Drink Your Way to Gut Health (21 page)

The majority (about 15 grams) of fat in this shake comes from avocado and it's healthy monounsaturated fat. Unlike most traditional shakes, each serving also packs in 12 grams of fiber (again, mostly from the avocado). It is certainly a dessert, but it's a healthier way to enjoy an icy treat!
Serves 2 (¾ cup each)

Combine the avocado, coconut milk, cultured coconut milk, agave nectar, and cocoa powder in a blender and blend until smooth. Add the ice cubes and blend until icy and smooth.

Divide between 2 glasses, stir half of the chopped cookies into each, and serve.

nutrition facts
(per serving)

390 calories, 24 g fat, 8 g saturated fat, 0 g trans fat, 0 mg cholesterol, 95 mg sodium, 44 g carbohydrates, 12 g fiber, 31 g sugar, 5 g protein, 6% vitamin A, 15% calcium, 45% vitamin C, 6% iron

Mint Cookies-and-Cream Shake

This is an absolutely delicious twist on kombucha: The strong flavor of root beer extract with the bubbly texture of kombucha is perfect! Stirring in vanilla frozen yogurt (and its probiotics) adds the familiar creaminess of a root beer float. The only marked difference is that the liquid has a lighter color because kombucha is naturally much lighter in color than traditional root beer.
Serves 1 (about 1 cup)

Stir together the kombucha and root beer extract in a glass. Add the vanilla frozen yogurt and serve.

nutrition facts
(per serving)

120 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, <5 mg cholesterol, 70 mg sodium, 24 g carbohydrates, 0 g fiber, 20 g sugar, 4 g protein, 0% vitamin A, 15% calcium, 0% vitamin C, 0% iron

Resources

Gadgets

Greek Yogurt Maker

Dash,
bydash.com

Yogurt Maker (aka incubator)

Cuisinart,
cuisinart.com

Kombucha Brewing Supplies (brewing kits, bottles, and SCOBY)

Cultures for Health,
culturesforhealth.com

Kombucha Brooklyn,
kombuchabrooklyn.com

Williams-Sonoma,
williams-sonoma.com

High-Speed Blenders

Ninja,
ninjakitchen.com

Vitamix,
vitamix.com

Ingredients

Almond Milk

Dream,
tastethedream.com

Silk,
silk.com

Carrot Juice

Bolthouse Farms,
bolthouse.com

Chai Tea Concentrate

Oregon Chai,
oregonchai.com

Chia Seeds

Bob's Red Mill,
bobsredmill.com

Nuts.com

Coconut Milk and Cultured Coconut Milk Products

So Delicious Dairy Free,
sodeliciousdairyfree.com

Coconut Palm Sugar and Coconut Water Powder

Big Tree Farms,
bigtreefarms.com

Dill Pickles (naturally fermented)

Bubbies,
bubbies.com

Filmjölk

Siggi's,
siggisdairy.com

Flax Oil and Fish Oil

Barlean's,
barleans.com

Ginger Beer

Reed's,
reedsinc.com

Granola

KIND Healthy Grains,
kindsnacks.com

Greek Yogurt

Cabot,
cabotcheese.coop

Chobani,
chobani.com

Powerful Yogurt, powerful.yt

Kefir

Lifeway Kefir,
lifeway.net

Kefir, Coconut Water

Inner-Eco,
inner-eco.com

Kefir, Water

Caveman Foods,
eatcavemanfood.com

Kombucha

GT's,
synergydrinks.com

Miso Paste

Eden Organics,
edenfoods.com

Great Eastern Sun,
great-eastern-sun.com

Protein Powder, Hemp

Navitas Naturals,
navitasnaturals.com

Protein Powder, Pea Isolate

Naturade,
naturade.com

Protein Powder, Whey

EAS Sports Nutrition,
eas.com

Klean Athlete,
kleanathlete.com

Probiotic Juice Drink

Good Belly,
goodbelly.com

Soy Milk

Silk,
silk.com

Spirulina

Nuts.com

Starter Culture Resources

Cultures for Health (kefir grains, yogurt starter, SCOBY),
culturesforhealth.com

Euro Cuisine (yogurt starter),
eurocuisine.net

Kombucha Brooklyn (SCOBY),
kombuchabrooklyn.com

Yogourmet (yogurt starter, kefir starter),
yogourmet.com

index

Page numbers in
italics
indicate illustrations.

