Gluten-Free Resource Directory

6 (Healthy) Smoothie Strategies You’ll Love!

Smoothies

1. Power up with Protein – Rely on nuts, seeds, nut or seed butter, or protein powder to enhance the protein content of your smoothie. Protein combined with a complex carbohydrate (from fresh fruits and veggies) and healthy fat (from the nuts or seeds, or even avocado!) will make your smoothie a healthy meal replacement, not just another “sweet sipper”. If you’re allergic to peanut butter or other nut butters like me, try making your own homemade Sunbutter (it’s simple and contains ONLY roasted sunflower seed kernels so we avoid excess sugar and added fat – both are totally unnecessary for making sunbutter at home) or give Sunbutter a try!

When it comes to choosing a protein powder, many are free from dairy/whey/casein, soy-free, low-sugar, vegan, raw, etc. I share my pick in the “Notes” section for my Protein-Packed Mango Smoothie recipe. Find a protein powder that works for you and your food allergies. Note: If you are slightly sensitive to a food, for example, if you have a soy sensitivity (i.e, if you are able to tolerate small amounts of soy, say being able to eat a cookie with chocolate chips containing soy lecithin or eating potato chips cooked in soybean oil with no problems), you probably do not want to use a protein powder derived from your “sensitive” food. That’s because when we have food allergies, it is the protein portion of the foods we are allergic to that cause the reaction. A high protein concentration, as in a protein powder, of foods we are sensitive to could cause a more severe reaction.

2. Fill up on Fiber – Flaxseed meal, chia seeds or coconut flour are great plant-based sources of fiber. Fiber keeps us feeling full longer and aids digestive health.

3. Banish Bananas – For those who are allergic to bananas (or those who simply do not care for them), use alternative ingredients to thicken up your smoothie. Depending on your specific tastes and dietary restrictions, try certified gluten-free oats (check out Bob’s Red Mill), a bit of ripe avocado (from California, of course!), frozen fruit (berries, melon, mango, etc.), yogurt (dairy- or plant-based) or even a bit of cooked cooled SWEET POTATO to give your smoothie a bit of body.

4. Go Green – Avocados are a great option for smoothies because they lend silky texture, mild flavor and healthy fat. Try combos like avocado-banana or cocoa-avocado (you may want to add a bit of honey, agave or other sweetener of choice).

5. Veg Out – Don’t overlook veggies when looking for nutritious and tasty smoothie add-ins. For example, carrots add sweetness (try them with oranges, mango and ginger!) and kale adds a mild earthy flavor and bright green color (combine kale with pear, lime and banana).

6. Sow Your Oats – For a whole grain option, if you’re able to tolerate certified gluten-free oats, consider adding them to the blender along with fruit, veggies and liquid of choice. If you prefer, you can purchase pure certified gluten-free oat flour or gluten-free oat bran to bulk up your bevy.

Remember, keep your smoothies balanced and nutritious with these tips! The possibilities really are endless.

xo,

Gigi ;)

About Gigi Stewart

After more than 25 years of living with unexplained chronic pain and a frightening array of misdiagnoses ranging from lupus to leukemia, I took my health into my own hands by seeking real, fact-based answers to heal my body naturally. Through my academic research, scientific studies and my personal experiences, I gained a unique understanding of how properly managing diet directly impacts our overall health and wellness. It is my passion to share this information with you because I know many of you are facing health challenges similar to those I overcame through proper diet and nutrition. My goal is to support your journey to optimal health with real answers, advice and tips that work.

View all posts by Gigi Stewart →

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  • Peggy Schulz: Hello, I am trying to find a doctor or dermatologist in Oregon (preferably Medford area) that specializes in DH/Celiac. After going to 5 docs over a couple years, all think I have eczema and even athlete foot or food allergy, spent over $3000 out of pocket for allergy tests etc., I figured out what I have via google! Oh did I tell you I always told my doctors I have celiac. And I always said I have a feeling it an internal issue, not an allergy. And always told them the itch is not normal, it itches to the bone! Not one ever mentioned DH! Apparently I am getting cross contamination, so now staying home for every meal, not eating out, even at friends homes. I would sure like a doctor who 'get's it'! Thank you for this site! View Post