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Gut and Glow Power Smoothie

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Gut and Glow

Gut & Glow Power Smoothie

This combination is nutritious and great for your digestion, we are advised to add fiber with good probiotics but how about adding it with a heart healthy, protein packed smoothie for all day energy!
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Cook Time 5 minutes
Course Smoothies

Equipment

  • blender

Ingredients
  

  • 1/4 Cup sauerkraut
  • 4-5 Baby carrots
  • 1/3 Medium Apple
  • 1 Cup Strawberries
  • 2 tsp Fine Flaxseed Powder
  • 2 tbsp Almond Butter
  • 1 serving Protein Powder
  • 4-5 Florets Frozen Cauliflower
  • 1 1/2 cup Water Add less or more based on how thick you want your smoothie to be

Notes

Health Benefits:
  • Strawberries: Packed with vitamin C and antioxidants, good for immunity.
  • Sauerkraut: Probiotic-rich, aids digestion and boosts gut health.
  • Carrots: High in beta-carotene, supporting eye and skin health.
  • Apple: Provides fiber and antioxidants, promoting heart health.
  • Cauliflower: Low-calorie, fiber-rich, and supports digestion.
  • Almond Butter: Provides healthy fats and protein, good for satiety and heart health.
  • Protein Powder: Boosts muscle repair and overall recovery.
  • Flaxseed Powder: Rich in omega-3s, supporting heart health and reducing inflammation.
Let’s dive a little more into each ingredient, highlighting the benefits and the studies that help support these benefits. 
1 Cup of Frozen Strawberries
   – Benefits: Strawberries are rich in antioxidants, particularly vitamin C and manganese. They help boost immune health, improve skin health, and reduce inflammation.
   – Studies: Consumption of strawberries is linked to improved heart health and reduced oxidative stress.
¼ cup Sauerkraut (Yea you read that right)
  • Benefits: Being fermented, sauerkraut is rich in probiotics, which are the beneficial bacteria that support gut health, digestion, and the immune system. A healthy gut can also positively impact mental health through the gut-brain connection.
These probiotics help maintain a balanced gut flora, aiding in digestion and reducing symptoms like bloating or constipation. Sauerkraut is high in vitamins C and K, which support immune function and bone health.
  • Studies: Regular consumption of sauerkraut has shown to improve immune function and protect against inflammation with the introduction of possible bacteria in the gut biome.
4-5 Baby Carrots
   – Benefits: Carrots are high in beta-carotene, which the body converts to vitamin A, crucial for good vision, immune function, and skin health. They also provide dietary fiber and several other vitamins and minerals.
   – Studies: Regular consumption of carrots is associated with improved eye health and reduced risk of certain cancers.
⅓ of an Apple
   – Benefits: Apples are rich in fiber, particularly pectin, which aids in digestion and helps maintain healthy blood sugar levels. They are also a good source of vitamin C and various antioxidants.
   – Studies: Apples have been linked to lower risk of chronic diseases, including cardiovascular disease.
 4-5 Florets of Cauliflower
   – Benefits: Cauliflower is such a great source of fiber and antioxidants. It is a great source of vitamin K that helps with calcium absorption for stronger bones. It’s one of those superfoods that can fit into just about any diet plan, if you are keto, mediterranean or vegan.
– Studies: Cauliflower is included in the Cruciferous family and thus the components of cauliflower include glucosinolates, ascorbic acid, carotenoids, phenolic compounds and vitamin E. These vitamins and compounds give it its anticarcinogenic and antioxidant effects. Studies mostly have focused on the benefits of cauliflower and other cruciferous vegetables with lowering risk of cardiovascular, cancer and neurological disorders but new evidence is showing the benefits in bone health especially for perimenopausal women.
2 Tablespoon of Almond Butter
   – Benefits: Almond butter provides healthy fats, protein, fiber, and essential nutrients like vitamin E, magnesium, and potassium. It supports heart health, helps control blood sugar levels, and promotes satiety. I personally love the taste of almond butter, but you really can add any specific nut butter you prefer.
   – Studies: Nuts and nut butters have been linked to a lower risk of cardiovascular disease and improved blood lipid profiles.
1 Serving of Protein Powder
   – Benefits: Protein powder is an excellent source of high-quality protein, which is essential for muscle repair and growth. It helps keep you full and can aid in weight management.
   – Studies: Protein supplementation is beneficial for muscle recovery and overall muscle health, especially post-exercise.
1 Teaspoon of Fine Flaxseed Powder 
   – Benefits: Flaxseed oil is rich in omega-3 fatty acids, which support heart health, reduce inflammation, and promote brain function. It also provides fiber that aids in digestion.
   – Studies: Flaxseed oil consumption is associated with improved cardiovascular health and anti-inflammatory effects.
Keyword Healthy

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