Ten Koktajl na zdrowie jelit is a refreshing drink packed with minty flavor and 7 gramy błonnika. It’s made with 6 plants that support digestion and transit.
I was listening to 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 przepis na smoothie 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.
Chociaż cały przepis znajdziesz poniżej, nie przegap wszystkich moich wskazówek zamieszczonych niżej, w tym wskazówek dotyczących zamiany składników, porad kulinarnych i zdjęć krok po kroku!
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Koktajl na zdrowie jelit
Ten Koktajl na zdrowie jelit 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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Porcje: 1 służyć
Kalorie: 151.3 kcal
Skład
- 1 kubek Woda kokosowa - bez dodatku cukru
- 1 łodyga Seler - including leaves, roughly chopped
- 1 kubek mrożony ananas
- 1 kubek Szpinak
- ¼ kubek Świeża mięta
- ½ cal Świeży imbir - obrane
- 2 łyżka stołowa Świeży sok z cytryny
- ½ kubek Kostki lodu
Instrukcje
- 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.
Odżywianie
serwowania: 1służąc | Kalorie: 151.3kcal | Węglowodany: 35.1g | Białko: 4.2g | Gruby: 1g | Tłuszcz nasycony: 0.5g | Tłuszcz wielonienasycony: 0.2g | Tłuszcze jednonienasycone: 0.1g | Sód: 319.2mg | Potas: 1129.8mg | Fiber: 7.2g | Cukier: 23.2g | Witamina A: 3566.3IU | Witamina C: 98.1mg | Wapń: 156.2mg | Żelazo: 2.7mg | Magnez: 119.6mg | Fosfor: 94.9mg | Cynk: 0.8mg
Składniki i zamienniki
W tym akapicie znajdziesz wszystkie moje wskazówki dotyczące doboru odpowiednich składników. Pełny przepis wraz z proporcjami znajdziesz na karcie przepisu na dole wpisu!Przejdź do pełnego przepisu
- Woda kokosowa – 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 (źródło). Be sure to use unsweetened coconut water to avoid added sugars that can disrupt gut health.
- Seler – Celery adds fiber and water to the smoothie, supporting digestion and hydration (źródło). 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.
- mrożony ananas – Pineapple is rich in bromelaina, an enzyme that helps break down proteins in the digestive system, making food easier to digest (źródło). 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.
- Szpinak – 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 (źródło).
- Świeża mięta – Mint has been used for centuries to soothe the digestive tract (źródło). 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.
- Świeży imbir – 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 (źródło).
- Świeży sok z cytryny – Lemon juice provides a dose of witamina C and helps stimulate the production of digestive enzymes, aiding in digestion (źródło). It also supports detoxification and can help cleanse the liver. The tangy citrus flavor complements the other ingredients beautifully.
- Kostki lodu – 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.
Wskazówki Carine
While it’s a simple smoothie, I have a few more tips for you to make sure it’s perfect every time!
- Technika mieszania – 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.
- Gładka tekstura – 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.
- 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 wymieszać 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 naturalne słodziki 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 nasiona Chia or mielone siemię lniane. Both are excellent sources of fiber and omega-3 fatty acids, which further support digestion and gut health.
Korzyści odżywcze i trawienne
The ingredients in this smoothie may provide the following benefits:
- Uwodnienie: The combination of coconut water, celery, and pineapple helps keep you hydrated, which is essential for smooth digestion.
- Włókno: This smoothie contains around 7 grams of fiber, promoting a healthy gut by keeping things moving smoothly and supporting regularity.
- Enzymy trawienne: Pineapple (bromelain) and ginger both provide natural digestive enzymes that help break down food, making digestion easier and more efficient.
- Przeciwzapalne: Mint and ginger are known for their anti-inflammatory properties, which can soothe the digestive tract and reduce symptoms of indigestion.
Porady dotyczące przechowywania
- Natychmiastowe spożycie: 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 godzin. Stir or shake well before drinking, as separation will occur.
- Zamrażanie: 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!