The Gut Revive Green Smoothie Recipe
THE GUT REVIVE GREEN SMOOTHIE RECIPE
12 / MARCH / 2025
SHEREE'S HEALTH DIARIES
The Gut Revive Green Smoothie – Your Metabolism + Gut Healths’s New Best Friend
The Best Gut Health Smoothie for Digestion, Metabolism, and Energy
Your gut is the foundation of your metabolism, hormones, and overall well-being—so why not start your day with something that actually supports it?
Enter the Gut Revive Smoothie, a creamy, delicious blend packed with gut-loving probiotics, collagen, blood sugar-balancing cinnamon, and metabolism-boosting MCT oil.
This isn’t just a green smoothie—it’s a full-body reset in a glass, designed to enhance digestion, support gut bacteria, and keep your energy steady all day long.
Why Your Gut Will Love This Smoothie
Gut health isn’t just about avoiding bloating (though, yes, that’s a major perk). When your gut is thriving, your metabolism hums, your hormones stay balanced, and your energy levels feel stable instead of swinging between highs and crashes.
Every ingredient in this smoothie has been chosen with that in mind:
Key Ingredients + Their Gut-Loving Benefits
🥬 Mitchell’s NZ Fermented Greens Powder – because your gut LOVES fermented foods. This powder is packed with probiotics, enzymes, and micronutrients that help balance gut bacteria, reduce bloating, and improve digestion.
🍌 Banana (fresh or frozen) – a natural source of prebiotic fibre, which feeds the good bacteria in your gut, supports digestion, and enhances nutrient absorption.
💪 Mitchell’s NZ Vanilla Bone Broth Protein Powder – gut-healing collagen and amino acids to support the integrity of your gut lining, aid in muscle recovery, and enhance metabolism.
🥥 MCT Oil – a quick energy source that bypasses digestion and goes straight to your cells for fuel. It also helps your body absorb fat-soluble vitamins, making every sip more nourishing and metabolism-boosting.
✨ Cinnamon – a powerhouse spice that helps balance blood sugar, improve insulin sensitivity, and support digestion, making it a perfect addition for gut health and metabolism.
💧 Filtered Water – hydration is the foundation of gut health, supporting digestion, detoxification, and proper nutrient absorption.
HOW TO MAKE IT
Ingredients:
- 1 scoop fermented greens powder
- 1 banana (room temp, frozen optional)
- 1 serve @mitchells.nz vanilla bone broth protein powder
- 1 tsp. MCT oil/coconut oil
- ½ tsp. cinnamon
- 1 cup filtered water or milk of choice
- Ice (optional)
Method:
Throw everything into a blender, blend until smooth, and enjoy the benefits of better digestion, stable energy, and a metabolism that works for you—not against you.
WHY THIS WORKS AS A MORNING GUT HEALTH RESET
Instead of spiking your blood sugar with a sugary breakfast or skipping it altogether (which just leads to cortisol chaos and energy crashes), this gut-friendly smoothie fuels your body with easily digestible protein, healthy fats, and gut-supporting fibre—all without the crash.
It’s smooth, creamy, perfectly balanced, and most importantly, it makes you feel GOOD. No bloating. No sugar spikes. Just pure gut support in a glass.
Try it out, tag me @shereehannahwellness and @mitchells.nz and let us know—how good does your tummy feel?
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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High Protein Tiramisu Chia Pudding Recipe
HIGH PROTEIN TIRAMISU CHIA PUDDING RECIPE
26 / FEBRUARY / 2025
SHEREE'S HEALTH DIARIES
If you’re a tiramisu lover, but also want to hit your protein goals, this is the ultimate breakfast-meets-dessert moment. This high-protein tiramisu chia pudding has all the indulgent flavours of your favourite Italian treat—rich espresso, velvety cacao, and creamy vanilla—without the sugar crash.
It’s gut-friendly, blood sugar-balancing, and packed with 30g of protein to keep you fuelled all morning. Bonus? It takes less than 5 minutes to prep!
Why You’ll Love This Recipe
- Protein-Packed: with Greek yogurt and quality protein powder, this pudding helps with muscle recovery, satiety, and hormone balance.
