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dietitian/
Gut Boosting Smoothies
jessie@joynutritionconsulting.com

Hi,

Welcome to this Gut Boosting Smoothies Guide! On the next pages, you will find a collection of delicious and simple
smoothies I put together just for you. These recipes will keep you inspired and help you eat more nutrient-dense foods
while feeding your gut microbes!

All of these recipes have been selected based on your needs, but you don't need to make them all at once. Start by
adding a couple of new recipes from this book into your regular meal rotation. If you like to write out your own weekly
meal plan to stay organized, you can print a blank meal plan template here.

On each recipe, you'll see the total time, the number of servings, ingredients, and directions. Before you start, check
the ingredients list to see if anything needs to be prepped in advance, like dicing vegetables. It's also helpful to read
through the directions before you start cooking so you have an idea of what's coming up before you dive in.

Cook once, eat multiple times! Most leftovers can last about three days in the fridge, so maximize your time in the
kitchen. Make enough dinner to take for lunch the next day or double a recipe to last for a few days. This is a great
habit that will save you time and money.The information provided in this plan is intended for your general knowledge
only and is not a substitute for medical advice or treatment for specific medical conditions. None of my services shall
be used to diagnose or treat any health problem or disease. I cannot and do not provide medical advice. You should
seek prompt medical care for any specific health issues and consult your physician before altering your diet. The
information and recipes provided in this plan should not be used in place of a consultation with your physician or other
health care provider. I do not recommend the self-management of health problems. Should you have any healthcare-
related questions, please consult your physician or other health care provider promptly. You should never disregard
medical advice or delay in seeking it because of the information provided in this plan.

The information provided in this plan is intended for your general knowledge only and is not a substitute for medical
advice or treatment for specific medical conditions. None of my services shall be used to diagnose or treat any health
problem or disease. I cannot and do not provide medical advice. You should seek prompt medical care for any specific
health issues and consult your physician before altering your diet. The information and recipes provided in this plan
should not be used in place of a consultation with your physician or other health care provider. I do not recommend
the self-management of health problems. Should you have any healthcare-related questions, please consult your
physician or other health care provider promptly. You should never disregard medical advice or delay in seeking it
because of the information provided in this plan.

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Strawberry Tahini Smoothie (low FODMAP)
Unsweetened Almond Milk
Frozen Strawberries
Banana (frozen)
Hemp Seeds
Romaine (washed, torn)
Tahini
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5 minutes
Place all ingredients in your blender and blend until smooth. Pour into a glass
and enjoy!
Omit or use protein powder instead.
Omit the collagen powder.
Use another dairy-free milk instead.

Kefir Berry Smoothie (low FODMAP)
Frozen Strawberries
Plain Kefir
Banana (medium)
All Natural Peanut Butter
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5 minutes
Place all ingredients in a blender and blend until smooth. Pour into a glass and
enjoy!
Use coconut yogurt instead of kefir.
Use almond or peanut butter instead.
Add maple syrup, honey, or dates to taste.
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Iced Coffee Breakfast Smoothie (low FODMAP)

5 minutes

Coffee (brewed, chilled) Add all ingredients in your blender and blend until smooth. Pour into a glass
Unsweetened Almond Milk and enjoy!
Quick Oats
All Natural Peanut Butter
Vanilla Extract For a sweeter smoothie, add maple syrup or sweetener of choice to taste.
Ice Cubes For a mocha smoothie, add cocoa powder to taste.
Banana (frozen) Add spinach or kale.
Add protein powder or collagen powder.
Use oat milk instead.
Adjust consistency to your liking by adding more or fewer ice cubes to the
blender.
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Bloat-Fighting Tropical Smoothie (Low FODMAP)

5 minutes

Papaya (chopped) Add all ingredients to blender and blend until smooth. Pour into a glass and
Pineapple (chopped) enjoy!
Cucumber (chopped)
Ice Cubes
Mint Leaves Add raw honey.
Baby Spinach Add hemp seeds or a scoop of vanilla protein powder.
Chia Seeds Use extra pineapple or other fruit like mango or oranges.
Water
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Kiwi Green Smoothie (low FODMAP)

