Batido para la salud intestinal (7 g de fibra)

Esta Batido para la salud intestinal is a refreshing drink packed with minty flavor and 7 gramos de fibra. It’s made with 6 plants that support digestion and transit.

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Estaba escuchando 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 receta de batido 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.

Aunque la receta completa está justo debajo, no te pierdas todos mis consejos más abajo, que incluyen sustituciones de ingredientes, mis trucos de cocina y fotos paso a paso.

Batido para la salud intestinal

Esta Batido para la salud intestinal 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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Tiempo de preparación: 10 minutos minutos

Tiempo Total: 10 minutos minutos

Curso: Desayuno, Snack

Tipo de cocina: American

Porciones: 1 ayudar

Calorías: 151.3 kcal

Escrito por Carine Claudepierre

Modo de cocciónEvita que tu pantalla se oscurezca

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Ingredientes

Habitual de Estados Unidos – Métrico

• ▢ 1 taza de Agua de coco - sin azúcar añadido
• ▢ 1 tallo Apio - including leaves, roughly chopped
• ▢ 1 taza de Piña Congelada
• ▢ 1 taza de Espinacas
• ▢ ¼ taza de Menta fresca
• ▢ ½ pulgada Jengibre fresco - pelado
• ▢ 2 cucharada de jugo de limón amarillo fresco
• ▢ ½ taza de Cubos de hielo

Instrucciones para la impresión en alta definición

• 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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Nutrición

Servicio: 1servicio | Calorías: 151.3kcal | Carbohidratos: 35.1g | Proteína: 4.2g | Grasa: 1g | Grasa saturada: 0.5g | Grasa poli-insaturada: 0.2g | Grasa monosaturada: 0.1g | Sodio: 319.2mg | Potasio: 1129.8mg | Fibra: 7.2g | Azúcar: 23.2g | Vitamina A: 3566.3IU | Vitamina C: 98.1mg | Calcio: 156.2mg | Hierro: 2.7mg | Magnesio: 119.6mg | Fósforo 94.9mg | Zinc: 0.8mg

Ingredientes y sustituciones

• Agua de coco – 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 (fuente). Be sure to use unsweetened coconut water to avoid added sugars that can disrupt gut health.
• Apio – Celery adds fiber and water to the smoothie, supporting digestion and hydration (fuente). 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.
• Piña Congelada – Pineapple is rich in Bromelina, an enzyme that helps break down proteins in the digestive system, making food easier to digest (fuente). 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.
• Espinacas – 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 (fuente).
• Menta fresca – Mint has been used for centuries to soothe the digestive tract (fuente). 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.
• Jengibre fresco – 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 (fuente).
• jugo de limón amarillo fresco – Lemon juice provides a dose of Vitamina C and helps stimulate the production of digestive enzymes, aiding in digestion (fuente). It also supports detoxification and can help cleanse the liver. The tangy citrus flavor complements the other ingredients beautifully.
• Cubos de hielo – 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.

Consejos de Carine

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

1. Técnica de mezcla – 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. Textura suave – 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. Serve Fresh – 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 remover 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 edulcorantes naturales 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 semillas de chía or semillas de linaza molidas. Both are excellent sources of fiber and omega-3 fatty acids, which further support digestion and gut health.

Beneficios nutricionales y digestivos

The ingredients in this smoothie may provide the following benefits:

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

Consejos de almacenamiento

• Consumo inmediato: 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 24 horas. Stir or shake well before drinking, as separation will occur.
• congelación: 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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