Microbiome mashup icebocks (add to smoothies & other dishes)

NOTES

Gluten, soy and dairy free. These can be made low oxalate / histamine / salicylate / FODMAP with compliant ingredients.

PREPARATION TIME

5 mins

YIELDS

3 ice trays

INGREDIENTS

3 cups of raw mixed vegetables and fruit. Aim for a diversity to feed your gut microbiome. Some examples

  • Vegetables – Amaranth or Chinese spinach, Asparagus, Bamboo shoots, Beet, Green Beans, Bean sprouts, Brussels sprouts, Broccoli, Cabbage, Carrot, Cauliflower, Celery, Cucumber, Daikon, Greens (Asian, collard, mustard, kale, spinach, Swiss chard), Leeks, Squashes, Peppers, Radishes, Salad greens (chicory, cos, endive, escarole, lettuce, romaine, arugula, radicchio, watercress), Sugar snap peas, water chestnuts

  • Fruit – Apples, Avocado, Apricot, Banana, Berries, Black Currant, Cranberry, Currants, Date, Fig, Guava, Grapefruit, Grape, Honeydew, Jackfruit, Kiwi, Kumquat, Lychee, Lemon, Lime, Mango, Rockmelon, Nectarine, Orange, Olive, Peach, Pineapple, Passion Fruit, Pomegranate, Pear, Plum, Peach, Tangerine, Watermelon

  • Herbs and spices like fresh basil, coriander, ginger, mint

  • Add chia, flax, hemp, sunflower, pumpkin seeds for added prebiotics and creaminess

DIRECTIONS

  1. Place all ingredients into a blender or food processor. Add water, coconut water or a non-dairy milk, but just enough to allow to blend so you end up with a thick, condensed blend

  2. Distribute into ice block trays and freeze. Add to smoothies, soups, stews, curries etc to ensure you get some good fibre and disease-fighting antioxidants

Drinks and SmoothiesGutsy by Nutritionmicrobiome, gut health, prebioticsComment