My 10 FAVORITE · 9/10/2017  · Spice up your morning with this banana-licious, time-saving smoothie, featuring digestion-supporting ginger, anti-inflammatory omega-3 fatty acid-rich

My 10 FAVORITESMOOTHIE Recipes

for Your Healthy, Happy Gut

from the author of HAPPY GUT

– Vincent Pedre, MD

Welcome to your Happy Gut Life!

My own journey to gut health has inspired my work with patients over the past 15+ years. When I welcome you to your Happy Gut Life,I do it with empathy for where you are now health-wise (as I have been there), and I am excited for you to know the wellness which can be yours.

I created my Happy Gut® 28-day Gut C.A.R.E.® Program, as a cleansing program to help you lose weight, gain energy, and eliminate pain. While the program has healed the gut and resulted in total body wellness for people all over the world, as a benefit, the program has also produced quantifiable weight loss results for its followers.

Let my 10 FAVORITE SMOOTHIE Recipes from our HAPPY GUT KITCHENset you on your journey towards gut happiness.

In health,

Vincent Pedre M.D.Internist, Functional Medicine Certified Doctor and Author

1 Blue Ginger Smoothie

2 Matcha Green Tea Blast Smoothie

3 Green Vitality Smoothie

4 Goji Strawberry Smoothie

5 Almond Ginger Monkey Smoothie

6 Spicy Avocado Smoothie

7 Raspberry Recharge Smoothie

8 Chocolate Almond Smoothie

9 “Batido de Mamey” Cuban Superfruit Breakfast Smoothie or Smoothie Bowl

10 Mint ChOc Chip Smoothie

BONUS! MY TWO FAVORITE DESSERT RECIPES + Homemade Almond Milk! 1 Gluten-free Avocado "N’Ice Cream”

2 Almond Hemp Chocolate Truffles for a Happy Gut 3 Homemade Almond Milk

KEY: WF (wheat-free) DF (Dairy-free) GF (Gluten-free) SF (Soy-free) VEG (Vegetarian) VG (Vegan)

YOUR SMOOTHIE RECIPES!

1 Blue Ginger SmoothieWF DF GF SF VEG VG

Makes 2 cups

Ingredients1 cup frozen blueberries¼ cup whole Brazil nuts1 ½ cups filtered water

2 teaspoon chlorella (in powder form)1 large handful spinach

One 2 inch piece ginger (about 1 tbsp), peeled and finely grated

1 tablespoon coconut oil1 1/2 to 2 scoops Happy Gut protein powder

¼ cup almond milk (optional; add for a creamier finish)

1 sprig of mint leaves (optional)

Rich in minerals and phytonutrients, thissmoothie features chlorella—anantioxidant-rich blue-green algae—alongwith blueberries, ginger, and Brazil nuts. Itis super-charged for healthier digestionwhile helping improve hair and skin.What a nourishing way to begin yourmorning!

Step 1Add all the ingredients in the order given to the blender. Blend until smooth.Step 2Garnish with a sprig of mint leaves if desired.

Tip: If you prefer a lighter bite of spicy ginger, start with 1 tsp and add more as you desire for just the right kick.

Contributed by Natural Food Chef Mikaela Reuben

2 Matcha Green Tea Blast SmoothieWF DF GF SF VEG VG

Makes 2 – 3 cups

Ingredients1/2 teaspoon matcha tea powder

2 cups filtered water, divided1 tablespoon vanilla extract

1 tablespoon coconut oil1 cup almond milk

1 large handful of spinach2 tablespoons cashew butter

1 cup frozen raspberries1 1/2 to 2 scoops Happy Gut protein powder1 tablespoon shredded coconut (optional)

1 tablespoon ground flax (optional)

Do you think there is no match for your morningcoffee? Think again. Think Matcha. Matcha tea is green teathat provides the great boost of energy that coffee gives plus itis rich in antioxidants.Traditional Eastern tea ceremonies center on the preparation,serving, and drinking of matcha, a finely ground powder ofspecially grown and processed tea leaves. As part of theHappy Gut 28-Day Cleanse, we suggest matcha as a coffeereplacement. Whether you are on the cleanse or not, you stillcan get all the boost of coffee with our Happy Gut CleanseShake protein powder and fiber-packed matcha energizersmoothie.

Step 1Combine the matcha tea powder and 1 tablespoon filteredwater in a small ceramic bowl or mug and mix into a paste.

