This recipe is gluten-free.
This Prebiotic Chocolate Banana Dessert Smoothie is a great way to add prebiotics to your diet, satisfy your chocolate cravings and get some valuable probiotics at the same time.
When we understand what it is out gut bacteria is looking for, creating recipes that feed them is not difficult. This is a really good example.
It starts with the chocolate which beneficial bacteria loves as a prebiotics. Add a few more prebiotic with the banana, berries, chia seeds, dates and milk and now the gut bacteria is really happy. The kefir or yogurt add some valuable probiotics and this create the perfect gut health recipes. It even has some essential fatty acids in the chia seeds, which is also good for intestinal health.
In the video, I used freeze-dried pomegranate seed from Natural Traditions. Pomegranate is also a great prebiotic so if you cannot find the freeze dried, by a fresh pomegranate and use the seeds from it.
To learn more about chocolate and gut health check out Chocolate: What You Have Been Waiting For!
3/4 cup whole organic milk or almond or coconut milk
1-2 oz (28-56 g) dark chocolate (80% cocoa solids), chopped into small pieces or raw cocoa nibs or 2-4 tablespoons
1/2 very ripe banana
2 frozen strawberries or 6 raspberries or 1-2 tbsp fresh pomegranate*
1-2 tbsp kefir
1 tsp chia seeds
Place all the ingredients in in a good blender, capable of breaking down the chocolate. If you do not have a blender that can do this, then melt the chocolate in a double boiler first. Blend all the ingredients together until smooth. You can also blend it less so that you have small bits of chocolate remaining, if that is your preference.
Please note: There are sweet cocoa nibs that have evaporated cane juice added. These would be the equivalence to the 80% cocoa solid chocolate with regard to the “sweetness” level. If using plain coca nibs, then add 2 tsp maple syrup or whole sweetener of choice.
Lorene Sauro, RHN Bio
Lorene Sauro RHN is board certified in Practical Holistic Nutrition. As a teacher at the Canadian School of Natural Nutrition for 15 years, writer, speaker, recipe developer and food professional for more than 25 years, Lorene specializes in restoring digestive and intestinal health. Find her on twitter @BakingGreen, fb The Digester’s Dilemma or at www.thedigestersdilemma.com.