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H. Pylori Home Recovery & Digestive Reset PlanLesson 1b - Optimising Your BreakfastsSmoothie RecipesYou will see a lot of smoothie recipes and recipe books on the Internet. As with most topics, some of the recipes are good and some are not. Let’s take a look at the benefits as well as some dos don’ts when it comes to making smoothies.First, the benefits…Smoothies can be an excellent way of creating a healthy meal if:You have a light appetite You are in a rush Your digestion is compromised and you struggle with heavier mealsI have included this document in the breakfast section because mornings are often the time when appetite is low and folk are rushing around trying to get the kids to school or get to work on time!Used properly, smoothies can be a lifesaver in the mornings because they’re quick and easy to prepare and you can pop them in a container/bottle and take them with you.Because they are liquid or semi-liquid, nutrient-packed smoothies can be easier to digest than solid foods like meats.This is great for people whose digestive symptoms are significantly compromised as it means nutrients can get into the body without stressing digestion too much.What about the drawbacks?To me, one of the drawbacks of using smoothies is ‘addiction’! They are so easy and tasty to make and drink that they can take over your life if you’re not careful and reduce the variety of foods and nutrients you consume.My advice with smoothies is to go ahead and use them fairly liberally, but don’t get to a point where you are relying on them, especially once you begin to get into the swing of implementing my recommendations and your digestion begins to improve. EquipmentIf you’re going to make smoothies, you’ll need the right equipment. There are some excellent blenders and food mixers on the market.Some of them appear expensive but they tend to last longer. Brands I like are Vitamix, KitchenAid and Bamix (handheld).Choosing the Right Protein As with all meals it is important to make sure you have a good mix of protein, fat and carbohydrate to optimize your energy production.To get adequate protein into a smoothie you will need to either use organic raw eggs, or buy some high quality protein powder (or both).Most people like to buy protein powder and perhaps use eggs sparingly, especially if it is hard to obtain good quality organic ones.There are lots of varieties in the marketplace and it can be rather overwhelming to browse them and try to decide which ones are best.Protein powders can be derived from cow’s milk (whey), goat and sheep’s milk, eggs, collagen/gelatin, peas, rice, soy, hemp and other vegetable sources.I encourage you to avoid soy and whey protein, especially if you have digestive problems, because these proteins can cause reactions in the GI tract.Here are my personal favourites (see your Resources section for purchasing information):Collagen Hydrolysate Powder – Great Lakes Gelatin companyGoatein by Garden Of Life – made from goat’s milk powderSheep Milk Powder – Woodlands Dairy (U.K. Only)Egg Protein Powder – made by Jay RobbSelect Meal – made by Moss Nutrition Sunwarrior Raw Protein - Sunwarrior manufactures good quality vegan protein powdersOther manufacturers make good quality protein as well. The ones listed here are those I’ve used most over the years and found to be beneficial for my clients.Choosing Your LiquidsBecause many people have trouble tolerating cow’s milk, it can be wise to use other mixers to create your smoothies. Here are some other ideas:Plain old filtered waterGoat and sheep’s milk (tends to be better tolerated than cow’s milk)Goat and sheep’s yogurtRice milk (careful as sugar content is quite high)Almond milkCoconut milk (homemade or store bought)Coconut waterHomemade almond milk (or good quality store bought)KombuchaWater kefirGreen tea (make large batches and use them in your smoothies for good antioxidant power)You can use a combination of these mixers for your smoothies and some experimentation may be needed to find the combinations that work and taste best for you.You’ll hear and read comments throughout the program relating to cow’s milk. Some people do very badly on cow’s milk, but it doesn’t have a negative impact on others. A trial of 60 days away from it completely can be helpful. You can either go ‘cold turkey’ and avoid milk and cheese products from all animals (including goat and sheep) or you can avoid cow’s milk an replace it with goat and sheep products.With a little bit of experimentation you will soon be able to tell whether cow’s milk, cheese and other products make you feel unwell.Fruit and VeggiesYou can blend virtually any fruit to make a smoothie and it really depends on your taste as to which ones you go for.Harder fruits like apples and pears don’t tend to work very well but tropical fruits, citrus and berries do a great job.Some people don’t tolerate fruits very well when their digestive system is compromised, so please don’t feel like you are being forced to have these smoothies.When it comes to veggies I am not a fan of using carrot juice as it’s very sugary and I prefer to use the carrot salad, which retains the fibre and has specific benefits.Cucumber is a good addition to a smoothie, and now and again it’s ok to use some spinach. Be aware, however, that spinach can cause problems by increasing oxalate levels.Use your body’s feedback to guide you:Mango (fresh or frozen)Pineapple?