without diluting the flavor, like ice might.
• سبانخ – Spinach is a fiber-rich leafy green loaded with essential nutrients, particularly magnesium, which helps keep the digestive system moving smoothly. It’s also rich in antioxidants and contributes to gut-friendly fiber content, helping improve overall gut health (مصدر).
• نعناع طازج – Mint has been used for centuries to soothe the digestive tract (مصدر). It helps reduce bloating and supports smooth digestion by relaxing the muscles of the digestive system. Mint also adds a refreshing and cooling flavor that balances the other ingredients.
• الزنجبيل الطازج – Ginger is well-known for its ability to ease nausea, reduce bloating, and promote digestion. It stimulates digestive enzymes, helping to break down food and absorb nutrients more effectively. Its slightly spicy flavor adds a nice zing to the smoothie (مصدر).
• عصير ليمون طازج – Lemon juice provides a dose of vitamin C and helps stimulate the production of digestive enzymes, aiding in digestion (مصدر). It also supports detoxification and can help cleanse the liver. The tangy citrus flavor complements the other ingredients beautifully.
• مكعبات ثلج – Ice cubes help chill the smoothie for a refreshing drink without adding extra calories. They also add a bit of volume and ensure the smoothie has a cold, thick texture.

How to Make Gut Health Smoothie

This is a classic easy smoothie recipe with just two steps.

Combine the ingredients in a powerful, high-speed blender.

Blend until smooth and adjust the texture with ice cubes or coconut water.

نصائح كارين

While it’s a simple smoothie, I have a few more tips for you to make sure it’s perfect every time!

1. تقنية المزج – To get the smoothest texture, add the coconut water and lemon juice to the blender first, followed by the other ingredients. This ensures the liquids help blend the solid ingredients smoothly without any chunks.
2. ملمس ناعم – Although the smoothie is blended thoroughly, some pulp from the celery may remain, giving the smoothie a thicker texture. If you prefer a smoother consistency, consider straining the smoothie through a fine mesh strainer to remove the pulp, although this might reduce the fiber content.
3. قدم طازجًا – It’s best to drink this smoothie immediately after blending. If it sits for too long, layers may form due to the fiber-rich ingredients. Simply ضجة or re-blend to combine the layers again if needed.
4. Adjusting the Flavor – If you prefer a slightly sweeter smoothie, you can add an extra 1/4 cup of frozen pineapple or a teaspoon of المحليات الطبيعية like honey or maple syrup. For a more tangy flavor, increase the lemon juice.
5. Boost the Fiber – If you want to add even more gut-friendly fiber, consider adding a tablespoon of بذور تشيا or بذور الكتان. Both are excellent sources of fiber and omega-3 fatty acids, which further support digestion and gut health.

الفوائد الغذائية والهضمية

The ingredients in this smoothie may provide the following benefits:

• ترطيب التربة: The combination of coconut water, celery, and pineapple helps keep you hydrated, which is essential for smooth digestion.
• فيبر: This smoothie contains around 7 grams of fiber, promoting a healthy gut by keeping things moving smoothly and supporting regularity.
• إنزيمات الجهاز الهضمي: Pineapple (bromelain) and ginger both provide natural digestive enzymes that help break down food, making digestion easier and more efficient.
• المضادة للالتهابات: Mint and ginger are known for their anti-inflammatory properties, which can soothe the digestive tract and reduce symptoms of indigestion.

نصائح التخزين

• الاستهلاك الفوري: This smoothie is best consumed immediately after blending for the freshest taste and texture. However, if you need to store it, place it in an airtight container in the fridge for up to خلال 24 ساعة. Stir or shake well before drinking, as separation will occur.
• تجميد: If you want to make it ahead, you can freeze the ingredients (except the coconut water and lemon juice) in a freezer bag. When ready to blend, just add the frozen ingredients to your blender along with fresh coconut water and lemon juice.

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