After writing a series of articles about the gut-brain connection (which you can find here), I wanted to provide some more practical advice on how to support your gut and brain health on a consistent basis.
I generally don’t like the idea of smoothies. I wholeheartedly believe you should eat and chew your food. Smoothies also tend to be full of sugar, which sends your blood sugar onto a roller coaster for the rest of the day.
However, I have been needing a quick but nutritious breakfast that is fast and can be eaten on the go lately, and this smoothie has been perfect and keeps my blood sugar stabilized until my normally late lunch.
If you have the ability and time to eat a real, whole food breakfast (pastured eggs, pastured bacon, greens, avocado, etc.) please continue doing that. But if you’ve been struggling to make the time for a full-fledged breakfast, or you find yourself eating carbs/cereal/etc. because you need something quick, then try this smoothie.
It’s full of good quality fats, which will keep you full and your blood sugar regulated. It’s also go some of the most nutrient dense foods out there so you can get a big, big hit of nutrition right in the morning, which will set you up for smarter decisions throughout the day.
Here are 3 of the power ingredients in this smoothie, but all ingredients are chosen to support gut and brain health:
– Grass-fed Gelatin/Collagen Hydrolysate
( I only recommend Vital Proteins or Great Lakes brands)
Because our diets are heavily focused on muscle meat consumption, we lose out on the benefits of consuming bones, skin, and tendons as was ancestral practice. Traditional bone broths are used in gut healing protocols such as the GAPS diet for mucosal repair, while the high glycine content of gelatin may help with insomnia, anxiety, joints, hair, and skin.
– Cold Expeller Pressed Organic Coconut Oil
A primary source of traditional fat throughout the tropics, coconut oil has a unique profile in its saturated fat content – specifically medium chain triglycerides. These fats don’t require pancreatic enzymes for digestion and are immediately available for energy. Studied for cognition, lipid balance, immune support, and metabolism, this food is a must for transitioning to a fat burning metabolism for mind and body.
– Pasture Raised Ghee
(Purity Farms and Tin Star Foods Ghee are safe and great brands)
Grass-fed butter clarified of lactose and casein, ghee is a powerful source of unique fats such as butyrate and CLA, and fat-soluble vitamins A, D, and K. Saturated fats such as butyrate can be used for energy, support gut cell integrity, and even have remote anti-inflammatory effects on the brain. According to Aruveydic tradition, ghee has healing properties distinct from butter and that are not captured by this analysis of its macro and micronutrients.
The Gut-Brain Healthy Smoothie
(Recipe makes 1 serving)
- Half a cup of frozen organic cherries (or other organic berries of choice)
- 8 oz of full fat organic unflavored coconut milk or coconut water
- 3 tablespoons of collagen hydrolysate or gelatin as a protein base (only Great Lakes or Vital Proteins brands are recommended)
- One tablespoon of sprouted nut butter or sunbutter
- 3 pastured egg yolks
- One tablespoon of coconut oil
- 1-2 tablespoons of ghee (Purity Farms or Tin Star Foods brands recommended)
- 1-2 tablespoons of raw cocoa powder
Go from ‘hangry’ to peaceful one meal revolution at a time.