Mango Coconut Smoothie

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action all right hi there everyone i’m
staff the registered dietitian at the
elixir kitchen
and hello my name is jeremy capone i’m
the wellness chef
for the elixir kitchen um thank you for
joining us again for another
cooking at home video yeah so um
we’re going to focus again on our topic
of
um you know what to eat or
how to manage um diarrhea that might be
related to
cancer treatment um so
generally speaking you want to focus on
a lower fiber diet
um so often people think oh this means
no fruit no vegetables
and no grains and although that is true
in some
cases often you want to aim towards
fruit that has a higher content of
soluble fiber
so there are certain fruits that are
like that like bananas or mangoes
but anything that has um like a skin
like an apple skin
or seeds such as berries those are going
to be the insoluble fibers so you want
to kind of stay away from those
the other thing that you want to stay
away from is high fat
foods um so things like
high fat dairy or
you know lots of lots of fats and then
um
also um the second thing is that dairy
so you want to aim for um a dairy free
version
so what we’re focusing on right now is
a smoothie that incorporates all these
foods that you want to focus
more on that can help um with
um you know helping manage those watery
stools
often a lot of people who’ve experienced
pelvic
radiation tends to
have trouble digesting anything that has
lactose
so things like milk yogurts and cheese
so jared’s going to show us an alternate
to having milk
yes thanks steph so we’re going to make
a
milk alternative we’re going to make
coconut milk
and it’s a really simple simple recipe
yes you can buy coconut milk
in the store but we’re going to show you
how to make your own and this
recipe you can apply to make your own
almond milk
your own oat milk it’s the same ratio
same process
you just swap out the actual main
ingredient so
for this recipe we’re going to be using
one cup of i know it’s hard to see
because it’s
so white but the grated the dried grated
coconut
and you want to get the unsweetened
version okay and we’re going to put that
in our blender and to that i’m going to
add two cups
of cold water
now you can use boiling water as well
and let that steep that’s actually going
to help extract some
more flavor out of the coconut
um but we’re gonna make sort of a
lighter version here
okay and then we’re gonna set it to
blend might get a little loud i
apologize
okay now it’s not working
i’ll try this again change up the plug
i tested this out earlier
come on blender this is a 15 year old
blender
[Music]
all right
there we go
so you want to blend it
you want to blend it for about a minute
or two
just until you pulse most of the fibers
of
the coconut milk together and then
strain it through a cheesecloth
or just a fine mesh strainer
and squeeze to catch all the pulp and
then just squeeze out
all of the excess liquid
that liquid you can store in a mason jar
and you can put it in the fridge and
that’s your coconut milk the extra
fibers of the coconut that you do
catch um are the fibrous parts i mean
you can save it you can
make into a flour and use it later yeah
so for most people that’s like the
insoluble fiber part the one that you
want to discard
if you know you are having any type of
bowel issues um lose stools such as
so um and then the other thing is is
that coconuts tend to be higher in fat
so like i mentioned that’s something
that you want to decrease if you are
experiencing
um you know diarrhea loose stools
because this could sometimes um have an
effect
um so when you store it in the fridge
that fat will
rise to the top and when it’s cool
you’re able to
kind of just remove that so that’s
something that
um i always recommend and so we’re
making a smoothie we’re going to make a
smoothie with the coconut milk that
we’ve just
created you can always buy the coconut
coconut milk or almond milk or
a lactose free milk from the store um
now if you are using the coconut milk
you don’t want to do the one that’s in
the can
because that one has the fat in it okay
so you do want to
steer up towards the one that is the low
fat version
um and we’re going to use some of those
fruit that are
also soluble fiber this is a really
great snack to have
you could have it you know as a as a
meal you know if kind of a lighter meal
um
and then the other thing is we’re going
to add a little bit of protein
um coming from peanut butter now you
want to make sure that the peanut butter
is
smooth okay so again when you are
um experiencing any you know issues
to help manage the diarrhea um you want
to avoid
the like nuts whole nuts
right so even when you crunch them
there’s lots of insoluble fiber it’s
harder to digest
however a smooth peanut butter is going
to
remove that insoluble fiber so we’re
going to use that
in our smoothie as a source of protein
and healthy and some healthy fats yes
absolutely okay so we have
two cups frozen mango and i have half a
banana
in there as well you can definitely use
fresh fruit
to make this if the fruit is frozen it’s
going to give you more of that sort of
icy
slushy texture which is really nice nice
and refreshing
the other thing is is that you know make
things easy for yourself
frozen is just as nutritious as fresh
it’s really peaked at the peak
of the season um so they lock in the
nutrients
um in order to kind of help with the
flavor
jared’s adding a little bit of lime you
want to tell us about that
yeah so lime juice just a little touch
of lime juice here um
especially when you are using frozen
fruit which like steph said it’s awesome
we love using frozen fruit
but the freezing process sometimes can
dull the flavor a little bit
if you add just a little bit of citrus
whether that’s from a lemon or a lime
um that acidity will actually help to
punch up and wake up
those flavors again so nice little trick
we’re not that and then we’re going
gonna add the peanut butter like steph
mentioned this is just a smooth
regular peanut butter in there
yeah and i always recommend getting a
natural peanut butter that way you’re
not adding in
additional salt or sugar um
so a smooth you know all-natural one is
always great
perfect and then i’m going to add the
coconut milk that we made which is on
the lighter side
any of those solids that floated near
the top
we took out and those are those are more
of your saturated fats like steph
mentioned so this is just
a lighter lighter version
you can also just add water to this as
well but
it’s up to you how you’re making your
smoothie okay we’re gonna throw it on
the blender
and there we have it
super tasty mango
coconut and banana smoothie
nice and a really great way to hydrate
especially in this warm weather
yes awesome so cheers everyone thank you
for joining us again for another cooking
at home
and we will catch you again soon