Healthy Smoothie Recipes
to boost your immunity

These healthy smoothie recipes are a highly nutritious way to start your day. 

A smoothy is packed with vitamins, minerals and antioxidants to give you anti-inflammatory, anti-cancer and detox (toxin removal) benefits. Although sometimes the colour is a bit weird!

Smoothies are a fast, easy way to eat several servings of vegetables & fruit without a lot of prep © Karen Alison

For lazy cooks like me, smoothies are a fast, easy way to eat several servings of vegetables and fruit without a lot of preparation, cooking and chewing. And you can make two or three days’ worth at one time.

You can think of these healthy smoothie recipes as natural remedies for what ails you. But they're also an effective way to prevent health problems – because you’re feeding your body with so much of what it needs to function well.

Use organic ingredients whenever possible. I find a high-speed blender works best for these healthy smoothie recipes. You can play with the recipes to use more or less of different ingredients according to your taste.

Please don't use any ingredient in these smoothie recipes if you have an allergy to it.


Healthy Smoothie Recipes -
Super Antioxidant Smoothie

Dry blend:

Organic walnuts and chia seeds © Karen Alison

1/4 - 1/3 cup organic walnuts or sunflower seeds (if allergic to walnuts)

2 tablespoons chia seeds

Add and blend together:

4 - 6 cups of some or all of these greens: spinach, kale, sunflower sprouts, parsley and/or arugula, washed

1 grapefruit, peeled (Do not use if you take statin drugs)
OR
1/3- 1/2 cup wild blueberries, fresh or frozen

Healthy smoothie recipes - Super antioxidant smoothie © Karen AlisonThe color may be weird but it tastes great!

1 small raw beet, peeled (about 2 inch diameter) or a chunk of beet that is about 1 inch by 2 inches

½ inch piece of ginger root, peeled (optional but recommended for anti-inflammatory properties)

2 cups water – spring or filtered – change the amount depending on how thick you like your smoothie

1 tablespoon oil. Choose from organic virgin coconut oil, organic flax oil, Udo’s Choice oils, and organic tahini. (Organic virgin coconut oil is best to avoid chemicals used in processing regular coconut oil.)

Good quality fats and oils are important for brain function and provide satiation (make you feel satisfied and full longer.)

When these ingredients are well blended, you may add…

Optional:

1 - 2 raw free-range eggs from a small, local farm or organic farmer’s market for protein and essential fatty acids. (See “About raw eggs” below.)

I’ve never found a protein powder that worked for me, no matter what it was made from, so I don’t use them. If you have one that works for your body, you can add it to this smoothie.

You can add more water if you like a smoothie with a thinner texture.

More healthy options, before you drink your smoothie:

Ground organic flax seed. © Karen Alison

Stir in one or two heaping tablespoons of ground organic flax seed. (See “About ground flax seed” below.)

If you have trouble with inflammation or arthritis, add a spoonful or two of MSM powder and mix well.

How much does it make?

For me, this healthy smoothie recipe makes enough for 2 - 3 days. I store the extra in dark brown glass jars in the fridge.

Fill the jar to the very top to keep your smoothie fresh and avoid oxidization. © Karen Alison

Make sure you fill the jar right to the very top to keep your smoothie fresh. If it doesn’t quite reach the top, add a bit of water so there’s no chance of oxidization. You don’t want any oxygen in the jar as it may change the food molecules and create potential free radicals.

Don’t make more than a couple of days’ worth because, for the greatest health benefits, this smoothie is best made fresh. (But one or two extra days won’t kill you.)

Are you rushed for time in the morning?

Me, too. I don’t have time to fuss with washing veggies and peeling grapefruit in the morning.

To speed up the process, I do most of the prep for my healthy smoothie recipes the night before.

I do most of the prep for my healthy smoothie recipes the night before and store the ingredients in the salad spinner in the fridge. © Karen Alison

I wash and spin the greens in a salad spinner, peel the beet and lay it on the greens (so it doesn’t stain the sides or bottom of the spinner), peel the grapefruit and put it into the spinner as well, then put the lid on and store the whole thing in the fridge.

You could also measure out the nuts and seeds, and store them in a jar or in the blender – since you blend them first. I don’t bother with measuring the blueberries ahead of time because it’s pretty easy to just throw in a few frozen or fresh blueberries.

In the morning, toss everything into the blender with the water and you’re done.

