Valentine's Gut-Loving Strawberry Smoothie Bowl
- Emma Lisa
- Feb 9
- 10 min read
Updated: 1 day ago
This creamy, dreamy Valentine's Gut-Loving Strawberry Smoothie is made in collaboration with The Gut Co to bring you a densely nutritious blend just in time for Valentine's Day. Purposely crafted to balance hormones and support gut health, it's packed with high-protein berries, healthy fats, and gentle probiotics, because loving yourself starts from within. Ready make it? Grab a handful of fresh strawberries and let's start blending... your body will thank you.
This Valentine's Day, let's talk self-love, the kind that hums from within, not the chocolate-and-roses kind (although we all love that too). We're talking about an unapologetic kind of love, one that begins in your gut and radiates throughout every cell in your body.
Your gut isn't just about digestion; it's deeply involved in how your body responds to stress, hormones, and connection. It shapes how you feel in your skin and how you show up in the world. When you nourish it with intention, you're not chasing surface-level fixes. You're loving hard on the bodily systems that leave you feeling steady, luminous, and resilient. And in doing so? You're investing in the most important love story of all; the one you have with your body.
Why You'll Love This Recipe
gut-healing: prebiotics and probiotics strengthen gut and restore microbiome balance
hormone-balancing: maca root supports libido and energy during perimenopause
blood-sugar balance: cinnamon helps with insulin sensitivity for PCOS and midlife hormonal shifts
skin glow: probiotics + collagen synergistically to support skin hydration, clarity and radiance
complete protein balance - 30g of lean protein keeps you satisfied and energised all morning
This smoothie is more than nourishment, it's a love letter to your gut, your skin, and your whole body. It tastes like Valentine's Day but works like a wellness ritual, supporting you from the inside out. One sip and you'll feel the difference.
The Gut-Loving Probiotic Smoothie
Nourishing The Glow From Within
Here's something you may not realise: over 70% of your immune system lives in your gut. When that delicate microbiome becomes compromised, the ripple effects extend far beyond digestion. Maybe you've experienced brain fog, bloating, hormonal disruption, or skin inflammation. Or perhaps you've noticed subtler signs, dullness, breakouts, heightened sensitivity. These are your body's early signals of microbial imbalance or unmet nutritional needs.
This is where a quality probiotic can make such a difference. Everything truly does start in the gut, which is why I weave The Gut Co's products into my recipes. Their philosophy beautifully aligns with what I believe and teach: nourishment from within.
FEED {gut + immune} powder (one of my daily non-negotiables) is formulated with the understanding that true radiance isn't skin-deep. It starts by nourishing your gut. This naturopath-formulated blend of prebiotics and probiotics acts as food for your good gut bacteria. It helps relieve bloating, supports regular bowel movements, and gently nurtures that radiant glow from within.
Taking probiotics isn't an overnight transformation, gut healing is a journey, never a quick fix. But when you consistently weave supps such as FEED {gut + immune} and probiotic-rich foods into your smoothies, breakfast bowls and weekly menu, you're strengthening your gut one nourishing bit at a time. What could be more fitting for a Valentine's Day than a pretty pink smoothie that brings it all together in a gorgeous, nourishing recipe that tastes like self-love in a bowl. Come on, let's nourish together!
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How To Make Gut-Loving Smoothies
A Step-by-Step Tutorial
This gut-loving smoothie is effortlessly simple to make with just a few nourishing ingredients. All you need is a high-powered blender—I love my Ninja Pro or a Portable Blender if you're always on-the-go.
The beauty of this smoothie recipe? It's endlessly adaptable. You can personalise it by varying the berries, seeds, nuts, or protein you use to suit your cycle, cravings, or wellness goals. Here's my go-to gut-healing formula to get you started, designed to nourish your gut when it needs it most:
liquid or milk: plant-based milk like unsweetened almond, oat or coconut milk is perfect
banana or cauliflower: use frozen banana or vanilla-steamed cauliflower for low-glycemic option
high-fibre fruit: fresh or frozen strawberries add sweetness, fibre and antioxidants (flavonoids)
protein powder: choose whey for best digestion or a brown rice/pea-based vegan powder
probiotic supplement: an effortless way to improve gut health and all the benefits in a few scoops
You can keep this blend as basic or gourmet as you like, (see recipe). Honestly, I just like focusing on a few primary ingredients that blend beautifully together for my smoothie recipes. I find this makes them a quick and easy high-protein meal without over complicating things.
