?
Spinach Berry Smoothie | Nutrition Stripped
Eat Well May. 18. 2021
Beverages

Spinach Berry Smoothie

May. 18. 2021
Beverages
McKel Kooienga, MS, RDN, LDN

McKel Kooienga, MS, RDN, LDN

Founder of Nutrition Stripped® and the Mindful Nutrition Method™

This Spinach Berry Smoothie is all about the science of supporting a healthy gut! 

We’ve partnered with Seed on this Science Smoothie to show you that supporting your gut health and diversity of your microbiome is easier than you think. (hint: it’s all about eating more fruits and veggies). I’ve been taking Seed’s Daily Synbiotic, a pre-and-probiotic, for years now and love how it makes me feel. I take two capsules every morning on an empty stomach to support healthy digestion—if you want to try Seed, use code NUTRITIONSTRIPPED15 for 15% off your first month’s supply.

There’s a Periodic Table of Microbiome-Friendly Foods that I used to develop this simple, easy recipe. 

Image Source: pcf.org

Why? Recent studies have suggested that the “intestinal microbiome plays an important role in modulating risk of several chronic diseases. It is now understood that diet plays a significant role in shaping the microbiome, with experiments showing that dietary alterations can induce large, temporary microbial shifts within 24 hours. (1)”

One way to support whole-body health, including gut health, is through diversifying the number of fruits and vegetables you consume in your diet—a smoothie is a great way to incorporate important macro- and micronutrients that contribute to a well-balanced diet and support the health of your microbiome.

Enter: Spinach Berry Smoothie, or scientifically what we’re calling the, The Cyanidin, Mighty Micronutrient + Protein Punch Smoothie. What does that mean? This Science Smoothie got its name from some of the incredible benefits of its ingredients. 

Let’s dive into how this smoothie supports your gut microbiome!

Benefits of This Spinach Berry Smoothie 

Smoothies are such a great way to get a nutrient-dense meal packed with vitamins, minerals, fiber, and antioxidants, but the key is to make sure they’re well-balanced so you feel full and energized and you do that using our Foundational Five system. 

A Foundational Five Nourish Meal is any meal that contains all 5 elements of nutrition:  non-starchy carbohydrates, starchy carbohydrates, healthy fat, protein, and the Flavor Factor. By including at least 3 of the 5 elements in any of the smoothies you make, you’ll better support your gut health, feel energized, and satiated. 

If you’re not familiar with my Foundational Five system yet, you can download our free guide where I share more about it!

Here’s are the Foundational Five elements in this Spinach Berry Smoothie:

1 • Non-starchy Carbohydrate

Spinach  (or any hearty green will do like collard, dandelion, kale, etc.)

Optional: microgreens or sprouts if available 

2 • Starchy or Sugary Carbohydrate

White beans

Blackberries 

Date

3 • Fat

Tahini

Unsweetened almond milk

4 • Protein

White Beans

Tahini

5 • Flavor Factor

Tahini 

 

Now that you know what’s in this smoothie, let’s take a look at how these ingredients support your gut microbiome. 

Cyanidin

Berries, including blackberries, are high in polyphenols — plant compounds which have a number of health promoting effects, including promoting the growth of beneficial gut bacteria while fending off harmful ones. 

The most abundant polyphenol in blackberries is cyanidin-3-O-glucoside which is a specific type of anthocyanin — the compound responsible for the deep blue/purple color of these berries. 

Mighty Micronutrient 

Leafy greens have high levels of micronutrient contents containing many essential vitamins and minerals. 

A single serving of spinach contains 49% of the recommended daily intake of folate (vitamin B9).

Plus, a100g serving of spinach contains high levels of magnesium, potassium, and iron, meeting 20%, 16%, and 15%, respectively of their RDA.

Protein Punch 

Both beans and tahini are rich sources of plant-based protein.

Dietary protein serves as the major source of nitrogen for colonic microbial growth and is essential to the assimilation of carbohydrates and production of beneficial products such as Short-chain fatty acids. A combination of protein and carbohydrates in the large bowel can contribute to bowel health.

 

 

 
 
 
 
 
View this post on Instagram
 
 
 
 
 
 
 
 
 
 
 

 

A post shared by by McKel Kooienga, MS, RD, LDN (@nutritionstripped)

The Recipe

Serves

Print

Ingredients

1 cup unsweetened almond milk*

1/2 cup frozen kidney beans, canned and rinsed well or dried and cooked**

2 tablespoons tahini 

2 cups of spinach, fresh or frozen — any hearty green will do like collard, dandelion, kale, etc. 

1/2 cup of blackberries, fresh or frozen — any berry will do

Optional: 1 date, pitted for added sweetness 

Optional: 1/4 cup microgreens or sprouts for added nutrients 

 

*Make your own quick almond milk at home by using 1 tablespoon of almond butter + 1 cup of water

**Ideally, freeze the beans for at least 2 hours or overnight so they add a cooling and thickening texture to the smoothie. You can also use whatever bean variety you have on hand!

Instructions

Step 1

To a high-speed blender, add all the ingredients and once and blend until creamy. 

Depending on your texture preference and temperature, you can add ice to chill and thicken. 

Step 2

Enjoy immediately or store in a glass jar for up to 2 days, reblend upon serving if possible, or shake well

Enjoy!

Can’t wait to see you try it!

When you make this Spinach Berry Smoothie recipe, we want to see it! Tag us on Instagram @nutritionstripped!

References: 

 

Book A Free Discovery Call

We have offerings that have helped thousands of people create lasting balanced eating habits!

 

When you book a call, you’ll speak with an RD on our team to discuss what you’re feeling challenged with, answer any questions you have, and they’ll assess what package is best for you.

BOOK YOUR FREE CALL →

Create Balanced Eating Habits For Life!

Unlock the Mindful Nutrition Method™ experience — a transformative 12-month online live experience with live group coaching, course materials, and private community for creating balanced eating habits that help you be free from food and diet obsession, maintain a balanced weight, cultivate a positive relationship with food and your body, and ultimately find joy in nourishing yourself.

🌿 Mindful Nutrition Method™ Core Course
🌱 Personalized Coaching with an MNM Coach
✍️ Practice Labs with McKel
🧠 Live Mindful Mindset Group Coaching
💬 Private Members Only Community Area
🔑 Practical, Effective, and Enjoyable Tools
📱 App For Easy Access
💫 Built-in Support and Accountability
Get Started →