Soothing Green Smoothie, Trish's Simple Version

This is a deliberately short green smoothie: coconut water, avocado, orange, baby spinach, plant protein, flaxseed and a dash of ginger. Trish built it for people who like the idea of a smoothie for breakfast but find the usual loaded ones sit heavily, and the whole point is how little goes in rather than how much.

The thinking behind it

When a blender is loaded with lots of different fruit, greens, seeds and powders, that is a lot for the gut to handle in one hit. Trish’s approach is a short list: a liquid, one or two plant foods, a fat and a protein. Plenty of her clients find a smoothie built that way easier to live with, and they add more variety once things settle. It is a starting point, not a rule, and people vary.

Ingredients

Makes 1 to 2 glasses.

• 1 cup coconut water
• 1 cup water
• 1 whole avocado
• 1 orange, peeled
• ½ cup baby spinach
• 1 scoop plant-based protein powder
• 1 tablespoon ground flaxseed meal
• Dash of ground ginger

Method

1. Pour the coconut water and water into the blender first so the blades catch.
2. Add the avocado, orange, spinach, protein powder, flaxseed and ginger.
3. Blend until completely smooth, adding a splash more water if it is too thick.
4. Drink it fresh. Avocado and orange do not hold well once blended.

Adjusting it

Trish tailors this to the person. On a cold morning she adds warming spice, starting with a dash of cinnamon, turmeric or cayenne and working up to half a teaspoon. For people who run hot, fresh mint or cardamom is the swap. If protein powder is not in the pantry, three tablespoons of hemp seeds will do.

For an even plainer base, she uses 1½ cups of dairy-free milk or water, a single fruit or vegetable, half an avocado or a teaspoon of coconut oil, and a scoop of plant protein.

If smoothies still do not agree with you, talk to your GP or a dietitian rather than persisting.

Common questions

Why does this smoothie have so few ingredients?

A blender loaded with several fruits, greens, seeds and powders asks the gut to deal with a lot in one go. The short list here is a liquid, one or two plant foods, a fat and a protein. Many people find a smoothie built that way easier to live with, then add variety once things settle.

Can I make it the night before?

It is better fresh. Avocado and orange both turn once blended, in colour and in taste, so the drink you pour the next morning is not the one you made. If mornings are tight, having the ingredients measured out ready to blend is the more practical shortcut.

What can I use instead of protein powder?

Three tablespoons of hemp seeds do the same job and are the swap Trish uses when protein powder is not in the pantry.

Can I leave the avocado out?

You can, though it is doing real work here, giving the smoothie its texture and the fat that makes it filling. A teaspoon of coconut oil is the closest substitute in the plainer version of this recipe.

Will a green smoothie make me bloated?

It can, particularly if it is a large one with a lot going on in it. That is the problem this recipe was written around. If a pared-back version still does not agree with you, that is worth raising with a GP or dietitian rather than persisting with it.

Is spinach a problem if I bloat easily?

Half a cup of baby spinach is a small amount, which is the point. Spinach is high in insoluble fibre and a larger quantity is more likely to cause trouble, which we go into in more detail in can spinach make you gassy or bloated.

How do I adjust it for the weather?

On a cold morning Trish adds warming spice, starting with a dash of cinnamon, turmeric or cayenne and working up to half a teaspoon. For people who run hot, fresh mint or cardamom is the swap.

Can I use dairy milk instead of coconut water?

The recipe is built dairy-free, and for anyone whose bloating turns out to be lactose related that matters. If dairy sits fine with you, it will work, though it changes the flavour considerably against the orange.

How many does it serve?

One to two glasses, depending on whether you want it as a whole breakfast or alongside something else.

More from Trish

If this suits you, Trish’s gut-loving herb pesto takes the same approach to a savoury meal, and her roasted pumpkin, lentil and tahini bowl is a full lunch or dinner built the same way. Her expert page has the rest of her writing on this site, and the gut and digestion index answers the food-by-food questions that come up alongside it.

About Trish

Trish Tucker-May is a Registered Nutritionist, a member of the Federation of Nutritional Therapy Practitioners (UK), and author of Nourish Your Gut For A Positive Menopause. She works with women over 40 on gut health and hormonal balance. Read more on her expert page, or find her at www.trishtuckermay.com.

Nutrition information on Cuisine Seeker is general in nature and is not a substitute for advice from your GP or an accredited practising dietitian.