Wednesday, 26 June 2013

Digestion Booster Breakfast Smoothie

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I've developed a bit of a habit for smoothies. They're nutritious and quick to make, and can do wonders for your digestive system. The reason for this is that they contain both soluble and insoluble fibre. If you're not sure of the difference, soluble fibre dissolves in water. That's the gel-like part of the fruit. This is just as important for healthy digestion as the insoluble fibre, the wholegrains, bran, vegetable skins and seeds and such that we're always told keeps us healthy on the inside. And it does. But you need both. 

This smoothie is super good for your tum. Here's why: 

Papaya fruit contains enzymes that helps your tummy to break down foods and it's often said that eating papaya can relieve symptoms such as bloating, constipation and trapped wind. But ripe ones don't sit around in the fruit bowl for long. Cut it into 2cm thick slices and chop the skin off the outside. Poke out the black seeds from the inside of the peach-coloured disc of fruit with a knife and then freeze the de-seeded, peeled papaya slices in a plastic freezer bag, laying it flat and keeping the slices separate so you can take them out easily. Add a slice as it is to your smoothie.

Bananas are rich in fibre - they're an old-fashioned remedy for an upset stomach and also contain potassium, which is needed for muscle and digestive health. Blending a banana into a smoothie will give it a thicker texture. Peel bananas, cut in half and freeze the banana halves in a freezer bag. Blitz, frozen, with your smoothie mixture. 

Orange juice - squeezed straight from the fruit, orange juice is thought to stimulate the digestive system as well as give you a good dose of Vitamin C to start the day. 

Natural yoghurt - A few spoonfuls of yoghurt give a smoothie a cool and creamy texture - and a bunch of good bacteria that help keep your stomach in good working order. Live bacteria Bifidobacterium, Lactobacillus acidophilus and Streptococcus thermophilus can be found in even cheap, value-brands of natural yoghurt so you don't need to buy the expensive brands. Just check the tub. - If you're AIP or dairy-free, use coconut yoghurt - my favourite brand is Co-Yo. It's totally dairy-free and still contains beneficial bacteria to give your tum a boost.

Blueberries - Also full of Vitamin C and fibre, because when you blitz up a handful of blueberries they don't fully break down, giving the smoothie a lovely speckled appearance. This is insoluble fibre, which helps keep your digestion regular and stable. 


breakfast digestion booster smoothie


Digestion Booster Breakfast Smoothie
Makes 1

Squeeze the juice of 2 medium-sized oranges into a jug and add half a banana (frozen is ok) and a 2cm slice of papaya (deseeded and peeled, and frozen is also ok). Add 5 tablespoons of yoghurt (coconut yoghurt if you're AIP) and a handful of blueberries (again I keep frozen ones in the freezer). Blitz well in a blender or with a stick blender until smooth and creamy and flecked with the blueberries. Drink cold. 

Do you drink smoothies? Which are your favourites?