Meal Prep Tips For Smoothies
Perfect Smoothies Every Time
The best way to make the most delicious gut-friendly smoothies every time is to meal prep the ingredients you plan to use so you get the most nutrition and flavour from each blend. Pop on over to my Meal Planning blog for heaps of quick and easy meal prep tips and how to make my famous "smoothie drops" for quick and easy smoothies when you're pressed for time.
Freeze Overripe Bananas
Whenever you have ripening bananas that are almost past their best, freeze them either in their peel or pre-chop into chunks and pop into a sealable container. You can then add them right into smoothies for a that delicious creamy texture and flavour frozen fruit provides.
How To Make It Thick
Adding frozen banana creates a lovely, soft-serve texture to smoothies. You can also try other thick fruit such as mango or go for a handful of ice, avocado, steamed cauliflower or sweet potato. One of my favourite ways to make thick and creamy smoothies is by steaming cauliflower florets in a little vanilla and cinnamon spice. This makes a lovely mash that is nutritious and very low carb compared to high-GI banana for diabetics like myself. It gives the same creaminess to smoothies as banana without the carb crash or added calories.
Quick & Easy Way To Add Probiotics
With just a single scoop of a quality probiotic, you can begin to say goodbye to brain fog, bloating, hormonal imbalances, and inflamed skin. When you consistently include a probiotic like FEED {gut + immune} powder in your smoothies, breakfast puddings, and baking, you're strengthening and healing your gut one nourishing meal at a time.
Add Protein Powder
Including protein powder in your smoothie is a simple way to keep you full and energised for longer. Protein helps stabilise blood sugar, supports muscle repair, and can even aid in hormone balance, which is especially important for women. Whether you use plant-based protein, whey or collagen, adding a scoop turns your smoothie from a snack into a complete, nourishing meal that fuels your body and supports overall health.
Use A High Speed Blender
I highly recommend investing in a high-powered blender such as a Ninja , Smeg or a handy Portable Blender for busy mornings on the go. I make this smoothie in my Ninja blender, it handles frozen fruit and chia seeds like a dream, giving you that silky-smooth café texture every time. On rushed mornings when I'm running out the door, I grab my portable Smeg blender and have my wholefood smoothie ready in less than 60 seconds. Both are absolute workhorses in my kitchen, and if you're serious about making smoothies a daily habit, investing in a quality blender makes all the difference.
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Valentine's Gut-Loving Strawberry Smoothie
A Love Story That Starts In Your Gut
This mouth-watering blend is a high-fibre, high-protein recipe that tastes like dessert but nourishes like a main meal. It's gut-healing wrapped in Valentine's Day magic, creamy and curate to help you glow on so many levels from within. Napkins ready?
Valentine's Gut-Loving Smoothie
A Berry Blend With Probiotics
Makes: 1 ⬩ 350 Cal ⬩ 31g Protein ⬩ 11g Fibre ⬩ 8g Fat ⬩ 32g Net Carbs
Ingredients
250ml almond milk, unsweetened
1/2 cup strawberries, fresh or frozen, organic
1/2 banana, frozen works best
1 scoop Nutra Organics Clean Vanilla protein powder or other plant-based blend
1 tbsp The Gut Co FEED {gut + immune} powder (or your preferred probiotic)
1 tsp Chef's Choice Maca Root (great for libido and peri/menopause)
2 tbsp Oh So Natural Chia Seeds, organic
1/2 tbsp psyllium husk, finely ground
1/2 tsp cinnamon, ground
1/2 cup crushed ice (makes thick smoothies)
Cooking Instructions
Add the milk first into a high-powered blender like a Ninja Pro, Smeg or a handy Portable Blender, then add all the remaining ingredients. Blend for 1-2 minutes, scraping down the sides of the blender as needed until the mixture is well-combined and creamy smooth.
To serve, you'll want to spoon this thicker smoothie version into a serving bowl and enjoy with a spoon.
This recipe is divine as is, or you can garnish it with a few fresh berries, a scoop of sugarless granola and dried rose petals for a pretty Valentine's Day smoothie bowl.
Ingredients For Gut-Loving
How This Recipe Nourishes
This strawberry blend is intentional and meant to feel light, energising, and deeply nourishing, just what your body needs for a healthy, thriving gut. It's high in protein, rich in antioxidants, and beautifully balanced with fibre to support slower digestion, maintain steadier energy, and nurture a radiant glow from deep within.
Unsweetened Almond Milk
A light, plant-based base that keeps this smoothie blend creamy without added sugars or digestive stress. Almond milk is gentle on the gut and supports stable blood sugar, two essentials for reducing inflammation and nourishing your microbiome.