Step 2Heat 1 cup filtered water on the stovetop until fine bubblesform; do not boil. Add the heated water to the matcha pasteand stir well to make tea. Set the tea aside and allow it to coolto room temperature.

Step 3In a blender jar, combine the remaining water and the rest ofthe ingredients in the order they are listed, including thecoconut and flax, if using. Add the cooled tea last.

Step 4Blend well on high for 20-30 seconds (until smooth)

Step 5Add a couple of ice cubes to the blender if you prefer tomake your smoothie colder.

3 Green Vitality SmoothieWF DF GF SF VEG VG

Makes 2 – 3 Cups

Ingredients2 cups almond milk (homemade is best)

2 scoops of your favorite hypo-allergenic protein powder(At Happy Gut Life, ours is the

Cleanse Shake gut-healing powder)1 cup blueberries

1 tablespoon of sprouted or roasted almond butter2 cups spinach

½ cup mint leaves

This is what I have for breakfast on a regular basis. Why?Because it’s easy, fast, packed with phytonutrients topower the beginning of my busy day, and takes the stressout of breakfast. You can watch memake it live on my Facebook Live feed, where I made this delicious, nutrient-packed smoothie on August 2, 2016,

So, what’s in it? The best in cleansing greens, revitalizingmint, tantalizing blueberries, protein powder, andomega-3-rich almond butter. For anyone that thinksthey don’t have enough time to make breakfast, thissmoothie takes less than 5 minutes to put together. Youcan easily add the ingredients and blend while you aregetting ready for work. And if you have to run out thedoor, then put it in a steel canteen, glass container, orBPA-free bottle.

Step 1Add all the ingredients to a high-speed blender in the order listed.

Step 2Blend until smooth. Serve in a tall glass.

Tip: For a lighter smoothie, add ½ cup water. For a frosty delight,blend with a 2 — 4 ice cubes. Blend all ingredients until smoothand enjoy!

Watch the Facebook Live here.

4 Goji Strawberry SmoothieWF DF GF SF VEG VG

Makes 2 – 3 Cups

Ingredients¼ cup fresh or frozen organic strawberries

1 cup almond milk¼ cup filtered water¼ cup coconut water

1-2 tablespoons goji powder1 tablespoon coconut manna

3 – 4 tablespoons (approx. 37.5—50 grams) protein powder

Ice cubes (optional) Goji berries (optional; for garnish)

Powered by goji berries and the soothingflavor of coconut manna, this strawberry-enhanced smoothie will please your tastebuds while keeping you full and happy forhours.

Step 1Freeze fresh strawberries the night before.Step 2Add all the ingredients to a high-speed blender in the order listed.Step 3Add a few ice cubes if you prefer a cooler, thicker smoothie.Step 4Blend until smooth. Serve in a tall glass.

5 Almond Ginger Monkey SmoothieWF DF GF SF VEG VG

Makes 2 – 3 Cups

Ingredients2 frozen bananas*

1-inch piece of ginger, peeled1 tbs. organic raw almond butter

or 1/4 cup raw almonds3 tbs. hemp seeds

2 cups water2 scoops Happy Gut Cleanse Shake

protein powder

Spice up your morning with this banana-licious, time-saving smoothie, featuringdigestion-supporting ginger, anti-inflammatory omega-3 fatty acid-richhemp seeds, and almonds to give it anutty-licious finish. Loaded with anti-inflammatory ingredients, protein, andfiber, this smoothie not only tastes good,it’s good for you! The frozen bananasmake the smoothie extra creamy anddelicious. It’s as easy as 1-2-3.

Step 1Freeze overripe bananas in parchment paper the night before.

Step 2Add all the ingredients to a high-speed blender in the order listed and blend.

Step 3Add a few ice cubes if you prefer a cooler, thicker smoothie. Enjoy with a garnish of almond slivers.

*Freeze overripe bananas by peeling them, breaking them into halves or quarters, put in parchment paper, and freeze.

Contributed by Natural Food Chef Maria Marlowe

6 Spicy Avocado SmoothieWF DF GF SF VEG VG

Makes 2 – 3 Cups

Ingredients½ avocado, peeled and pit removed

1 cup almond milk½ teaspoon ground cinnamon

2 teaspoons raw cacao powderOne 2-inch piece ginger, peeled + finely grated (1 tbsp.)

