Good for the Gut - Berries and Veggies Protein Smoothie

Written By Rosario Penuelas

Your immune system relies on a healthy gut—and so does your mental health. I recently watched a documentary on Netflix about gut health, and one of the key takeaways was that in order to maintain a diverse and healthy gut microbiome, we should aim to eat at least 30 different plant-based foods each week. These can include vegetables, fruits, nuts, and seeds.

This smoothie contains a lot of ingredients, but I’ve found it to be the easiest way to reach that variety throughout the week. It also supports healthy aging and improves skin appearance—because when your gut is thriving, your overall health and skin tend to reflect that.

I also add a plant-based protein powder to help meet my daily protein needs. According to Dr. Rhonda Patrick, to maintain a healthy weight, support muscle function, and aid in weight loss, most people should consume about 1.2 to 1.6 grams of protein per kilogram of body weight.

She also pointed out that combining berries and bananas may not be ideal. Bananas contain high levels of polyphenol oxidase, an enzyme that can degrade the polyphenols and flavonoids in berries—compounds that are key to the health benefits of berries. Polyphenols support heart health, reduce the risk of certain cancers, and enhance brain function and cognitive aging.

Reaching your protein target each day can be a challenge, which is why I rely on one or two protein shakes daily. They’re also perfect after a workout. You can customize the ingredients to your taste and even skip the dates if you want to reduce the sugar content.

Here’s my recipe:

  • lots of frozen berries

  • handful of kale

  • a few mini carrots

  • 1 tbsp hemp seeds

  • 1 tbsp chia seeds

  • 1 tbsp sunflower seeds

  • 2-4 pitted dates

  • 1 scoop Garden of Life Unsweetened Plant Based Protein Powder

  • coconut water to taste

  • filtered water

Rosario Penuelas
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