5 minutes

Kiwi (small, peeled) Place all ingredients in your blender and blend until smooth. Pour into a glass
Banana (frozen) and enjoy!
Chia Seeds
Baby Spinach
Water Use flax seed instead.
Plain Greek Yogurt ((Use lactose Use hemp seeds instead.
free for low FODMAP))
Ice Cubes
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Banana Cinnamon Smoothie (Low FODMAP)

5 minutes

Ground Flax Seed Add all ingredients to blender and blend until smooth. Pour into a glasses and
Chia Seeds enjoy!
Banana (frozen)
Ice Cubes
Water Use hemp seeds with vanilla extract instead.
Plain Greek Yogurt (Use Lactose Store in a mason jar with a lid in the fridge up to 24 hours. Shake well before
Free ones) drinking.
Cinnamon Add spinach.
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Strawberry Banana Smoothie (low FODMAP)

5 minutes

Strawberries Place all ingredients in your blender and blend until smooth. Pour into a glass
Banana and enjoy!
Oats (quick or rolled)
Unsweetened Almond Milk
Hemp Seeds Sweeten with raw honey, maple syrup or soaked dates instead.
Plain Greek Yogurt (Use lactose Refrigerate in a sealed mason jar up to 48 hours.
free for low FODMAP) Add more hemp seeds, a scoop of protein powder, or a spoonful of nut
butter.
Add ground flax seeds.
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Peanut Butter Banana Oat Smoothie (low FODMAP)

5 minutes

Oats (quick or traditional) Place all ingredients into a blender and blend well until smooth. Divide into
All Natural Peanut Butter glasses and enjoy! (Note: This smoothie will thicken if not had right away. Just
Banana add a splash of almond milk until you reach your desired consistency.)

Unsweetened Almond Milk

Sweeten with raw honey, maple syrup or a few soaked dates.

Use any nut or seed butter.
Store in a mason jar with lid in the fridge up to 48 hours.
Add hemp seeds or a scoop of protein powder.
Add ground flax seed.
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Peanut Butter & Banana Shake (low FODMAP)

5 minutes

Unsweetened Almond Milk Place all ingredients in your blender and blend until smooth. Pour into a glass
Frozen Banana and enjoy!
Ice Cubes
All Natural Peanut Butter
Ground Flax Seed Add a pinch of cinnamon or sea salt.
Maple Syrup (optional) Add spinach or kale.
Use oat milk instead.
Adjust consistency to your liking by adding more or less liquid to the
blender.

Pineapple Turmeric Smoothie
Unsweetened Almond Milk
Pineapple (diced into chunks)
Ginger (peeled and grated)
Plain Kefir
Turmeric (powder)
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5 minutes
Place all ingredients in your blender and blend until smooth. Pour into a glass
and enjoy!
Refrigerate in a sealed jar overnight. Shake before drinking.
Use mango, peaches or banana instead.
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Mango Beet Smoothie Bowl

10 minutes

Beet (medium, peeled and diced) In your blender or food processor, combine the beet, frozen mango, frozen
Frozen Mango raspberries, dates, schisandra berry powder and milk. Blend until smooth and
Frozen Raspberries thick.

Pitted Dates
Plain Greek Yogurt ((use lactose Transfer to a bowl and add toppings. Enjoy!
free for low FODMAP))

Blueberries, raspberries, strawberries, mango, chia seeds, bee pollen, or

shredded coconut.
Leave it out, or use acai powder instead.
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Watermelon Mint Agua Fresca

10 minutes

Seedless Watermelon (large) Slice your watermelon into rounds and then into quarters. Slice off the rind.
Maple Syrup Dice the watermelon and add to blender with maple syrup and water.
Water
Divide mint and lime wedges into drinking glasses. Use a muddler or the end of
Mint Leaves
a wooden spoon to mash them together.
Lime (sliced into wedges)

Add ice (optional) and pour watermelon agua fresca into each glass. Stir to
combine and enjoy!