1 tablespoon coconut butter1 cup filtered water

1 tablespoon almond, sunflower, or cashew butter1/4 cup kale (4 to 5 large leaves), main veins removed + roughly

chopped1 scoop Happy Gut Cleanse Shake powder3-4 drops stevia extract, to taste (optional)

This smoothie is a spicy, stimulating treatthat will keep you full for hours. Rawcacao and immunity-enhancing gingermake this smoothie antioxidant-rich witha dose of healthy fat from the avocado.

Step 1Add all the ingredients to a high-speed blender in the order listed and blend.Step 2Add a few ice cubes if you prefer a cooler, thicker smoothie. Enjoy with a garnish of kale.

Contributed by Natural Food Chef Mikaela Reuben

7 Raspberry Recharge SmoothieWF DF GF SF VEG VG

Makes 2 – 3 Cups

Ingredients1 cup filtered water

1 vanilla rooibos tea bag½ cup kale (4 to 5 large leaves), roughly chopped

1 cup frozen raspberries2 tablespoons cashew butter

1 cup almond milk1 tablespoon ground chia seeds

1 tablespoon fresh lemon juice (about ½ lemon)1 ½ - 2 scoops Happy Gut Cleanse Shake

protein powder1 teaspoon chia seeds, for garnish

Recharge with this slow-digestingraspberry-cashew-chia blend of healthygoodness with superfood kale to addessential minerals, calcium, andmagnesium.

Step 1Heat the filtered water on the stovetop, then remove from the heat, add the vanilla rooibos tea bag, and steep for at least 7 minutes. Set aside to cool.Step 2Discard the tea bag, add the tea and the remaining ingredients to the blender in the order listed.Step 3Blend until smooth. Serve in a tall glass. Sprinkle chia seeds on top for garnish.

Tip: For a cooler smoothie, add 2 — 4 ice cubes. Blend all ingredients until smooth and enjoy!

Contributed by Natural Food Chef Mikaela Reuben

8 Chocolate Almond SmoothieWF DF GF SF VEG VG

Makes 2 – 3 Cups

Ingredients2 cups almond milk or coconut-almond milk

2 teaspoon cacao powder2 tablespoon almond butter

1 teaspoon vanilla extract1 teaspoon ground chia seeds1/4 teaspoon ground nutmeg

1 ½ - 2 scoops Happy Gut Cleanse Shake protein powder

1/4 cup hemp hearts

The secret ingredient in this smoothie ishemp hearts, or shelled seeds of thehemp plant that are rich in difficult-to-findomega-3 fatty acids, along with protein,vitamins, and healthy enzymes. Plus, itdoesn’t hurt to start your day with somefilling, stomach-soothing, and brain-boosting chocolate.

Step 1Add all the ingredients to a high-speed blender in the order listed.Step 2Blend until smooth. Serve in a tall glass.

Tip: For a lighter smoothie, add ½ cup water. For a frosty delight, blend with a 2 — 4 ice cubes. Blend all ingredients until smooth and enjoy!

9 “Batido de Mamey” Cuban Superfruit Breakfast

Smoothie or Smoothie BowlWF DF GF SF VEG VG

Makes 2—3 cupsSmoothie Ingredients2 cups carrageenan-free, almond milk1 ½ scoops protein powder (we love the Happy Gut® Cleanse Powder )½ mamey*½ tbsp. raw cacao1 cup organic red Swiss chard1 tbsp. roasted, organic almond butter1 tsp. vanilla extractIce as neededBreakfast Smoothie Bowl Ingredients1 banana – sliced into ½ inch discs1 cup gluten-free toasted granola (like Liz’s Granola, low-glycemic granola)1 cup organic blueberries½ cup pecans¼ cup sulfite-free, organic coconut flakes

As a child growing up in Miami, I looked forward to special trips to a Cubanrestaurant’s walk-up counter on hot summer nights for a ‘batido de mamey’(mamey milkshake). Pronounced mah-MAY, (a slight twist on MI-ami), mamey isan exotic, fruit with a rough, brown outer skin grown in the tropics.If you could turn an avocado into a silky, smooth, deep, bright pink (almost red)fruit with the most heavenly flavor you can imagine—that is mamey! In thisrecipe we combine mamey with antioxidant-rich raw cacao in a smooth, dairy-free base of almond milk. Swiss chard turns this into a fiber and vitamin-richbreakfast. Drink it as a smoothie, or make it into a heartier breakfast smoothiebowl.