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A

Acai

Melon Shake,
120
,
121

Purple Power Shake,
126

Almond Butter

Banana Protein Blast,
187

and Jelly Smoothie,
182

Almond Milk

Almond Butter and Jelly Smoothie,
182

Apple Ginger Kefir,
106

Apple PB Smoothie,
183

Avocado Orange Smoothie,
56
,
57

Banana Berry Smoothie,
160

Banana Bread Kefir,
186

Banana Protein Blast,
187

Bill's Strawberry Kefir,
174

Blueberry Chocolate Shake,
242

Chia Pudding Smoothie,
210
,
211

Chocolate Espresso Bean Kefir,
93

Fresh Mango Kefir,
64
,
65

Fresh Strawberry Smoothie,
76

Hemp Shake,
95

Homemade,
49
–
51
,
50

Honey Almond Shake,
118
–
19

Kiwi Strawberry Smoothie,
66

Nondairy Yogurt,
47
–
48

Orange Power Smoothie,
71

PB Granola Smoothie,
196

for recipes,
14
–
15

Rice Pudding Smoothie,
195

Tropical Dream Smoothie,
78

Veggie Patch Smoothie,
166

Very Veggie Kefir,
178
,
179

yogurt, cultured, about,
12

Almond(s).
See also
Almond Butter; Almond Milk

cream, how to make,
119

Honey Shake,
118
–
19

Apple cider

Apple Ginger Soda,
233

Green Goodness Smoothie,
140
,
141

Apple(s)

Carrot Immune Boost,
63

Carrot Kombucha,
60
,
61

Cran-, Ginger Freeze,
144

Creamy Blueberry Pomegranate Smoothie,
90

Ginger Kefir,
106

Green Goodness Smoothie,
140
,
141

Kombucha,
28

Kombucha, Spiced,
107

PB Smoothie,
183

Rice Pudding Smoothie,
195

Roasted, Smoothie,
127

Apricot Protein Blast,
184
,
185

Avocado(s)

Coconut Freeze,
180

Kiwi Strawberry Smoothie,
66

Mint Cookies-and-Cream Shake,
244
,
245

Orange Smoothie,
56
,
57

Silky Coco-Cado Smoothie,
164
,
165

Very Veggie Kefir,
178
,
179

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B

Banana(s)

Avocado Coconut Freeze,
180

Berry Smoothie,
160

Bread Kefir,
186

Caramel Smoothie,
188
,
189

Chocolate Cherry Smoothie,
110
,
111

Chocolate Smoothie with Sea Salt,
190

Fruit Punch Smoothie,
168
,
169

Go,
117

Hemp Shake,
95

Mango Smoothie,
68

Nutella Smoothie,
192
,
193

Orange Smoothie,
170

Papaya Smoothie,
113

PB Granola Smoothie,
196

Pistachio Kefir,
171

Protein Blast,
187

Strawberry Smoothie,
201

Basil Cran-Lemon Smoothie,
136

Beet(s)

Berry Smoothie,
158
,
159

Red Dragon,
152
,
153

Berry(ies).
See also
specific berries

Almond Butter and Jelly Smoothie,
182

Kombucha,
84

Very, Cheesecake Smoothie,
222
,
223

Blackberry

Ginger Smoothie, Creamy,
191

Green Tea & Lemonade,
85

Kombucha,
28
,
86
,
87

Smoothie, Creamy,
116

Blenders,
11

Blood sugar, and probiotics,
10

Blueberry(ies)

