Nutrition

Spinach Berry Smoothie | Nutrition Stripped®

This spinach and berry smoothie is all about the science of supporting a healthy gut!

We worked with Seeds on this science smoothie to show you that maintaining your gut health and the diversity of your microbiome is easier than you think.

There is a periodic table of microbiome friendly foods that I used to create this simple recipe.

Image source: pcf.org

Why? Recent studies have shown that the “gut microbiome plays an important role in modulating the risk of several chronic diseases. It is now understood that diet plays an important role in shaping the microbiome. Experiments show that dietary changes can cause large, transient microbial shifts within 24 hours. (1) “

One way to support total body health, including gut health, is to diversify the number of fruits and vegetables that you consume in your diet. A smoothie is a great way to include key macro and micronutrients that will help make a balanced diet and support the health of your microbiome.

Enter: Spinach Berry Smoothie or, scientifically, what we call the Cyanidin, Powerful Micronutrient + Protein Punch Smoothie. What does that mean? This science smoothie gets its name from some of the incredible benefits of its ingredients.

Let’s examine how this smoothie supports your gut microbiome!

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Benefits of this spinach and berry smoothie

Smoothies are a great way to get a nutritious meal full of vitamins, minerals, fiber, and antioxidants. The key, however, is to make sure they are balanced so that you feel full and energetic, and you do so with our Basic Five System.

A basic five nutritious meal is any meal that contains all 5 elements of the diet: non-starchy carbohydrates, starchy carbohydrates, healthy fat, protein, and the flavor factor. By including at least 3 of the 5 elements in one of the elements Smoothies They make you feel better about your intestinal health, energized and full.

If you are new to my Foundational Five system, here is what you can do Download our free guide where I share more about it!

Here are the five basic elements of this spinach and berry smoothie:

1 • Non-starchy carbohydrate

Spinach (or any hearty greens like collard, dandelion, kale, etc.)

Optional: microgreens or sprouts, if available

2 • Starchy or sugary carbohydrates

White beans

Blackberries

date

3 • fat

Tahini

Unsweetened almond milk

4 • protein

White beans

Tahini

5 • Taste factor

Tahini

Now that you know what’s in this smoothie, let’s take a look at how these ingredients support your gut microbiome.

Cyanidine

Berries, including blackberries, are high in polyphenols – plant compounds that have a number of health benefits, including promoting the growth of beneficial gut bacteria while fighting off harmful ones.

The most common polyphenol found in blackberries is Cyanidin-3-O-glucoside This is a special type of anthocyanin – the compound that is responsible for the deep blue / purple color of these berries.

Powerful micronutrient

Leafy vegetables are high in micronutrients, which are rich in essential vitamins and minerals.

A single serving of spinach contains 49% of the recommended daily folate intake (vitamin B9).

A 100 g serving of spinach also contains high levels of magnesium, potassium and iron, which correspond to 20%, 16% and 15% of your recommended daily allowance, respectively.

Protein punch

Both beans and tahini are high in vegetable protein.

Dietary protein serves as the primary source of nitrogen for the microbial growth of the colon and is essential for the absorption of carbohydrates and the production of useful products such as short chain fatty acids. A combination of protein and carbohydrates in the colon can contribute to gut health.

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