Winter Immune-Boosting Smoothie Recipe

In Ayurveda, it is recommended to avoid cold drinks and ice, especially in the winter. Generally, I don’t consume a lot of smoothies in the winter, but I make an exception for this one during cold, flu, and COVID season because it is rich in vitamin C and has anti-inflammatory properties.

Ginger and turmeric are two powerful medicinal herbs that have been used for centuries to treat various ailments. Studies have shown that both have anti-inflammatory properties which can help reduce pain and swelling. Additionally, ginger and turmeric are known for their immune-boosting properties, which can help protect the body against infections and diseases. They also have warming properties for the body.

Citrus fruits such as oranges, lemons, limes, and grapefruits are excellent sources of vitamin C. This essential vitamin plays a vital role in the body’s immune system by helping to protect cells and keep them healthy. Since the body does not produce vitamin C, it is essential to consume it daily through foods like citrus fruits. Including these superfoods in your diet can help improve your overall health and well-being.

I prefer using fresh ginger and turmeric because the taste is more potent, and they are readily available at Whole Foods and some other grocers. However, if you have trouble finding them, you can substitute the dried spices.

This recipe is easily customizable to your tastes. Sometimes I use navel oranges, sometimes I use cara cara.

I don’t typically measure but here’s a rough estimate of my most recent smoothie (makes two- three servings):

Immune Boosting Smoothie

Cara Cara oranges were on sale, so I used one navel, one Cara Cara which is why it’s pink. If you have a high speed blender you can throw the entire lemon. Lemon peels are rich in fiber, nutrients, and antioxidants.

• 1-2 Navel Oranges, peeled

• one lemon (I have a Vitamix, so I cut the ends off and put the rest in [rind, seeds, and flesh]. If you have something other than a Vitamix/Blendtec you’ll want to peel your lemon. If you’re eating the rind, I recommend organic lemons)

• ~1 inch of fresh ginger

• ~1 inch of fresh turmeric (available at some natural grocery stores and ethnic stores)

• ~1/2 tsp of black peppercorns (or black pepper) to help with curcumin absorption in the turmeric

• one pinch of salt or LMNT

• ~1 cup of coconut water (more or less depending on your preferred thickness- you could also use water or any milk, but I like the extra nutrients that coconut water provides)

Put all ingredients into your blender and blend until it’s your desired thickness. For my Vitamix, this takes ~30-60 seconds.

Adjust to your tastes, or check out the adjustments for your dosha below!

If it’s too potent for you, you could add a little bit of honey, stevia, another orange, or your preferred sweetener! You could add protein powder or collagen to this recipe or substitute water/milk for the coconut water. I find that the coconut water typically adds enough sweetness for me, but ginger can be potent if you add too much.

Refrigerate if you like it cold, and enjoy within two days.

Adjustments for Each Dosha

Vata (Cold, Dry, Light, Airy) – Needs Warmth & Grounding

• Reduce lemon peel (can be too astringent and dry).

• Use warm water or almond milk instead of coconut water.

• Add a teaspoon of honey for extra grounding.

• Increase ginger slightly for digestive support.

Pitta (Hot, Intense, Fiery) – Needs Cooling & Soothing

• Reduce or omit black pepper and ginger (too heating).

• Use more coconut water for cooling.

• Reduce lemon slightly if prone to acidity.

• Add coriander or fennel seeds for cooling digestion.

Kapha (Heavy, Slow, Moist, Earthy) – Needs Stimulation & Lightness

• Increase ginger, black pepper, and turmeric for their heating effects.

• Reduce or omit coconut water (can be too cooling and heavy).

• Add a pinch of cayenne for a metabolism boost.

• Reduce salt if prone to water retention.

Enjoy!

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