GLUTEN FREE · VEGAN · NUT FREE

I have a confession. While I work very hard to ‘eat for health’, that doesn’t mean that I automatically love all healthy foods. With the exception of turning it into ‘chips’, I am sorry to say that kale is one of those super healthy foods that I am just not in love with taste-wise. I don’t mind it if it’s part of a bigger dish, like a salad, or cooked into a stew, but I just don’t particularly enjoy making it the main event of my meals. So, this smoothie was invented much in the same way that parents invent ways to hide veggies in their kids’ meals - I tried to hide the kale from myself. And it worked!

Before you get blending, here’s some valuable smoothie advice: remember to ‘chew’ it as you drink it! This may sound odd, if not bizarre, but remember that digestion begins in the mouth, and so ‘chewing’ your smoothie, even a little, triggers the release of enzymes in the stomach that will help you break it down better and ensure optimum digestion. Your tummy will thank you later!

THE INGREDIENTS

Banana

Bananas provide you with energy and are an excellent source of potassium - important for blood pressure, maintaining electrolyte balance and managing dehydration (always a concern in an IBD flare). According to the principles of Ayurveda, bananas also support digestion and are good for the stomach.

Freezing the banana gives it a nice creaminess when blended, and no ‘slimy’ texture as can happen if you use a fresh banana.

Mango

Mangoes contain over 20 different vitamins and minerals, and are particularly rich in Vitamin C, making them great for immunity. They are also a good source of fibre, and just happen to be extremely tasty, and work beautifully in smoothies.

Pineapple

Pineapples are an excellent source of bromelain - an enzyme which has been shown to have anti-inflammatory properties and improve digestion. Blending it also makes it easier to digest for anyone with digestive troubles.

Kale

A well-known superfood, kale has earned its status due to being extremely nutrient-dense. It is particularly rich in vitamins A, C and K, and contains minerals such as copper, manganese and potassium. It has quite a strong taste, so if you are a kale newbie, this smoothie is a great way to introduce it into your diet.

Coconut milk

When making a tropical smoothie, coconut has to be your first choice of milk. The flavour works so well with the pineapple, mango and banana, and helps to soften that ‘sharpness’ that tropical fruit, like pineapple, can have.

It also serves another important role in this smoothie. As a source of fat, it helps slow the absorption of the sugars from the fruit, thus helping reduce spikes in blood sugar. Tropical fruits tend to be higher in natural sugars than other fruit, so it’s important to combine them with a fat to prevent a surge of sugar in the bloodstream.

Water

Gluten free oats

Not remotely ‘tropical’, oats are added to this smoothie to up the fibre content, and just make the smoothie feel that bit more substantial and filling.

While oats are gluten-free by nature, there can often be cross-contamination with wheat, as they are often grown in the same fields or handled in the same factories. For this reason, it’s important that you ensure your oats have a ‘gluten-free’ certification.

Flax seeds

Also known as linseeds, flax seeds are high in omega-3 fatty acids, antioxidants and fibre, making them a highly nutritious addition to this smoothie.

CHANGES & SUBSTITUTIONS

No kale?

You can always substitute spinach for kale if needed. Spinach is much milder tasting than kale when used in a smoothie, so you could even add a larger amount.

Other milks

Coconut milk is used in this recipe to tie in with the overall tropical taste of the smoothie. However, you can use any non-dairy milk, keeping in mind that a stronger-tasting option could affect the resulting flavour of the smoothie.

Paleo milk options: almond, cashew, coconut, hazelnut, hemp.

AIP milk options: coconut, tigernut (chufa).

Other: oat, rice, soy.