TRI TASTES
Smoothie Bowl
THERE ARE MANY reasons you may want to boost your immune system. It’s important to ensure you stay healthy, especially if you’ve recently been ill, taken medication (including antibiotics) or you just want to avoid getting or feeling sick. It all starts in the gut. As the saying goes: “healthy gut, healthy life.” Here are the top three items you should focus on to support your immune system:
PROBIOTICS
Probiotics are healthy bacteria that contribute to healthy gut flora. Your immune system begins in the gut, so probiotics ensure you’ll have fewer digestive issues. Probiotics can be found in fermented foods such as yogurt, kefir, sauerkraut, miso and kimchi, among others. If you’re not used to taking probiotics, start slow.
VITAMIN C
It’s a go-to when you have a compromised immune system, but also a great way to be proactive. Vitamin C has an effect on the immune system in many ways, from increasing the antioxidants of our bodies’ immune cells to keeping our disease-fighting cells in tip-top shape. Vitamin C can be found in citrus fruits, berries, brightly coloured vegetables and dark, leafy greens.
SOLUBLE FIBRE
There are two types of fibre: soluble and insoluble. Both are incredibly good for your overall health, but soluble fibre helps your immune system by supporting antiinflammatory responses and can stimulate the body to fight infection. Soluble fibre can be found in citrus fruits, flaxseeds, oats and berries.
One delicious way to incorporate all three of these powerful foods into one delicious breakfast (or meal replacement) is this smoothie bowl. You can play around with the fruits you include, but this version is like sunshine in a bowl. You can, of course, add more liquid and make this a smoothie, but it’s nice to change it up.
Ingredients
½ cup coconut milk (coconut is ideal,
but other milks are fine, too) ¼ cup kefir or plain probiotic yogurt
1 tbsp ground flaxseed (flax meal)
1 tbsp rolled oats
1 banana ½ cup fresh or frozen pineapple ½ cup frozen mango ½ navel orange, peeled
Directions
1.
2.
Blend everything until smooth. Pour into a bowl and top with your choice of coconut flakes, nuts, seeds, berries, a drizzle of honey – whatever you like.
Portions
Serves one.
Seanna Thomas is a holistic nutritional consultant from Toronto.