In deze Smoothie voor een gezonde darmflora is a refreshing drink packed with minty flavor and 7 gram vezels. It’s made with 6 plants that support digestion and transit.
ik luisterde naar 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 smoothie recept 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.
Het complete recept vind je hieronder, maar mis ook zeker niet mijn tips verderop, zoals alternatieven voor ingrediënten, mijn kooktips en stap-voor-stap foto's!
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Smoothie voor een gezonde darmflora
In deze Smoothie voor een gezonde darmflora 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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porties: 1 dienen
Calorieën: 151.3 kcal
Ingrediënten
- 1 cup Kokoswater - geen toegevoegde suiker
- 1 stengel Selder - including leaves, roughly chopped
- 1 cup Bevroren ananas
- 1 cup Spinazie
- ¼ cup Frisse munt
- ½ inch Verse gember - geschild
- 2 eetlepel Vers Citroensap
- ½ cup Ijsblokjes
Instructies
- 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.
Voedingsbegeleiding
Portie: 1serveer- | Calorieën: 151.3kcal | Koolhydraten: 35.1g | Eiwit: 4.2g | Vet: 1g | Verzadigd vet: 0.5g | Meervoudig onverzadigd vet: 0.2g | Enkelvoudig onverzadigd vet: 0.1g | Natrium: 319.2mg | Kalium: 1129.8mg | Vezels: 7.2g | Suiker: 23.2g | Vitamine A: 3566.3IU | Vitamine C: 98.1mg | Calcium: 156.2mg | Ijzer: 2.7mg | Magnesium: 119.6mg | Fosfor: 94.9mg | zink: 0.8mg
Ingrediënten en vervangingen
In deze alinea vind je al mijn tips voor het kiezen van de juiste ingrediënten. Voor het volledige recept met de exacte hoeveelheden, scroll je naar de receptkaart onderaan dit bericht!Ga naar het volledige recept
- Kokoswater – 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 (bron). Be sure to use unsweetened coconut water to avoid added sugars that can disrupt gut health.
- Selder – Celery adds fiber and water to the smoothie, supporting digestion and hydration (bron). 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.
- Bevroren ananas – Pineapple is rich in bromelaïne, an enzyme that helps break down proteins in the digestive system, making food easier to digest (bron). 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.
- Spinazie – 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 (bron).
- Frisse munt – Mint has been used for centuries to soothe the digestive tract (bron). 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.
- Verse gember – 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 (bron).
- Vers Citroensap – Lemon juice provides a dose of vitamine C and helps stimulate the production of digestive enzymes, aiding in digestion (bron). It also supports detoxification and can help cleanse the liver. The tangy citrus flavor complements the other ingredients beautifully.
- Ijsblokjes – 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.
Carine's tips
While it’s a simple smoothie, I have a few more tips for you to make sure it’s perfect every time!
- Mengtechniek – 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.
- Gladde textuur – 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.
- Serveer vers – 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 beroering or re-blend to combine the layers again if needed.
- 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 natuurlijke zoetstoffen like honey or maple syrup. For a more tangy flavor, increase the lemon juice.
- Boost the Fiber – If you want to add even more gut-friendly fiber, consider adding a tablespoon of chia zaden or gemalen lijnzaad. Both are excellent sources of fiber and omega-3 fatty acids, which further support digestion and gut health.
Voedings- en spijsverteringsvoordelen
The ingredients in this smoothie may provide the following benefits:
- Hydratatie: The combination of coconut water, celery, and pineapple helps keep you hydrated, which is essential for smooth digestion.
- Glasvezel: This smoothie contains around 7 grams of fiber, promoting a healthy gut by keeping things moving smoothly and supporting regularity.
- Spijsverteringsenzymen: Pineapple (bromelain) and ginger both provide natural digestive enzymes that help break down food, making digestion easier and more efficient.
- Anti-ontsteking: Mint and ginger are known for their anti-inflammatory properties, which can soothe the digestive tract and reduce symptoms of indigestion.
Bewaaradvies
- Onmiddellijk verbruik: 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 uur. Stir or shake well before drinking, as separation will occur.
- Bevriezen: 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.
It tasted really good. I’ve tried a few smoothies for my guts and they’re often very bitter or taste weird. This was quite good
I like the smoothie, thank you Carine!