SmoothieStep 1Place ingredients in the order listed in a high-speed blender. Blend until smooth. Addice to create the desired thickness. Pour into a tall glass and enjoy.

Smoothie Bowl Step 1Prepare the smoothie first, and hold it aside. Make sure to add extra ice for a thickerconsistency.Step 2Prepare a deep bowl by adding a layer of granola to the bottom. Add banana slices,blueberries and pecans in concentric circles.Step 3 Carefully pour the first later of the smoothie to fill about 1/2 of the bowl. Repeat a layer of granola with concentric circles of banana slices, pecans and blueberries, alternating with layers of smoothie until the top of the bowl. Be creative!Step 4For the final layer, add banana slices, pecans and blueberries on top and sprinkle with organic, sulfite-free coconut flakes. Enjoy with a spoon.

*Find mamey at this site for exotic tropical fruit. Alternative, substitute 1 cup oforganic strawberries.

10 Mint ChOc Chip SmoothieWF DF GF SF VEG VG

Serves 2

Ingredients1 banana, peeled and frozen

1 bunch fresh organic spinach leaves*¼ cup organic cashew or almond butter

½ avocado, pitted and peeledHandful of mint leaves or ⅛ teaspoon alcohol-free

peppermint extract1 teaspoon alcohol-free vanilla extract

1 cup almond milk½ cup coconut waterHandful ice (optional)

3 tablespoons raw cacao nibs* Frozen spinach works just as well as fresh.

A drinkable dessert anyone?

Move over, mint cookies and cream! Thissmoothie tastes just like mint chocolate chip icecream, only it’s much healthier. In fact, thetraditional version has got nothing on thisblended variety, which is full of sweet, mintycreaminess, minus the bloat.

Step 1Place all the ingredients except the cacao nibs in a high-speed blender and blend until smooth.Step 2 Add the cacao nibs and blend for another 5 to 10 seconds.Step 3 Pour into a tall glass and serve. Garnish with a sprig of mint.

Contributed by Holistic Health Coach and Chef Lee Holmes, from Supercharged Food: Eat Clean, Green and Vegetarian(Murdoch Books, 2015)

When you’re reaching for that sweet, ask yourself,

“Where is the sweetness missing in your life?” Well, we couldn’t deprive you, but let’s make

them healthy and guilt-free!

My THREE Bonus RECIPES

DESSERTSYou can feel guiltless about!

1 Gluten-free Avocado "N’Ice Cream”

WF DF GF SF VEG VGServes 2

Makes about 2 cups

Prep time: 5 minutes, freeze for 1–2 hours

Ingredients1 avocado, pitted and peeled

1/2 cup of additive-free coconut milk, chilled1 tablespoon of lemon juice 1/4

teaspoon of alcohol-free vanilla extract6 drops of liquid stevia or sweetener of choice

We love this “n’ice cream” recipe from fellow healthy chef, LeeHolmes, Supercharged Food: Eat Your Way to Health.

You can now happily wave your regular sugar-filled, dairy ice creamgoodbye and swap it for this soothing, delicious dessert. (Wefeatured this recipe on a Happy Gut Facebook live, click here to

watch.)

This is recipe is so easy! It’s just five ingredients and five minutes towhip it up! It’s so utterly delicious and creamy. Avocados make adecadent treat like ice cream into an omega-3-rich inflammationfighting machine, which is also excellent for brain health. Avocadosare also full of monounsaturated fats and vitamin E. Their beneficialfiber and vitamin C helps promote healthy digestion and increasesyour intake of B-complex vitamins. These nutrients support healthydigestion, because they help your cells derive fuel from your food.

Step 1Purée all the ingredients in a blender until smooth and creamy.

Step 2Churn the mixture in an ice-cream machine according to the manufacturer’s instructions, or cover and freeze for 1–2 hours or until just frozen, then stir vigorously or beat with a hand mixer.

Step 3Return to the freezer, then stir every 30 minutes two or three more times and then return to the freezer until completely frozen.

Contributed by Holistic Health Coach and Chef Lee Holmes, from Supercharged Food: Eat Clean, Green and Vegetarian (Murdoch Books, 2015)

2 Almond Hemp Chocolate Truffles for a Happy Gut

WF DF GF SF VEG VGMakes 12 Truffles

Ingredients½ cup almond butter

6 tablespoons coconut oil, refrigerated until solid½ cup hemp seeds½ cup almond flour

2 tablespoons honey2 tablespoons cocoa powder, plus more to coat

Unsweetened coconut flakes, to coatFinely chopped almonds, to coat

Chocolate for a Happy Gut!?!