- Gut-Friendly: chia seeds provide prebiotic fibre, and Greek yogurt offers gut-loving probiotics.
- Blood Sugar Friendly: no refined sugar here—just balanced macros to keep your energy steady.
- Rich in Antioxidants: cacao and coffee bring a powerful dose of polyphenols to fight inflammation.
INGREDIENTS
- 3 Tbsp. chia seeds
- 160g high-protein yogurt (I used Kalo unsweetened natural Greek yogurt)
- 1 espresso shot
- 1 tsp. cacao powder (I used @selenohealth – use 'SHEREE10' for 10% off)
- ½ serve vanilla protein powder (I used @mitchells.nz – use 'SHEREE' for 15% off)
METHOD
- In a bowl or jar, mix the chia seeds with the espresso shot, stirring well to prevent clumps.
- Add the yoghurt, vanilla protein powder, and mix until smooth.
- Let it sit for at least 10 minutes (or overnight for best results) to allow the chia seeds to absorb the liquid and thicken.
- Once set, sprinkle cacao powder on top for that true tiramisu vibe. Enjoy!
Serving Suggestions:
- Enjoy as a protein-rich breakfast or healthy dessert.
- Make it in advance for an easy, grab-and-go option during busy mornings.
This is proof that you can have your tiramisu and eat it too—without the sugar spike! Try it out and tag me @shereehannahwellness so I can see your delicious creations.
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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Galantines Mocktails Your Body Will Love You For
GALANTINES MOCKTAILS YOUR BODY WILL LOVE YOU FOR
12 / FEBRUARY / 2025
SHEREE'S HEALTH DIARIES
3 Holistically Healthy Mocktails for a cute, self-love-inspired Galentine's Day:
1. "Berry Sweet on Myself" Kefir Soda
Ingredients:
- 1 cup @thewildfermentary berry blush kefir soda
- 1 shot of @thewildfermentary stress relief kefir shot
- 1/4 cup fresh/frozen mixed berries (blueberries, raspberries, blackberries)
- Juice of 1/2 lemon
- Ice cubes
- Sparkling water (optional, for dilution)
- Fresh mint sprigs, for garnish
Method:
- Muddle the fresh berries and lemon juice in a glass until juicy.
- Add ice cubes and pour the berry kefir shot + soda over the top.
- If desired, add a splash of sparkling water for extra fizz.
- Garnish with mint sprigs and a few whole berries.
Packed with probiotics for gut health, calming adaptogens and antioxidants for glowing skin—perfect for a self-love glow-up.
2. "Glow Up Grapefruit Spritz"
Ingredients:
- 1/2 cup fresh pink grapefruit juice (unsweetened)
- 1/4 cup unsweetened pomegranate juice
- 1/2 tsp vanilla extract
- Ice cubes
- Sparkling water
- Grapefruit wedge and pomegranate seeds, for garnish
Method:
- Combine the grapefruit juice, pomegranate juice, and vanilla extract in a shaker with ice. Shake well.
- Pour into a glass filled with ice cubes and top with sparkling water.
- Garnish with a grapefruit wedge and a sprinkle of pomegranate seeds.
High in vitamin C and polyphenols, this spritz supports skin health, boosts collagen, and adds a festive flair.
3. "Coconut Lime Love Tonic"
Ingredients:
- 1/2 cup chilled coconut water (unsweetened)
- Juice of 1 lime
- 3 slices of fresh cucumber
- 1-2 basil leaves
- Ice cubes
- Sparkling water
- Lime wedge and cucumber ribbon, for garnish
Method:
- In a glass, gently muddle the cucumber slices and basil leaves to release their flavors.
- Add the coconut water and lime juice, then stir well.
- Fill the glass with ice and top with sparkling water.
- Garnish with a lime wedge and a cucumber ribbon.
Coconut water provides electrolytes for hydration, and basil is calming for the nervous system—a perfect sip for relaxation and self-care.
