This vibrant green smoothie is my go-to when I feel any digestive upset. The ginger and parsley combine to provide a fresh and lightly spicy flavour.
Smoothies can are a perfect fit for busy schedules when the alternative may be grabbing something out of convenience that's filled with refined flours, processed meats, or lacks fruits or vegetables.
I make this in advance either in the morning on the rare occasion that I have the extra 10 minutes to blend it up, or more often the night before. The avocado and chia keep the smoothie emulsified until midday.
Kombucha - this fermented tea beverage provides probiotic bacteria that supports healthy digestive function. The bacteria in our large intestine also play a major role in supporting our immune function, so it’s also a nice addition if you’re feeling run-down. Most kombucha is significantly lower in sugar than using fruit juice for your liquid, but will provide more flavour than water. GT’s or Rise both sell ginger flavoured kobmbucha in large bottles, with 2g, and 9g of sugar in each brand’s ginger flavours, respectively.
Turmeric - one of the most potent anti-inflammatory foods we can include in our diet, which can help to soothe upset digestive systems. The whole fresh root looks a lot like fresh ginger, but with bright orange flesh under the thin skin. Fresh turmeric is also much more mild in taste compared to the dried powder you’d find in the spice aisle. Plus fresh root is better absorbed because it naturally contains oils that help our bodies metabolize one of the active components in the turmeric most efficiently (the curcumin). If you really want the best absorption then a pinch or two of black pepper can enhance absorption by 2,000%! With enough ginger in there you don’t get hit with the peppery spice.
Chia Seeds & Avocado - provide healthy anti-inflammatory omega-3 & monounsaturated fats to help keep you satiated for longer. Plus their fats also maximize the absorption of the curcumin from the turmeric. Chia and avocado also have a good fibre content, which keeps the smoothie emulsified if you make it in the evening for breakfast or lunch. The fat and fibre are key to really keeping full on a liquid meal like a smoothie. Avocados can be bought unripe in big bunches and left on the counter top for a few days to ripen, I buy 5-6 at a time for smoothies. Once ripe, cut them into quarters and remove the skins and pit, toss in lime juice to reduce browning and keep them in the freezer for smoothies. Frozen avocados aren't as appealing to use fresh though.
Spinach - adding leafy greens like spinach or kale into your smoothie is a good way to include them in your day for those who don’t often eat raw leafy greens. Including them in smoothies can also be a good way to introduce the flavour to kids - although this smoothie might be a touch too spicy and green for most kid’s taste. I choose spinach because I find the flavour more neutral in the smoothies compared to kale, and it can be blended with any type of blender. But both spinach or kale can be kept frozen if you’re using them in smoothies or cooking with them in soups.
Ginger - a great way to boost flavour without sugar. This anti-inflammatory rhizome has been used for centuries as an anti-nauseant, and current research confirms ginger can be as effective as conventional medicines to reduce nausea and vomiting during pregnancy, and can help reduce menstrual cramp pains. Fresh ginger can be kept in the freezer whole for regular recipes, then zested with a fine zester which will dust right into your dish. For smoothies, cut it into 1" chunks and keep in a freezer bag.
FODMAP warning - this recipe is not strictly low FODMAP. This is a good example of life after the elimination stage, as I know I can tolerate the unequal amount of fructose vs. glucose from the mango here, even when it's combined with the moderate amount of polyols from the 1/4 avocado. Every FODMAPPER's level of tolerance will be different, and this takes some experimenting with different combinations on a day that your'e comfortable running the risk of having some symptoms.
Mango Ginger Smoothie
1 cup mango, frozen
¼ avocado, frozen or fresh
1 handful spinach or kale (approx. 1 cup)
1 handful parsley (approx. 1 cup)
1-2 inch chunks ginger (frozen in cubes)
1-2 inch chunks fresh turmeric (frozen in cubes), or 1/2 tsp dried turmeric
1 Tbsp white chia seeds, ground (or whole if you’ve got a powerful blender)
2 tbsp or 20g protein powder (I use Omega Nutrition Pumpkin Seed Protein Powder for it’s neutral flavour profile and one single ingredient)
1-2 cups homemade raw or ginger Kombucha (GT’s or Rise Ginger flavours of Kombucha both come in large bottles)
1. Blend until smooth.
2. Adjust amount of liquid for your preferred thickness - the chia and avocado really thicken it up.
3. Make it in the morning or the night before and keep it in the fridge or a cold-insulated bottle for your busiest time of the day (I use a 25oz S'well bottle).
Nutrition Facts (using 2 cups GT's ginger kombucha)
530 calories, Fat 12g, Carbohydrates 57g, Fiber 14g, Sugar 28g, Sodium 79g, potassium 1264mg, Protein 28g
Hope you enjoy this as much as I do!