Chocolate Shake,
242

Cinnamon Crush,
58
,
59

Icy Ginger Blue,
80
,
81

Lemon-Blue Smoothie,
167

Mango Blue Smoothie,
67

Omega Shake,
202
,
203

Pomegranate Smoothie, Creamy,
90

Purple Kombucha,
151

Shake,
240
,
241

Super Berry Smoothie,
173

Brain health, and probiotics,
10

Buttermilk,
12

Apricot Protein Blast,
184
,
185

Creamy Blackberry Smoothie,
116

Honey Pear Shake,
224

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C

Cantaloupe

Lassi,
133

Orange Power Smoothie,
71

Roasted Red Pepper Juice,
74
,
75

Caramel

Banana Smoothie,
188
,
189

PB Granola Smoothie,
196

Carrot juice

Carrot Immune Boost,
63

Carrot Kombucha,
60
,
61

Fresh Mango Kefir,
64
,
65

Miso Sunrise,
98

Miso Tomato Smoothie,
146

Cashews

Caramel Banana Smoothie,
188
,
189

making cashew cream with,
124

Pumpkin Spice Kefir,
124
–
25
,
125

Celery

Ants on a Log Smoothie,
197

Very Veggie Kefir,
178
,
179

Chai

Creamy Iced,
91

Spiced Apple Kombucha,
107

Chard

Very Veggie Kefir,
178
,
179

Cheesecake Smoothie, Very Berry,
222
,
223

Cherry(ies)

Black, –Ginger Soda,
208

Black, –Mint Kombucha,
28

Chocolate Smoothie,
110
,
111

Double, Kombucha,
92

Fruit Punch Smoothie,
168
,
169

Lime Fizz,
134
,
135

Lime Kombucha Soda,
209

Purple Power Shake,
126

Super Berry Smoothie,
173

Tart, –Chia Kombucha,
206
,
207

Tart, Gin and Ginger,
230

Tart, Kefir,
108
,
109

Chia (seeds)

Kefir, Green,
215

Mango Coconut Kefir,
79

Pineapple Colada Kefir,
102
,
103

Pudding Smoothie,
210
,
211

Strawberry Smoothie,
225

–Tart Cherry, Kombucha,
206
,
207

Chocolate

Avocado Coconut Freeze,
180

Banana Smoothie with Sea Salt,
190

Blueberry Shake,
242

Cherry Smoothie,
110
,
111

Espresso Bean Kefir,
93

Mint Cookies-and-Cream Shake,
244
,
245

Mocha Kefir,
100
,
101

Mocha Shake,
104

Nutella Smoothie,
192
,
193

PB Cup Smoothie,
194

Silky Coco-Cado Smoothie,
164
,
165

Cholesterol, and probiotics,
10

Cinnamon

Banana Bread Kefir,
186

Blueberry Crush,
58
,
59

Chia Pudding Smoothie,
210
,
211

Oatmeal Cookie Smoothie,
200

Rice Pudding Smoothie,
195

Swirl,
112

Coconut

Macaroon Smoothie,
219

Mango Kefir,
79

Tropical Dream Smoothie,
78

Water Kefir,
40
–
41

water kefir, about,
16

Coconut milk

Avocado Coconut Freeze,
180

Coconut Strawberry Whip,
176
,
177

cultured, about,
12

Fruit Punch Smoothie,
168
,
169

Macaroon Smoothie,
219

Mango Coconut Kefir,
79

Mint Cookies-and-Cream Shake,
244
,
245

Nondairy Yogurt,
47
–
48

Pineapple Chia Colada Kefir,
102
,
103

Raspberry Granola Smoothie,
198
,
199

for recipes,
15

Rice Pudding Smoothie,
195

Silky Coco-Cado Smoothie,
164
,
165

Tangerine Freeze,
77

vs.
coconut milk beverage,
15

Coffee

Chocolate Espresso Bean Kefir,
93

Mocha Kefir,
100
,
101

Mocha Shake,
104

Cookies-and-Cream Shake, Mint,
244
,
245

Cranberry(ies)

Berry Kombucha,
84

Cran-Apple Ginger Freeze,
144

Cran-Lemon Basil Smoothie,
136

Ginger Kombucha,
114
,
115

Cucumber(s)

Creamy Tomato Smoothie,
138
–
39
,
139

Mint Smoothie,
137

Pineapple Smoothie,
150

Very Veggie Kefir,
178
,
179

Cupcake Kefir,
237

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D

Dental health, and probiotics,
10

Digestion, and probiotics,
10

Drinks

base ingredients,
12
–
14

ingredient basics,
14
–
17

kitchen equipment for,
11
–
12

nutrition facts,
19

safety and tips,
18
–
19

storing,
19

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Espresso Bean Chocolate Kefir,
93

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F

Fermented foods and beverages,
7

Filmjölk, about,
12

Fructo oligosaccharides (FOS),
8
–
9

Fruit.
See also
specific fruits

frozen, for recipes,
14

Fruity Water Kefir,
42
–
43

preparing, for recipes,
18

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