Research suggests that there are a number of nutrients which are generally supportive for a healthy balanced immune system. We have created this delicious green smoothie recipe for you to try, which includes many of these key nutrients.
At the OHC we recommend our clients aim for around 10 portions of vegetables and fruit daily where a portion is 80g, with the emphasis on veg mainly and just 2 daily portions of fruit. There is no easier way to increase your vegetable intake than with the addition of a green smoothie. Smoothies are great at breakfast time or as a morning or afternoon snack. If you’re feeling unwell or have a low appetite, a green drink (like soup) can be a convenient solution – they don’t take long to make, they are nutrient dense and may be easier on the digestive system. Smoothies can be made a little in advance and can be stored in an airtight container, refrigerated to minimise oxidation and ideally consumed within 24 hours.
This recipe may support immunity with antioxidants such as Vitamin A, C and E, via the green veg, fruit, nuts and seeds. The nuts and seeds also boost the protein content which supports blood sugar management, as well as offering some essential amino acids and fatty acids which may enhance the function of immune cells.
Top tips: Meal prep your smoothies to help conserve your energy and minimise any food wastage. You could chop all your fruit & veg at one sitting then portion out the ingredients into small freezer bags or glass containers. Freezing fruit like kiwi and pineapple and frozen vegetables like courgette and cauliflower add a surprisingly creamy texture to your smoothie.
Ingredients (2 Servings) :
- 1 cup tightly packed chopped spinach and/or kale
- 1 1/2 cups non dairy milk such as oat, or coconut milk, or coconut water
- 1 fresh or frozen chopped and peeled kiwi
- 1 fresh or frozen chopped & peeled orange or a handful of frozen pineapple
- 1 inch fresh ginger or 1/2 tsp dried ground ginger
- 1/2 fresh or frozen chopped & peeled lemon
- 1 tbsp nuts such as almonds or Brazil nuts
- 1 tbsp ground flaxseed
- Optional: 1 tbsp protein powder such as pea, hemp or rice protein.
- Mix the spinach and/or kale to your blender with the non dairy milk & blend well.
- Then add the fruit, ginger, nuts, seeds and protein powder you’re using it and whizz up until smooth. If the smoothie is too thick you can add more milk, a dash at a time.
Top tip: Blend the liquid with the greens really well before the rest of the ingredients to get a smoother consistency.
By Sara Jackson, Director of Nutrition at the Optimum Health Clinic