Which one speaks to your inner Galentine? 🥂💖
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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Coconut Flour Banana Bread Recipe
COCONUT FLOUR BANANA BREAD
29 / JANUARY / 2025
SHEREE'S HEALTH DIARIES
Cook Time: 45 minutes
Prep Time: 15 minutes
Servings: 8 slices
INGREDIENTS
- 1 cup coconut flour
- 3 ripe bananas, mashed
- 4 eggs
- 1/4 cup coconut oil, melted
METHOD
- Preheat your oven to 350°F (175°C) and grease a loaf pan.
- In a bowl, mix coconut flour, mashed bananas, eggs, and melted coconut oil until smooth.
- Pour the batter into the loaf pan.
- Bake for 45 minutes or until a toothpick inserted into the centre comes out clean.
- Allow the banana bread to cool before slicing and enjoy!
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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Christmas Cookie Recipe
CHRISTMAS CANDY CANE COOKIE RECIPE
11 / DECEMBER / 2024
SHEREE'S HEALTH DIARIES
HAPPY HOLIDAYS!! 🎄 These cookies are the perfect blend of indulgence and nourishment. Whether you’re craving a festive treat or a healthy arvo snack, these thumbprints will hit the spot—without any sugar crash! Enjoy!
Servings: 24 cookies (depending on the size of the dough balls you roll)
Prep Time: 20 minutes
Chilling Time: 1 hour (optional but recommended for easier handling)
Baking Time: 10-12 minutes
Cooling Time: 15-20 minutes
INGREDIENTS
For the cookies:
- 1 cup gluten-free all-purpose flour
- ¼ cup cocoa/cacao powder (unsweetened)
- ¼ cup protein powder (plant-based, collagen, or bone broth protein - I love @mitchells.nz)
- ½ tsp baking soda
- ¼ tsp salt
- ½ cup softened coconut oil or butter
- 1 large egg
- 1 tsp vanilla extract
- ¼ tsp peppermint extract
- 1-2 tsp monk fruit extract or stevia (to taste)
For the filling:
- ½ cup unsweetened dark chocolate chips (sugar-free for keto)
- 1 tbsp coconut cream (or heavy cream)
- Optional: Crushed sugar-free peppermint candies for garnish
METHOD
Prepare the Dough:
- Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
- In a medium bowl, whisk together the gluten-free flour, cocoa powder, protein powder, baking soda, and salt.
- In a separate bowl, beat the softened coconut oil (or butter) until smooth.
- Add the egg, vanilla extract, peppermint extract, and monk fruit or stevia to the wet mixture. Adjust sweetness to taste, as these sweeteners can vary in intensity.
- Gradually incorporate the dry ingredients into the wet mixture until a soft dough forms. If the dough feels too dry, add 1-2 teaspoons of water or almond milk.
Shape and Bake:
- Roll the dough into 1-inch balls and place them on the prepared baking sheet, spaced about 2 inches apart.
- Use your thumb or the back of a spoon to create a small indentation in the centre of each cookie. Or use a cute little cookie mould for extra Christmas vibes.
- Bake for 10-12 minutes, until the cookies are just set and firm to the touch.
- Let the cookies cool completely on the baking sheet before adding the filling.
Make the Filling:
- In a small saucepan, melt the dark chocolate chips with the coconut cream (or heavy cream) over low heat, stirring continuously until smooth and glossy.
Fill + Decorate:
- Spoon the melted chocolate into the indentations of the cooled cookies.
- If desired, sprinkle crushed sugar-free peppermint candies on top while the chocolate is still warm.
- Allow the cookies to set at room temperature or chill them in the fridge for 10-15 minutes until the chocolate is firm.
Store the cookies in an airtight container for up to 5 days, or freeze them to enjoy later.
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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3 Healthy Mocktail Recipes For The Festive Season
3 HEALTHY MOCKTAIL RECIPES FOR THE FESTIVE SEASON
27 / NOVEMBER / 2024
SHEREE'S HEALTH DIARIES
Want a non-alcoholic alternative this festive season? Show your hormones and gut health some love with these healthier alternatives to your traditional cocktails without missing out on the festive fun!
