PROTEIN SHAKE RECIPE
I’m in the middle of Dr. Will Bulsiewicz’s Plant Fed Gut online course, a 7-week journey to reverse gut dysbiosis and heal your microbiome. He’s a full time gastroenterologist, and an internationally recognized gut health expert, and the New York Times bestselling author of the book Fiber Fueled. 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.