Frozen Banana (slightly green)
Adds natural sweetness, potassium, and prebiotic fibre that feeds your good gut bacteria. Choose slightly green bananas for resistant starch; the ideal choice for a gut-loving carb that supports digestive health and keeps blood sugar steady.
Whey or Vegan Vanilla Protein
Protein is essential for gut lining repair, stable energy and reducing those pesky mid-afternoon sugar cravings. A high-protein smoothie like this blend supports a healthy gut barrier and keeps you satisfied for hours, no mid-morning crash here.
Psyllium Husk & Chia Seeds
Both are fibre powerhouses that support gut motility and microbial diversity. Psyllium husk provides gentle regularity and fullness, while chia seeds add omega-3s and micronutrients that help calm inflammation and nourish your gut lining.
Maca Root Powder (Organic)
This quiet adaptogen supports the body's stress response, which directly impacts your gut health. Chronic stress disrupts digestion; maca helps your nervous system stay balanced so your gut can do its job beautifully. It's also a gentle hormone balancer, nurturing calm for those in peri/menopause.
Probiotic Powder
The star of this recipe, including a quality blend of prebiotics and probiotics for immune support actively feeds your good gut bacteria, relieves bloating, and strengthens your gut-skin-hormone connection with every sip. Just a small scoop of a good probiotic like The Gut Co FEED {gut + immune} is all you need.
Cup Crushed Ice
Simple but the secret to smoothie thickness that makes your smoothie blends feel like a soft serve ice cream treat instead of a shake-like drink. Perfect after a workout or on sticky and humid summer's day.
Nutritionist Note
If you're loving this gut-loving smoothie blend, my Detox Smoothie Cookbook & Meal Plan is filled with more gut-healing recipes just like this one. Every single blend is high-fibre, beautifully balanced, and designed to support your gut health, balance hormones, and build that radiant, natural glow from within. It's nourishment that feels intentional and leaves you feeling like the best version of yourself. Because your body deserves this kind of love.
Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
Detox Smoothie Recipe Cookbook & Meal Plan
Filled with a collection of detox recipes, done-for-you meal plan and the kind of gentle guidance that makes healthy eating feel grounded. Reset with the Nutritionist's detox guide you can use on repeat.
FAQs: Gut-loving Smoothies
How do you make gut-loving smoothies?
Just like this recipe, blends that combine prebiotic fibre, probiotics and anti-inflammatory ingredients with easily digestible protein will nourish your gut lining, feed the good bacteria, and reduce bloating. Creating smoothies with this in mind will support your microbiome with every sip.
Will this help with bloating?
Absolutely. The probiotics in FEED {gut + immune}, combined with digestive-supporting fibre from chia or psyllium, work together to relieve bloating and promote regularity. You should notice a difference within a few days.
Is this smoothie good for hormone balance?
Absolutely. If you are over 40, your protein needs increase and blood sugar balance becomes more important for hormonal health. This high-protein smoothie supports estrogen metabolism, insulin sensitivity and that all-day energy, making it a great option at this stage of midlife.
Is maca safe to use regularly?
For most women, small amounts of maca (1/2–1 teaspoon) are well tolerated and can support energy and hormonal balance. If you’re pregnant, breastfeeding, or managing a medical condition, it’s best to check with your healthcare provider before using maca regularly.
Can I prep this smoothie in advance?
You can pre-portion the dry ingredients and freeze fruit ahead of time. For best taste and nutrient quality, blend fresh when possible. If needed, a blended smoothie can be stored in the fridge for up to 24 hours in a sealed glass jar.
What's the best time of day to drink this for gut health?
Morning is ideal as this gently awakens your digestive system and sets a nourishing tone for the day. But truly, any time you need gut support and sustained energy works beautifully.
I’d love to know if you try this smoothie recipe and what delicious combinations you create in your own kitchen. Share your favourite blends in the comments below, tap the chat button to send me an update, or come join our Eat Nourish Glow Facebook Community to post your smoothie photos and get inspired by others on the same healthy journey.
ABOUT ME
Emma Lisa, Nutritionist
Women's Wellness & Recipe Creator
Emma Lisa is a Nutritionist & Women's Health Practitioner with over 14+ years experience in clean eating nutrition, meal planning and health coaching. She is a published cookbook author, passionate recipe creator and lifestyle blogger. When she's not in clinic, Emma is mum to five kids, found in her test kitchen and working as wellness digital creator. She lives in Sydney, Australia.
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