This smoothie recipe originates from a recent medical study. It was used to determine if a whole-food smoothie can help children with Crohn's Disease, an Inflammatory Bowl Disease (IBD).
Liquid nutrition, also known as Exclusive Enteral Nutrition (EEN), is known to help with Crohn's Disease. While you can't live on EEN indefinitely it's a great short-term alternative to taking steroids. The issue is that commercially available EEN formulas don't use whole food ingredients so they're not compatible with many popular lifestyles used for IBD, including the Specific Carbohydrate Diet (SCD).
In the study, a multivitamin with minerals was also taken daily to support overall nutritional needs. Freeda multivitamin and the GIProhealth multivitamin are two examples of vitamins that can be used when following SCD and other lifestyles that avoid food additives.
The results of the study showed the whole-food smoothie worked as well as the commercial formula and did a better job of increasing the gut microbiome diversity while the commercial formula actually decreased the microbiome diversity.
This smoothie is made up of several whole-food ingredients blended to form a liquid meal. For folks with dairy, nut, or other restrictions you can make substitutions although the nutrition profile may not exactly match the original ingredients.
To make sure you're using ripe bananas, they should have at least some spots on them (apart from any bruises). For salad dressings and recipes like this smoothie (that don't heat the avocado oil) I recommend cold-pressed avocado oil that is not for high heat cooking and has a light green tint.
Whole Food Smoothie
Equipment
- High speed blender or food processor
Ingredients
- 2 medium bananas ripe with at least some spots
- 3 large egg whites about 6 tablespoons
- 1 cup water
- 2 tablespoons avocado oil
- 1 ½ cups strawberries frozen, organic
- 1 cup yogurt
- 2 tablespoons almond butter
- 3 tablespoons honey
- ⅜ teaspoon salt
Instructions
- Cook the egg whites for 10 minutes. Either hard boil the eggs and then separate the egg whites from the yolk, or cook just the egg whites in an oven or microwave-safe bowl for several minutes or until white and firm.
- Add the bananas, egg whites, water and avocado oil to a blender or food processor. Blend on a low setting for 30 seconds and then on a high level for 30 seconds.
- Add the strawberries, yogurt, almond butter, honey and salt. Blend on a low level for 30 seconds and then on a high level for 30 seconds.
- Store in the refrigerator for a few days.
Laura Colletti says
Why don’t you use the egg yolk?
Hi Laura, I'm not sure why the yolk is not used. I bet you can use it if you prefer. Seems like a waste not to, as long as it doesn't change the flavor or consistency.
Donna Collins says
I have Chron's and this was amazing!. However, I substituted coconut oil instead of Avocado Oil .....does this make a difference for the nutrition?
Could I also substitute the almond butter for peanut butter? I did not this time.
Thank you,
Donna
Hi Donna. Overall avocado oil is healthier than coconut oil. The issue with coconut oil is it's high in saturated fat which affects your cholesterol level. But you're not using a lot here so I wouldn't worry too much about it. There's not a lot of difference between almond and peanut butter and they have about the same amount of protein.
Michele Starkey says
Are the yoghurts store bought or home made please? I have just signed up to your website and need to replace my bread for sandwiches and this looks delicious. If store bought ( I am in Canada) do you have a preferred brand? Thanks in advance
Hi Michele. The yogurt is likely homemade. I recommend yogurt with no additives and if you're following SCD then use homemade yogurt that's cultured for 24 hours. See my post on how to make yogurt here: https://comfybelly.com/2008/12/making-yogurt/