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ANTI-INFLAMMATORY TROPICAL TURMERIC SMOOTHIE BOWL

Barb Hodgens

Posted on April 30 2017

Inflammation is a natural process that occurs in our body, and not surprisingly most inflammation comes from our diet. Not everything we eat lands in our guts with grace.

This delicious smoothie bowl will introduce a plethora of good bacteria (probiotics) into your system, along with nutritious tropical fruits that not only aid digestion, but also help heal and protect your stomach lining. Foods that are considered to be particularly soothing for your gut are often anti-inflammatory as well.

People with sensitive tummies (particularly those troubled with IBS), trying to heal leaky gut or managing an autoimmune condition will definitely benefit from adding more turmeric into their diet. Happily, mango and papaya happen to taste great with a twist of turmeric.

This smoothie bowl will help tame inflammation and immediately feel cool and calming on your gut. It is also packed with fibre to get your insides moving. I enjoy it best as part of my breakfast regime. But hell, why not have it as a dessert? It’s even filling enough to be a meal by itself. 

Gut Loving, Anti-inflammatory Tropical Turmeric Smoothie bowl

  • 1/2 cup yoghurt (coconut, dairy or nutmilk)
  • 2-3 mangoes cut into cheeks - fresh or frozen
  • ½ cup fresh papaya
  • ¼ cup walnuts (preferably activated)
  • 1 teaspoon grated fresh ginger root
  • 1 teaspoon grated fresh turmeric root
  • 1 teaspoon of honey (or to your preferred sweetness)
  • 1/4 teaspoon ground cinnamon (or sprinkle on top)
  • 1 tablespoon chia or flax seeds

 

My favorite gut loving extras (all optional)

Whey from homemade yoghurt see this post for how
1 tablespoon collagen hydrolysate gelatin powder (non-gelling & flavourless)
1 teaspoon probiotic powder
1 scoop L-glutamine powder (flavourless)

     

    Method:

    Easy - simply blend all the ingredients in your Luvele Blender until smooth and creamy then top with anything that takes your fancy. I used pieces of fresh mango, toasted coconut and a sprinkle of powdered cinnamon.

    Why this smoothie loves your gut and fights inflammation:  

    Turmeric is a member of the ginger family that contains the active ingredient curcumin. This powerful spice has been used for its medicinal purposes for centuries. Numerous studies show that curcumin is one of nature’s most powerful anti-inflammatories, with the potential to be used to treat many gastrointestinal diseases. It is also known for its antioxidant, anti-bacteria, anti-fungal and anti-cancer properties as well. 

    Mango is bursting with antioxidants and over 20 different vitamins and minerals. Because of this, despite its candy sweetness, it scores highly as a gut loving fruit. Mango also has various antioxidant compounds that can protect you against colon cancerand help maintain and regulate beneficial bacteria in the gut. It is also a superb source of fibre and will keep your bowels regularFinally, mango contains carotenoids (lovely yellow) that help to boost the immune system and fight inflammation. 

    Papaya contains unique digestive enzymes that can assist the digestive process. It especially helps break down and absorb protein or a big heavy meal. Due to its high fibre content, papaya will also help keep you regular. It's is also known to reduce inflammation and improve healing. More… 

    Ginger has medicinal health benefits that have been prized for thousands of years. For the gut specifically, ginger can help relax the intestines and relieve symptoms of IBS. It is also a very effective digestive aid. It reduces bloating, relieves constipation and is a natural nausea remedy. Ginger also has potent antioxidants, anti-inflammatory and antimicrobial agents. More on how ginger benefits digestion

    Cinnamon has anti-inflammatory, antibacterial and antiviral properties. It is also considered a digestive aid that is known to cool and calm the stomach and reduce excess gas.

    Flax seeds, chia seeds and walnuts are high in fibre and rich in omega 3 fatty acids, which are potent anti-inflammatory aids.  

    Honey has antimicrobial properties, which help stave off bacteria and viruses while benefiting good bacteria in the gut. Study

     

    Want the most potent gut loving green smoothie? – then add these:

    Probiotics are the ‘good’ and friendly bacteria that help us properly break down and digest our food. They help keep our gut in check and prevent ‘bad’ bacteria from overgrowth. You can add probiotics to your smoothie in several ways:

    • Homemade yoghurt – dairycoconut or nut milk
    • Whey from homemade yoghurt. The liquid that separates from yoghurt.
    • A few teaspoons of the juice from sauerkraut or other fermented vegetables
    • Probiotic powder – I personally recommend this brand (it's only available online)

     L-Glutamine - (my favourite gut loving amino acid) is fundamental to digestive and immune systems. It’s great for repairing damage to the gut, and is critical for helping heal leaky gut. It is flavourless and ideal for adding to smoothies. I recommend this brand but it is available at all good health food stores: (3 to 5 grams a day is recommend)

    Collagen Hydrosylate Powder - contains a unique profile of 20 different amino acids, including eight of the nine essential amino acids. These particular amino acids have been proven to help generate cell growth and encourage collagen production in the body to benefit digestion, skin, weight loss, bone, teeth, hair and nail strength. It is soluble in cold water and tasteless. Read more here