Yes, you read that headline!Delicious omega-3-rich chocolate bites tosatisfy any sweet tooth, perfect for holidaydinners (or any occasion!)

Are you salivating? Good, here’s the recipe!

Step 1Mix together all the ingredients (except thecoconut flakes, almonds, and extra cocoapowder) in a mixing bowl and form into 1-inchballs.Step 2Roll each ball in the coconut flakes, almonds, orcocoa powder separately to make a variety oftruffle balls. Place on a serving dish or set asidein an airtight container.

Tip: The hemp seeds add texture to these truffles. If you likea smoother consistency, grind the seeds in a food processoror spice grinder first.

3 Homemade Almond MilkWF DF GF SF VEG VG

Makes 2 – 3 Cups

Ingredients1 cup raw, unsalted almonds

3 cups filtered water, plus 1 cup filtered water for soaking the almonds

1 teaspoon vanilla powder, or 1 tablespoon vanilla extractPinch of Himalayan sea salt

A great alternative to regular milk. Silky, freshalmond milk is best when made from scratch athome. Enjoy this as a base for the smoothierecipes in this guide. Got milk? Make your ownhere:Step 1Soak the almonds overnight in the filtered water.

Step 2Drain and rinse the almonds well and place in a high-speed blender.

Step 3Add the vanilla, sea salt, and 3 cups filtered water to the blender and blend until smooth (at least 20 to 30 seconds).

Step 4Pour the almond mixture from the blender through a fine-mesh strainer bag into a bowl.

Step 5Squeeze the bag over the bowl until all the almond milk is strained out.

Step 6Enjoy in smoothies and over gluten-free granola.

Tip: Store for a maximum of 3 days in a glass bottle in the refrigerator, and shake before using, as the contents separate when they sit.

Contributed by Natural Food Chef Mikaela Reuben

“It's not just the foods we eat, but how we eat them that matters.”

My THREE Bonus Tips

Start with these Three Easy Steps towards Conscious Eating:

1. What’s the rush? Slow Down.

Digestion is a relaxed activity. It may seem intuitive, but in our modern world whereeverything is fast, we tend to speed through our eating as well. By this I mean you can’t bein the “fight-or-flight” mode of the sympathetic nervous system—which is activated whenyou rush through a meal while still at your desk multitasking your work-relatedresponsibilities—and still digest your food well. Blood will be shunted away from yourdigestive system in this stressed-out state, leaving the food feeling like a brick in yourstomach. Digestion is a parasympathetic activity—this is the part of the autonomic(automatic) nervous system that helps you relax. It is stimulated in activities, such as yoga,deep breathing, and mindfulness (being in the present moment).

So, my first and very important tip is slow down. Take time to chew your food. Appreciatewhere it came from, and even perhaps say a little thank you for the privilege to eat whatyou are eating. Gratitude should be a daily occurrence, not just something you say forThanksgiving. Expressing gratitude is another way to bring your body into thatparasympathetic state.

My Three Bonus Tips

2. Eat in CommunityThink about the importance of community in our lives. We are social beings, asexemplified by the immense popularity of Facebook and other online communities.However, no level of electronic engagement can supersede the grounding, endorphin-promoting effect of sitting down and eating in community. Talking. Laughing.“Breaking bread” together is one of the oldest rituals. Eating with friends promotesgood digestion. You also eat more slowly when engaged in conversation, allowing timeto feel full so you don’t overeat.

3. Stop at Three-QuartersMy last tip is meant to help you avoid over-eating to the point where you feeluncomfortably full. Pay attention to how much you have eaten, and when you areseventy-five percent full, stop eating. Wait a few minutes to give time for yourstomach to communicate with your brain how full it really is. You can have a little moreafter a couple of minutes, but you may actually find you are quite satisfied and don’tneed to eat more. This last tip will help keep you from feeling ill after a meal.

Three Bonus Tips (cont’d)

Three Easy Steps towards Conscious Eating:

For more information on how to create and maintain your happy gut life and for free gifts, visit:

http://www.happygutlife.com/gift

Thank you!Dr. Pedre