Post Workout Raspberry Ginger Vegan Smoothie

This smoothie is not the prettiest, I admit that. If you omit the greens, it will be more appetizing and pink! Today’s smoothie is all about getting those nutrients in - that’s the main goal, not looks. So if you’re looking for a high protein or post-workout smoothie, you’re in the right place.

I know smoothies often taste best with a few ingredients, but I just can’t help myself. I want to make it as nutrient dense as possible.

Smoothies are perfect when you’re in a rush, breakfast or lunch time. Smoothies and soups are also easier for our IBS girlies struggling with digestion because it’s broken down for you. The key is to make sure to drink/eat slowly and to even chew your food. Move it around in your mouth as the first step of digestion starts in the mouth! It signals the rest of the body you’re about to eat and saliva and other enzymes begin flowing. Also, be mindful of the weather outside. I don’t recommend cold smoothies when it’s cold outside, opt for some soup instead.

A GUT NUTRITIONIST’S Smoothie INGREDIENTS

• protein powder

• banana, sometimes frozen

• 1 frozen berries: blueberries, raspberries, cherries

• 1 vegetable: cauliflower, zuchini, cucumber

• handful of greens: spinach, kale, cilantro, parsley, chlorella if i’m out of fresh

• 1-2 omega 3/6 rich seeds: flax seeds, chia, hemp hearts

• 1-2 brazil nuts

• liquid: coconut water and water is my go-to as I drink soy for my morning matcha. If you don’t drink your soy milk, a calcium fortified unsweetened soy milk is a great addition here

Heavy Hitters

• Brazil nuts are a great source of selenium for thyroid health. I recommend using cronometer for 3 days to track your intake of micronutrients (if you have a healthy relationship with tracking)

• If you’re on a plant-based diet, you need to be eating foods rich in omega 3 (ALA) that the body converts to DPA/EPA. Think chia seeds, flax seeds (buy whole), hemp hearts. These fats are high in the eyes and brain so we want to care for those areas. Omega 3 rich foods reduce pain and inflammation, diabetes and cardiovascular health

• Berries are high in antioxidants that fight cell damage and reduce inflammation. Polyphenols combat UV damage and environmental toxins. Berries help brain health from oxidative stress and hopefully, alzheimers disease

• Coconut water is high in potassium. Potassium helps with peristalsis, the wave like motion in our intestinal tract, which aids in bowel movements. If you have slow motility, it could lead to more estrogen and toxins being reabsorbed by the body, dysbiosis and even SIBO. Low potassium may lead to spasms, irritability, low energy, heart palpitations, high blood pressure, nausea and blood sugar imbalances. There are plenty of plant-based sources of this mineral making it easy to achieve once you know which foods to focus on

• I use this prenatal powder as I like to add it to smoothies versus taking more capsules. Pre warning, it’s sweet in water, but in a smoothie, I don’t taste it. Code JORDANBRUCE gets you a sweet deal on the best prenatal out there. Yes, they also make capsules and COQ10 for egg quality

If you haven’t joined my newsletter list, please do! You’ll get my foods high in minerals e-book. It will help ensure you’re getting enough of the main 4 minerals and I give suggestions of which foods to eat.

Ingredients

• 1 tbsp chia seeds

• 1 tbsp flax seeds, I didn’t measure : )

• protein powder of choice (today I used one with added glutamine/BCAA’s that’s 30g)

• 3 inch piece of fresh zucchini (or use cauliflower)

• 1 frozen banana

• 1 inch piece of ginger root, she’s spicy and we love that for digestion

• greens: parsley and cilantro as I’m out of spinach

• 1-2 brazil nuts

• 1/2 cup frozen raspberries

• coconut water and water to cover

• Immune boost: add these mushrooms

  Voila! Blend in the blender and you’re done. Drink this after you’ve showered so you’re back in rest and digest. For optimal digestion, don’t eat food while your heart is still racing and you’re out of breath.

Let me know if you like this system of creating smoothies. I think it helps ensure we get protein, fibre and healthy fats plus micronutrients. Comment below or tag me on Instagram with your pictures and I’ll re-share it (@jordanbruce.nutrition)