A gut health scientist and dietitian has a simple rule for making balanced, tasty smoothies
A gut health scientist and dietitian has a smoothie most afternoons as a quick and easy way to eat more fiber.
Gut health expert Megan Rossi offers a straightforward guideline for creating well-balanced and flavorful smoothies. While fruit-based smoothies can be delicious, they often contain excessive sugar due to the ease of consuming multiple servings without feeling satiated. To address this issue, Rossi suggests incorporating twice as many vegetables as fruit in each smoothie.
Rossi, a postdoctoral research fellow at King's College London, explains that this approach prevents the smoothie from becoming overly fruit-centric, ensuring a more balanced nutritional profile. The scientist emphasizes the importance of consuming around 50 grams of fiber daily, as studies suggest it may reduce the risk of type 2 diabetes, colon cancer, and cardiovascular disease.
For her afternoon snack, Rossi typically blends frozen vegetables and fruits, using cauliflower as a creamy base, along with berries, kale, mango, or pineapple. She consistently includes fresh cucumber and carrot, and adds yogurt or kefir, both of which contribute protein to the mix. Her typical smoothie recipe consists of frozen cauliflower, frozen kale, frozen berries or mango, carrot, cucumber, kefir, and a splash of either cow's milk or oat milk.
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