Free Drink Your Way to Gut Health by Molly Morgan

between 2 glasses and serve, or store in the refrigerator for up to 3 or 4 days.
    nutrition facts (per serving)
    80 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 20 mg sodium, 20 g carbohydrates, 1 g fiber, 13 g sugar, 0 g protein, 0% vitamin A, 0% calcium, 4% vitamin C, 0% iron

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tart cherry kefir
1 cup frozen dark cherries
½ cup plain kefir or Traditional Plain Kefir
½ cup 100 percent tart cherry juice
4 or 5 ice cubes
    Tart cherries are known for their anti-inflammatory impact on the body. Researchers from the Oregon Health & Science University presented a small study of 20 women with inflammatory arthritis (osteoarthritis); it showed that having 8 ounces of tart cherry juice twice a day for 3 weeks led to a reduction in inflammation markers. Similar inflammation reduction has been found among athletes who added tart cherry juice while training for long distance running, and the runners experienced less pain. When shopping for tart cherry juice, opt for 100 percent tart cherry juice to gain the maximum health benefits. Serves 2 (1 cup each)
directions
    Combine all of the ingredients in a blender and blend until icy and smooth.
    Divide between 2 glasses and serve, or store in the refrigerator for up to 3 or 4 days.
    nutrition facts (per serving)
    110 calories, ½ g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 40 mg sodium, 22 g carbohydrates, 2 g fiber, 18 g sugar, 4 g protein, 4% vitamin A, 8% calcium, 10% vitamin C, 4% iron
    Tart Cherry Kefir

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chocolate cherry smoothie
3 ounces (about ⅕ block) silken tofu
¼ cup low-fat or nonfat plain Greek yogurt
1 tablespoon unsweetened cocoa powder
1 banana
½ cup tart cherry juice
    This smoothie gains its healing properties from antioxidant powerhouses: tofu, cocoa powder, berries, and tart cherry juice. In fact, there is an approved health claim by the Food and Drug Administration for soy protein: 25 grams of soy protein a day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. The tofu in this smoothie provides about 4 grams soy protein per serving. Serves 2 (1 cup each)
directions
    Combine the tofu, yogurt, and cocoa powder in a blender and blend until smooth. Add the banana and cherry juice and blend again until smooth.
    Divide between 2 glasses and serve, or store in the refrigerator for up to 3 or 4 days.
    nutrition facts (per serving)
    130 calories, 1½ g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 25 mg sodium, 25 g carbohydrates, 2 g fiber, 15 g sugar, 6 g protein, 2% vitamin A, 10% calcium, 6% vitamin C, 6% iron
    Chocolate Cherry Smoothie

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cinnamon swirl
1 cup low-fat or nonfat plain yogurt or Homemade Yogurt
½ cup low-fat or nonfat milk
½ cup raisins
½ cup chilled cooked brown rice
1 teaspoon ground cinnamon
4 or 5 ice cubes
    One of the healing properties of this beverage is from the raisins: Research presented at the American College of Cardiology’s 61st Annual Scientific Session in 2012 found that when men and women were randomly assigned to snack on raisins compared to commercial snacks that did not contain raisins, those snacking on raisins had a reduction of blood pressure. The potential connections: Raisins are loaded with potassium, plus they are natural sources of polyphenols, phenolic acid, and antioxidants. Serves 2 (1 cup each)
directions
    Combine the yogurt, milk, raisins, and rice in a blender and blend until smooth. Add the cinnamon and ice and blend again, until smooth.
    Divide between 2 glasses and serve, or store in the refrigerator for up to 3 or 4 days.
    nutrition facts (per serving)
    160 calories, 1½ g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 90 mg sodium, 26 g carbohydrates, 2 g fiber, 11 g sugar, 11 g protein, 2% vitamin A, 25% calcium, 2% vitamin C, 6% iron

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banana papaya smoothie
1 banana
1 cup cubed papaya
½ cup Water Kefir
4 or 5 ice cubes
    Papaya contains two