How to Make Anti-Inflammatory Smoothies
Want to make a smoothie that douses the flames of inflammation? Follow this no-brainer formula
Whipping up a smoothie is an easy way to put together a nutritious snack or even a quick meal in a jiffy. It’s also a great way to use up those odd bits of produce in the fridge that aren’t substantial enough to make a decent cooked meal.
There are very few rules to observe when it comes to making a smoothie. In this article, I’ll show you a simple formula to make your own smoothie that is loaded with anti-inflammatory compounds.
Liquid Base
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What is a smoothie without some added liquid? A thick paste! Not a good idea to swallow. Depending on the type of liquid you use, your base can also be a good source of essential proteins, vitamins and minerals. So go on and suss out one of these liquid nutrients to start making your smoothie. -
Great choices: Nut milk, non-GMO soy milk, rice milk, diluted coconut milk, hemp milk, organic milk from cow or goat, fruit or vegetable juice, green tea or plain filtered water.
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Useful Tip: If you like a thicker smoothie, reduce the amount of liquid you use. Otherwise, add more for a thinner consistency, which makes your smoothie easier to drink.
Fruits and/or Vegetables
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Fruits and vegetables are rich sources of natural flavonoids and antioxidants that help to quieten the inflammatory noise in the body. They also provide essential vitamins, minerals and fibers that the body needs to function properly. Almost all types of fruits, fresh or dried, can be used as long as they are peeled, pitted or cut into smaller pieces where necessary.But the same cannot be said of vegetables. Leafy vegetables are usually not smoothie friendly (unless they’ve been juiced beforehand), while certain root vegetables like carrot and beet are. But you can always use concentrated plant or microalgae powder to add some inflammatory cytokine-busting green power to your smoothie.
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Great choices: (Fruits:) Any berries (strawberries, raspberries, blueberries, blackberries, mulberries etc.), grapes, apple, orange, grapefruit, pear, lemon, plum, apricot, avocado, papaya, mango, banana, watermelon, pineapple, durian, shredded coconut flesh, kiwi and/or any in-season fruits.
(Vegetables:) Carrot, beetroot, cucumber, vegetable juices, concentrated plant powder (like Green Vibrance), chlorophyll extract, and/or spirulina powder.
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Useful Tips: Choose organic fruits and/or vegetables where possible to reduce your exposure to harmful pesticides and other chemicals. Wash your produce, organic or not, thoroughly before blending.
Nuts and/or Seeds
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Although nuts and seeds may be high in calories and omega-6 fatty acids, you need not avoid them entirely. They can be a valuable source of monounsaturated fats, omega-3, vitamin E, minerals, and L-arginine, a compound that makes arteries more flexible and less prone to blood clots. Nuts and seeds also add interesting flavors and texture to smoothies. -
Great choices: (Nuts:) Almonds, cashews, macadamia nuts, walnuts, brazil nuts, hazelnuts, pistachios, and/or peanuts.
(Seeds:) Flaxseeds, sesame seeds, chia seeds, hemp seeds, sunflower seeds, and/or pumpkin seeds.
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Useful Tip: Grind small seeds with the chopper that comes with your blender before mixing them with other ingredients to maximize absorption.
Omega-3 Fatty Acids
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Omega-3 fatty acids are the superstars of anti-inflammatory compounds. Lots of research have been done on their inflammation-dousing and heart-protective prowess. But unless you fancy having salmon in your smoothie, there are not many choices to choose from if you want to add this healthy fats into your drink. Here are the viable ones: -
Great choices: Fish oil, spirulina powder, grind flaxseeds, grind chia seeds, and/or walnuts.
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Useful Tip: Have some fish oil capsules at home? You can add them into your smoothie by cutting and then releasing their goodness into your concoction.
Supporting Players
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If fruits and/or vegetables are the “meats” in a smoothie, the items below are the supporting roles that give it an extra edge and a memorable finish:Natural Sweeteners: (Use sparingly) Honey, coconut palm sugar, stevia, fruit preserves, or sorbet.
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Ice: If you like your smoothie chilled, throw in some ice cubes. Make sure your blender has enough horsepower to crush them.
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Spices and Herbs: Ginger, turmeric, cinnamon, garlic, dark chocolate, vanilla extract, or other powdered or chopped anti-inflammatory herbs or spices.
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Probiotics: Yogurt with live cultures, or kefir.
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Extra Protein: Good quality flavored protein powder that is free from additives and fillers, or silken tofu for extra creaminess and protein without diary.
Have fun combining different ingredients to create your own anti-inflammatory smoothie today!
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I use Greek yogurt as a base for most of my smoothies. If you throw in a handful of spinach leaves and blend them before you add the rest of your ingredients, you shouldn’t have a problem with your blender. The best part is that you NEVER even taste the spinach!
Thanks for the great suggestion, Nicole! The problem I have is it’s difficult to find organic spinach leaves where I stay, that’s why I’ve not tried that yet. But I might try with other organic leafy vegetables that are available on the shelves. Using Greek yogurt as a base is a fantastic idea! Thanks!
I regularly add a handful of greens to my morning smoothie consisting of: orange, lemon, parsley, kale/spinach/lettuce, ground seeds & almonds, mixed berries, a little spice and ice/water.
When you say leafy veggies are not smoothie friendly, is that a health issue or not strong enough blender issue?
Thanks for sharing, Vivi. It’s a blender issue. Some blenders may not be able to break the fibers of leafy vegetables down, especially the stems, small enough for drinking.