Dairy-free, gut-friendly, low-sugar smoothie bowl!

You’re in for a yummy and very healthy treat today! I’m about to share a quick and easy recipe with you that is gluten-free, grain-free, egg-free, soy-free, high in fiber, protein, and nutrients, low in starch, and gut friendly. Winner!

Taking good care of your gut is one of the wisest investments you can make.


Your gut is truly at the ROOT of your health.
Your gut is where you take all the good stuff you eat and drink and transform it into the many building blocks your body needs to make energy, think clearly, sleep well, maintain a healthy weight, build muscle, and clear out toxins that need clearing out daily so you can thrive. It’s also where 80% or more of your immune system lives.
It is my passion is to work with people like you whose health symptoms–like low energy, gut/digestive issues, excess weight, mood imbalance, chronic infections, and skin & sleep problems–are getting in the way of you living life fully and with a sense of freedom in your body. I help you to regain your health so you can feel great and free to enjoy life fully.

Raspberry Smoothie Bowl Benefits

Our recipe this week is a Raspberry Smoothie Bowl by Leanne Vogel. (You can customize it as needed! Use almond milk rather than coconut milk if you do better with less fat; add some extra berries if you need more carbs).

Aside from the fact that raspberries are one of the world’s most consumed berries, you’ll be amazed by how much nutritional value this sweet and juicy fruit brings to the table. So, before we head on to the recipe, let me lay down the two main interesting health benefits raspberries can provide you.
1) Raspberries are powerful antioxidants.
According to Oregon Raspberry and Blackberry Commission, red raspberries in particular contain strong antioxidants such as Vitamin C, quercetin, and gallic acid that fight against cancer, heart and circulatory diseases, as well as age-related illnesses. They also contain high content of ellagic acid which prevents inflammation and is known to prevent cancer.
How do antioxidants work?
During metabolism, your body constantly forms free radicals. A free radical is an atom that lacks electrons in its outer shell and has the ability to bind with another atom to complete it. Free radicals highly react with other substances in an effort to complete the electrons in their outer shell.  In the absence of antioxidants, free radicals would destroy your body in the process of oxidative stress, damaging important molecules in your body and even causing cell death. This now leads to a number of illnesses, namely diabetes, heart disease, atherosclerosis, etc.
Free radicals are not at all bad. In fact, your body’s immune system uses them to fight against bacteria that cause diseases. But without antioxidants, free radicals would quickly harm you. Antioxidants give free radicals their needed electrons so that they become neutralized and won’t cause harm to your body. Antioxidants do this without destabilizing themselves.
2) Raspberries are good for digestion
Raspberries are rich in fiber and water, two things that can help prevent constipation and consequently keep a healthy-functioning digestive tract. According to the Department of Internal Medicine and Nutritional Sciences Program at the University of Kentucky, high fiber intake is associated with a significantly lower risk of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases.

A cup of raspberries contains 8 grams of fiber (and 5 net carbs)!

Fiber is very important to your well-being, and even though there is a lot of variation from person to person as to how much is ideal and which food forms are ideal, your gut bugs need some fiber to thrive.

A 2017 study shows that fiber is vital in keeping the gut microbes healthy and functioning well. Fiber feeds your intestinal bacteria, which makes them grow in number and kind (*please note that some gut conditions like SIBO will require special considerations). When this happens, intestinal mucus wall thickens, preventing leaky gut and improving digestion.

As an added benefit, a strong mucosal barrier reduces  inflammation throughout your entire body, not just in your gut.

To learn more about leaky gut and inflammation, you can check out this article I wrote on it.

Until next time, I’m wishing you unstoppable health!


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