(fresh or frozen)Strawberries?(fresh or frozen)?lueberries?(fresh or frozen)Blackberries?(fresh or frozen)Banana (fresh or frozen)Kiwi (fresh)Cucumber (fresh)Spinach (fresh – only now and again because of the oxalate content)Watermelon (fresh)Melon (fresh)Recipe Ideas With all twelve recipes listed here, you can vary the liquid content for your desired consistency. You can also vary the type of mixer you use.Some people (including me) like to add a raw egg or two to the recipes, but it’s very important to only use high quality organic eggs if you do this.Finally, you can also add a pinch of Wright Salt or Himalayan Sea Salt to the smoothies for additional minerals – I do this regularly.I’ve listed all the resources from these recipes in the Resources Pack.NOTE: make sure you do not include ingredients that you know cause allergies or other adverse reactions.1. Simple Gelatin Smoothie2-3 tablespoons collagen hydrolysate powder stirred with 4-6oz water and left to dissolve10 frozen cherries1 kiwi fruit1/3 cucumber200ml coconut milk (homemade or additive-free)Place all your ingredients in a blender and blend until smoothTry different fruits for variety, such as berries, bananas and peachAdd 1-2 teaspoons MCT oil or coconut oil for added fat2. Brain Power Smoothie2 cups coconut milk2 TBSP HYPERLINK "" \o "coconut oil" \t "_blank" coconut oil2 TBSP collagen hydrolysate powder (green can)? tsp vanilla1 banana or other fruit (optional)2 or more egg yolksOptional flavours: organic cocoa powder, cinnamon, etc.3. Goaty Chocolate Smoothie1 cup organic plain yogurt (or goat/sheep) or 1 cup coconut milk1 cup filtered water 1 organic banana, previously peeled, cut into chunks, and frozen1-2 TBSP Garden of Life Goatein powederUse Select Meal or another protein powder if desired1-2 organic, free-range eggs (optional)1 TBSP organic raw cacao powder1 TBSP organic coconut oil or MCT oil1 TBSP raw honey or stevia to taste Blend and enjoy4. Blueberry Gelatin Blast1 cup of milk (almond, rice, goat, etc.)? avocado (optional)1 cup frozen blueberries2 TBSP collagen hydro powder (green can)1 teaspoon coconut oil? teaspoon cinnamonA little honey or stevia to sweetenBlend it all together5. Strawberry Dream8 oz. plain rice milk, coconut milk or goat’s milk2 scoops Select Meal powder (or equivalent protein powder) 3 TBSP organic plain yogurt (can be goat’s or sheep’s milk) Add 1-2 teaspoons MCT oil or coconut oil for added fat and energyBlend and enjoy6. The Basic Yoghurt Smoothie? cup water with 1TBSP collagen hydrolysate powder dissolved in itYou can use Select Meal or other protein powders? cup plain yoghurt (goat or sheep is ideal as we want you avoiding cow’s milk initially)? cup fresh or frozen berries? teaspoon cinnamon? TBSP honey (or stevia)Add some coconut oil or MCT oil for additional fatMix it all up and enjoy!7. Pineapple Protein 1/2 cup coconut/goat’s milk (additive-free, unprocessed)1/2 cup water1/2 cup frozen pineapple1/2 banana or even some berries2 scoops Select Meal or Sunwarrior raw vanilla protein (or equivalent)Add 1-2 teaspoons MCT oil or coconut oil for added fatBlend and enjoy8. Beyond Oatmeal/PorridgeOatmeal/porridge can be a great breakfast as long as you tolerate grains. Oats are gluten free if certified as such, and you can really bring them to life using this recipe:To one cup of long cooking oatmeal add1-2 scoops Select Meal protein powder or equivalent1 tablespoon freshly chopped raw nuts 1/2 cup berriesXylitol, cinnamon, and/or vanilla extract to tasteAdd 1-2 teaspoons MCT oil or coconut oil for added fatBlend and enjoy9. The Coconut Flaker? cup water? cup almond milk 2 scoops Jay Robb’s vanilla egg protein powder, Select Meal or equivalent2 TBSP coconut flakes (or fresh slices)Splash of vanilla extractAdd 1-2 teaspoons MCT oil or coconut oil for added fatBlend and enjoy10. Chocolate Raspberry Protein Smoothie1 cup of milk of your choice (goat, cow if tolerated, almond, etc.)? banana ? cup raspberriesSunwarrior blend raw protein (chocolate)1TBSP coconut oil or MCT oilBlend it all up and enjoy!11. The Raspberry Van? cup vanilla yogurt (organic ideally)? cup raspberries? small banana2 scoops Select Meal protein powder or equivalent? cup waterAdd 1-2 teaspoons MCT oil or coconut oil for added fatBlend and enjoyNOTE: replace the vanilla yoghurt with plain if required, and add some vanilla essence to taste12. Spiced Inflammation-Buster1 cup green tea – chilled1-2 TBSP collagen hydrolysate dissolved in ? cup of water ? cup fresh or frozen blueberries? cup fresh or frozen pineapple chunks? tsp turmeric? tsp cinnamon? tsp ginger? tsp cayenne pepperPinch of Wright SaltStevia or honey to sweetenThe green tea and spices in this recipe are potent anti-inflammatory ingredients and may soothe your digestion* This recipe won’t be to everyone’s taste, but I bloody well LOVE it!ResourcesI’ve included buying options and so forth in the Resources Section that comes with your Lesson One materials. Also, remember these recipes are not set in stone. You can combine ingredients and try your own variations.It goes without saying that you are more than welcome to ask questions or make recommendations in the support calls or in the support groups!If you come up with some great tasting options, I’m certain others would love to hear about them!Enjoy these fab and tasty smoothie recipes and let us know how you get on!Dave. ................
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