Healthy Smoothie Recipes -
Plum Yum Smoothie

Dry blend:
2 tablespoons chia seeds

Add and blend together:
2 small plums, washed and pitted
1 small ripe pear or ½ large ripe pear, washed
3-4 cups washed greens, such as spinach, kale, parsley, watercress, arugula
1 tablespoon organic virgin coconut oil or organic sesame tahini or almond butter
1 cup water – more if you wish

When these ingredients are well blended, you may add…

Optional:
1 raw free-range egg from a small, local farm or organic farmer’s market

Raw eggs...
Are they safe?

Do not eat conventional eggs from the supermarket raw. They usually come from large poultry operations where the risk of bacterial contamination is very high.

Do not eat conventional eggs from the supermarket raw. © Karen Alison

The hens don’t go outdoors and walk around but live in stacks of cages where they lay eggs and poop in their nests. (Ick!) Apparently, most of the salmonella/egg problem came from two huge farms in Iowa.

Conventionally farmed eggs may be cleaned with chlorine and coated with mineral oil which can be absorbed into the egg – not substances you want to be eating. Small farmers don’t usually do this, and you have the opportunity to ask them how they treat their eggs when you buy direct from the farmer.

When you buy supermarket eggs, they’re already almost a month old or older. On the other hand, eggs from small farms are typically sold to you within a few days of laying. When the chickens range freely and are not caged, the eggs are more nutrient-rich with omega 3 essential fatty acids.

For many years, I have been safely consuming raw eggs from small local farms and enjoying the health benefits in my healthy smoothie recipes.

Beets, beets... good for your heart
and a sweet natural remedy

If you want your foods to double as natural remedies, beets are a great choice. They contain 80 different nutrients, have anti-cancer, antioxidant and anti-inflammatory properties, and help to bind toxins in your digestive tract to move them out of your body.

There is some evidence that beets help to reduce tumours, and because of their anti-inflammatory qualities, may prove to be important in heart conditions (although the studies are still in the early stages.) The soluble fiber in beets is helpful to your digestion.

I love using organic beets in healthy smoothie recipes - they're sweet but so nutritious. © Karen Alison

I love using organic beets as an ingredient in healthy smoothie recipes because beets are sweet but I don’t have to feel guilty about that because they are so nutritious. 

Beets are best eaten raw or lightly cooked as their nutrients and antioxidants are destroyed by long cooking times and high heat.

To learn more about beets, read this excellent article.

About coconut and coconut oil

In the lab, coconut oil has proven to be a calming agent (which is not always so in humans) and prevents bone loss.

Coconut is known to be anti-viral, anti-fungal and anti-bacterial. Mark Sisson says coconut oil helps prevent liver damage, is beneficial for blood sugar and insulin control and therefore useful for diabetics and pre-diabetics, and helps to prevent kidney and gall bladder diseases.

Besides, coconut oil tastes great and, when you put it in your smoothie, it really helps to keep you feeling satisfied and full for a long time.

However, not everyone tolerates coconut so you need to notice how you feel after you eat it. Some people feel very anxious after eating coconut oil.

Others - like me - end up eating coconut addictively. An addictive eating pattern with a food typically signals a problem with internal chemistry. So I don’t use it in my own healthy smoothie recipes.

Does that mean you should avoid it, too? No.

If you like it and it agrees with you, eat it. But you need to be aware that not all healthy foods are healthy for everyone. Get to know your own body and what works best for you.

Flax seed...
The tiny, perfect food

I add ground flax seed to my healthy smoothie recipes but not until I’m ready to drink it, because if it sits in the drink overnight, I find the flax tastes somewhat bitter the next day.

I add ground flax seed to my healthy smoothie recipes but not until I’m ready to drink it. © Karen Alison

But flax is a fantastic nutrient. Ground flax seed thickens up your smoothie so it’s like a milkshake – in fact, sometimes I need a spoon to eat it.

Ground flax seed is full of omega 3 fatty acids that help to reduce inflammation.

Besides being anti-inflammatory, it is anti-cancer, anti-tumour, and is full of soluble fiber (aids digestion and acts as a stool softener and bulking agent), boron – a cofactor for calcium absorption, and, surprisingly, you can even bake with it.

Try these healthy smoothie recipes or invent your own. They are a fast, easy, nutritious breakfast that will keep you going for hours – even without caffeine!

Related Articles

How to make the best ginger tea - My favourite recipe for this delicious tea - a natural anti-inflammatory and digestive soother.


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