3 HEALTHY MOCKTAIL RECIPES
Christmas Cranberry Ginger Fizz
Support bloating + liver detoxification throughout the holiday season with this delicious low sugar mocktail
Servings: 1-2
Prep Time: 5 minutes
Ingredients:
- 2 tbsp. unsweetened cranberry juice
- 1 tsp. freshly squeezed lime juice
- 1 tsp grated ginger (optional if using the ginger kefir)
- sparkling water or @thewildfermentary ginger kefir soda
- fresh cranberries and lime slices for garnish
- ice
Method:
1. In a shaker, mix the cranberry juice and lime juice
2. Fill a glass with ice and pour the mixture over.
3. Top with sparkling water.
4. Garnish with fresh cranberries and lime slices for a festive touch!
Apple Cinnamon Sparkler
A cosy and festive mocktail combining the warmth of cinnamon with crisp apple flavour.
Servings: 1-2
Prep Time: 5 minutes
Ingredients:
- 1 cup fresh apple juice (unsweetened)
- 1 tbsp. freshly squeezed lemon juice
- 1/2 tsp ground cinnamon
- sparkling water or club soda
- apple slices for garnish
- cinnamon sticks for garnish
- ice
Method:
1. In a shaker, mix the apple juice, lemon juice, and ground cinnamon.
2. Fill a glass with ice and pour the mixture over.
3. Top with sparkling water.
4. Garnish with fresh apple slices and a cinnamon stick for a festive presentation.
Almond Bliss Mocktail
This mocktail has the rich, creamy texture of Bailey’s but is non-alcoholic and dairy-free!
Servings: 1
Prep Time: 5 minutes
Ingredients:
- 1 cup unsweetened almond milk (or oat milk for extra creaminess)
- 2 tbsp coconut cream
- 1 tsp vanilla extract
- 1 tsp. instant coffee/1 x espresso shot (optional, for a rich flavour)
- 1-2 tsp. maple syrup or honey (to taste)
- pinch of cacao powder or cinnamon (for garnish)
- ice
Method:
1. In a shaker or blender, combine almond milk, coconut cream, vanilla extract, coffee (if using), and sweetener.
2. Blend or shake well until creamy and smooth.
3. Fill a glass with ice and pour the mixture over.
4. Sprinkle it with cacao powder or cinnamon for garnish.
Enjoy! And as always, be sure to tag @shereehannahwellness if you make any of these and post on your socials!
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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No Fuss Probiotic Dressing Recipe
NO FUSS PROBIOTIC DRESSING RECIPE
23 / OCTOBER / 2024
SHEREE'S HEALTH DIARIES
Dressings have to be one of my biggest pet peeves when it comes to healthy eating. You can have the most splendidly nourishing meal in front of you that ends up being completely ruined by the sauce or dressing poured on it.
This isn’t just because of the sugar content in a lot of them, it’s actually the s33d oils like canola oil, vegetable oil, rapeseed oil, etc that are super inflammatory for our body, causing stress on our gut health and contributing to hormonal issues (from period pain to mood swings).
It may seem like such a small thing, but you think about it. If you have a sauce or dressing even with one meal each day, it accumulates overtime.
Remember the body keeps a score!
Which is why I loved this recipe from Clover Ferments (my go-to probiotic fermented drink), their drinks make for the most amazing gut reset too by the way - and they have given me a special discount code for you - ‘SHEREE10’ to take 10% off your order!
You can find out all the beautiful benefits of these gut healing drinks in a podcast episode we did with the owner here too.
Dressing recipe below - the best part is, you just have to shake it in a jar and it’s done!
