PROTEIN SHAKE RECIPE
Your intestines are home to trillions of bacteria, fungi, and viruses that you need in order to remain healthy, and vibrant. Vegetables, fruits, nuts, seeds, and legumes are essential providers of the building blocks for a healthy gut microbiome.
Last year, I completed Dr. Will Bulsiewicz’s Plant Fed Gut online course, a 7-week journey to heal your gut, optimize your microbiome and reverse dysbiosis so you can finally take back control of your health. Dr. B also was a guest on The Art of Living podcast… you can watch or listen to our conversation here!
Dr. B is a full time gastroenterologist, an internationally-recognized gut health expert, and the New York Times bestselling author of the book Fiber Fueled and Fiber Fueled Cookbook. So when he talks, I listen.
Here’s what he puts in his morning smoothie for peak gut health…
1 C unsweetened hemp or almond milk
1 serving vanilla or chocolate protein powder… check out the KS Wellness shake!
1/4 C raspberries
1/4 frozen banana
1 Tbsp freshly-ground flax seeds
1 Tbsp brocoli sprouts
Sprinkle of walnuts
Blend all ingredients except walnuts together for 30-45 seconds. Garnish with walnuts
Here’s why each of those ingredients support a healthy microbiome..
• Broccoli sprouts are immature broccoli plants that have anti-inflammatory effects. My friend Elizabeth Chait is visiting, and she set up an at-home microgreen harvesting kit in my kitchen, so we’ve been adding broccoli sprouts to everything from our smoothies to our eggs!
• Raspberries and bananas are packed with fructans which are a natural carbohydrate high in fiber that lives in the GI tract longer than other carbs. Their high fiber content is also what good gut bacteria eats.
• Leafy greens (kale, spinach, arugula) are loaded with vitamins and minerals, and also contain cellulose, a type of indigestible fiber that gets a 5-star review when it comes to gut health.
• Walnuts and flax seeds are high in plant-based omega-3 fats, which are important for fighting inflammation.