Strain your agua fresca after blending.

Lime wedge, mint leaves or coarse ground sea salt.
Use sparkling water instead of flat.
Use honey instead.
This recipe was developed and tested using a 5 lb. watermelon.
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Mango Green Smoothie Bowl

5 minutes

Banana (frozen) Throw the banana, frozen mango, baby spinach, protein powder and almond
Frozen Mango milk into a blender. Blend well until smooth.
Baby Spinach
Pour into a bowl and top with kiwi, blueberries, hemp seeds and any other
Unsweetened Almond Milk
favourite toppings. Enjoy!
Kiwi (peeled and sliced)
Frozen Strawberries (fresh or
frozen)
Plain Greek Yogurt (Use lactose Fruit, nuts, fresh herbs, coconut, hemp hearts, granola, ground flax or
free for low FODMAP) chia seeds.
Hemp Seeds Add more almond milk for a thinner consistency.
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Orange Immunity Booster Smoothie

10 minutes

Pureed Pumpkin Place all ingredients into your blender and blend very well until creamy. Pour
Banana (frozen) into glasses and enjoy!
Turmeric
Cinnamon
Ginger Use steamed sweet potato instead.
Ground Flax Seed Add protein powder, hemp seeds or nut butter.
Unsweetened Almond Milk Sweeten with raw honey or soaked dates instead.
Navel Orange (peeled and sectioned)
Maple Syrup
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Blueberry Agua Fresca

5 minutes

Blueberries
Combine all ingredients except ice in a blender. Blend well until smooth.
Lime (juiced)
Maple Syrup
Water Divide ice into glasses, pour in the Blueberry Agua Fresca and enjoy!
Ice Cubes (optional)

Strain after blending.

Serve it over frozen blueberries instead of ice.
Use sparkling water instead of flat water.
Use honey instead.
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Tropical Matcha Smoothie

5 minutes

Zucchini (chopped and frozen) Add all ingredients to blender and blend until smooth. Pour into a glass and
Pineapple (fresh or frozen) enjoy!
Baby Spinach
Green Tea Powder
Hemp Seeds Add honey or pitted dates.
Unsweetened Almond Milk Add vanilla protein powder.

Strawberry Kiwi Tropical Smoothie
Unsweetened Almond Milk
Frozen Strawberries
Kiwi (peeled, chopped)
Pineapple (fresh or frozen)
Zucchini (chopped)
Chia Seeds
Vanilla Protein Powder
powder.
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5 minutes
Place all ingredients in your blender and blend until smooth. Pour into a glass
and enjoy!
Use hemp milk, rice milk, oat milk or water instead of almond milk.
Use ground flax seeds instead.
Use frozen cauliflower, spinach or kale instead.
This recipe was developed and tested using a plant-based protein
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Cinnamon Sweet Potato Smoothie Bowl

3 hours 25 minutes

Sweet Potato (small, cut into cubes) Steam the sweet potato for 10 to 12 minutes until very tender. Transfer to a
Water (cold) plate or small baking sheet lined with parchment and freeze for at least 3 hours
Canned Coconut Milk or overnight until solid.

Banana (frozen, plus additional

Add the frozen sweet potato and the remaining ingredients to a blender. Blend
fresh banana for optional topping)
until very smooth.
Frozen Cauliflower
Maple Syrup
Transfer the smoothie to a bowl. Top with the additional banana, if using. Enjoy!
Cinnamon

The sweet potato can be steamed ahead of time and frozen for up to one
month.
Add almond butter.
Add collagen powder or protein powder of choice.
Add vanilla, nutmeg or clove.
Sliced banana, shredded coconut, chopped almonds, chia seeds or
ground flax seeds.
Serve as a smoothie in a glass instead of a bowl.