INGREDIENTS + METHOD
- 4 tablespoons olive oil
- 2 tablespoons Clover
- Ferments Blend Kvass
- 1 tsp. dijon mustard
- 1 garlic clove, minced (optional)
- Salt and pepper
Optional: add 1 tsp. apple cider vinegar or lemon juice for a little extra zing
Method:
1. Place all ingredients in a jar and shake
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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Green Goddess Soup
GREEN GODDESS SOUP RECIPE
28 / AUGUST / 2024
SHEREE'S HEALTH DIARIES
Prep Time: 10-15 minutes
Cook Time: 30-40 minutes
Servings: 2-3 servings
INGREDIENTS
- 100g shredded chicken
- ½ cup coconut milk
- 1 cup veggie stock or bonebroth
- 2 medium zucchinis(chopped)
- 1 head of broccoli (chopped)
- 1 cup kale (chopped)
- 1 tbsp. olive oil
- ½ tsp. Cumin
- ½ tsp. curry powder
- Salt + pepper to taste
METHOD
- Heat olive oil in a medium pot over medium heat.
- Add chopped veggies with seasonings and sauté until soft.
- Add veggie stock and coconut milk and bring to a boil.
- Reduce to a simmer for around 20 – 30 minutes.
- Wait for it to cool slightly before adding to a blender, or alternatively use a food processor and blitz until it reaches a creamy smooth consistency.
- If need be re-heat slightly in the pot to serve, and add shredded chicken.
- Double or quadruple this recipe to make multiple servings for an easy dinner or lunch to heat throughout the week.
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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4 Ingredient Clean Chocolate Chip Cookies
4 INGREDIENT CLEAN CHOCOLATE CHIP COOKIES
14 / AUGUST / 2024
SHEREE'S HEALTH DIARIES
Cook Time: 10 minutes
Prep Time: 15 minutes
Servings: 12 cookies
INGREDIENTS
- 2 cups almond flour
- 1/4 cup coconut oil, melted
- 1/4 cup maple syrup
- 1/2 cup dark chocolate chips
METHOD
- Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper.
- In a bowl, mix almond flour, melted coconut oil, and maple syrup until well combined. Stir until the ingredients are well incorporated and the dough is smooth. The dough should be slightly sticky but firm enough to hold its shape.
- Gently fold in the dark chocolate chips using a spatula, ensuring that they are evenly distributed throughout the dough.
- Scoop out small portions of dough (about a tablespoon each) and roll them into balls with your hands. Place each ball onto the prepared baking sheet, spacing them about 2 inches apart. Once all the dough is portioned out, gently press each ball down with your fingers or the back of a spoon to form a cookie shape, about 1/4 inch thick.
- Bake for 10 minutes or until the edges are golden brown.
- Allow the cookies to cool before enjoying.
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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Hawaiian Tuna Poke Bowl
HAWAIIAN TUNA POKE BOWL
19 / JUNE / 2024
SHEREE'S HEALTH DIARIES
Prep Time: 20 mins
Servings: 2
INGREDIENTS
- 200g sushi-grade ahi tuna, cubed
- 1 cup sushi/basmati rice, cooked
- 1 avocado, sliced
- 1 cucumber, diced
- 1/2 cup pineapple, diced
- 2 tbsp gf soy sauce
- 1 tbsp. sesame oil
- 1 tsp Sriracha
METHOD
- Start by cutting the sushi-grade ahi tuna into small, bite-sized cubes.
- In a medium-sized bowl, combine the cubed tuna with 2 tablespoons of soy sauce, 1 tablespoon of sesame oil, and 1 teaspoon of Sriracha. Gently toss the tuna to ensure it is evenly coated with the marinade. Set the bowl aside and let the tuna marinate.
- Cook 1 cup of sushi rice according to the package instructions or using your preferred method. Once cooked, let the rice cool slightly.
- Slice the avocado, dice the cucumber into small, even pieces (if the skin is thick, you may want to peel it before dicing)
- Dice the pineapple into small chunks. Fresh pineapple is recommended for the best flavour, but canned pineapple can also be used.
- Assemble the poke bowls by dividing the cooked sushi rice evenly between two bowls, creating a base layer, then spoon the marinated ahi tuna over the rice in each bowl. Arrange the sliced avocado, diced cucumber, and diced pineapple around the tuna. You can get creative with the presentation, arranging the toppings in sections or mixing them together as desired.
- For added flavour and texture, you can sprinkle some sesame seeds or chopped green onions on top of the bowls. Additional toppings like seaweed salad, pickled ginger, or radishes can also be added if you like.
- Serve!
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!