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Immune Boosting Green Smoothie

This time of year, when the weather get’s a little colder outside I make a conscious effort to up my intake of fresh fruit and vegetables that helps nourish my immue system and give my body the best chance to heal.  Over 70% of your immune system is in your gut and what you eat forms forms the foundation to your health.

When I’m feeling run down my first plan of attack starts in the kitchen. I start to juice and blend fresh fruits, vegetables and herbs that provide me with a concentrated source of nutritients that the body easily absorbs.  I love making my simple immune boosting green smoothie on a daily basis and alter the ingredients depending on what I feel like and what’s in season. Citrus such as orange, lemon, pink grapefruit and lime are a great staring base then you can top it off with leafy green vegetables and any boosters such as ginger, turmeric, manuka honey, pineapple, superfood boosters and probiotics such as kefir.

What I love about making smoothies is that you get wholefood ingredients that are easily digeted in one glass.  This includes lots of plant based fibre that helps your body eliminate toxins as well as keeping you full and energized for hours after you drink it. To help boost my intake of immune boosting minerals, I also love to add pumpkin seeds or use a little of the pumpkin seed milk when making the smoothie. Coconut water or the addition of some pinepple is also lovely if you want your smoothie a little on the sweeter side.

What’s great about it:
Citrus is rich is vitamin C that helps boost immune function and helps to deactivate histamine in the body, relieving nasal congestion. Leafy greens such as spinach and parsley are anti-inflammatory to the body and loaded with phyto-nutrients and zinc to nourish your immune system.

IMMUNE BOOSTING GREEN SMOOTHIE

2 Whole Oranges
1 Whole lime
1/2 Whole lemon
1 large handful baby spinach leaves or your choice of greens
small sprig parsley
1  1/2  - 2  cups water depending on your desired consistency ( see notes )
1 teaspoon Natural Immune Support

Peel oranges, lime and lemon.
Combine in a high performance blender like a Vitamix with baby spinach, parsley, Natural Immune Support and water.
Blend for a few seconds until smooth.
Enjoy and allow your body to be nourished.
Serves 1

BOOSTERS:
Pinapple – High vitamin C  - Contains Bromelain that aids digestion and has anti-inflammatory properties.
Manuka Honey – Antibacterial to help fight virus and bacteria.
Ginger – Anti-inflammatory + helps promote gastric motility.
Turmeric – Natural antiviral with potent anti-inflammatory properties. High in curcumin a powerful antioxidant
Fermented Foods – This may include kefir (water, coconut or dairy versions), yoghurt, kombucha or a probiotic supplement.
Superfood Supplements – Natural Protein, Superood boosters to support healthy immune function.
Pumpkin seed – add 1 teaspoon to your smoothie before blending or use 1/4 cup pumpkin seed milk to replace some of the water in the recipe. High in zinc for optimum immune funtion.

NOTES:
Some of your water can be replaced with coconut water, pumpkin seed milk or kefir if you prefer.

NUTRITIONAL INFO PER SERVE:
Protein: 3.7 g
Total Fat: 0.5 g
Saturated: 0
Carbs: 17 g
Sugars: 17
Fibre: 7
Kilojoules: 399
Calories: 95.4


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22 Responses to “Immune Boosting Green Smoothie”
  1. We love our green smoothies AKA The Incredible Hulk smoothie and Shrek juices. We are truly blessed our kids drink this stuff and I share this journey with so many Mothers who ask daily;

    “How do you get your kids to drink this Dani?”

    It’s all about educating our kids and feeding our bodies with goodness. Thank you Teresa for inspiring me and sharing your amazing healthy recipes with us.

    Much love and friendship,
    Dani

    • Melanie Swann says:

      Hi last year me and my husband decided to introduce fresh vegetable juice into our house. I have fibromyalgia and my husband was feeling sluggish all the time. We have two boys one 4 and the other was 8 at the time. We talked to the boys first about how good it is for them and they got to watch what went in. Our juice consist of lots of veggies and two fruits. Pear, watermelon, apple for sweetness. It always looks like a rainbow before we mix it together so it is called rainbow juice. We all have this before anything else. My children have not been ill for a long time now and after the initial first couple of weeks they now just drink it. Its all about educating them and perseverance.

      • That’s awesome Melanie !!! Yes having vegetable juice every day makes you feel amazing – nutrients is absorbed straight away into the body like a big wholefood vitamin hit. It makes me really happy to see parents feeding and nourishing their kids with delicious healthy food ! love T:) x

  2. Rae says:

    sounds delish!! especially with a touch of ginger! thanks heaps for all your wonderful creative recipes, and for sharing them! xx

  3. Angie says:

    This sounds lovely. I’m mostly a juicing person as I have an Omega single gear juicer whihc I think is the best invention in the world:) my Breville blender packed it in for the 3rd time so I’m sticking to a stab mixer for blending until I can afford a vitamix. I’ll try this tomorrow see how it works withe the stab mixer. I’ve recently got my hands on some tumeric root and ahve been adding this to my juices as well, and how delish is that…and so good for you. Teresa how much tumeric would you use in a juice or smoothie? I have been juicing about a thumb nail size…is this too little?
    thanks
    Angie

  4. Karina says:

    I love this smoothie, so quick and easy.
    I don’t eat enough greens and also being pregnant this is so perfect for me.
    THANKYOU!!!!! :)

  5. Tracy says:

    Much more delicious than I expected! Thanks!!

  6. Zoe Goddard says:

    Im loving this green smoothie!! I find that sometimes my green smoothies end up quite dense and bitter in flavour but this one is very light. The booster ideas are great. I am adding a Herbie’s spice – ‘Spice Tonic’ to mine at the moment. It has turmeric, beetroot powder, sweet paprika, cassia, cinnamon, ginger, black pepper, cloves, lemon myrtle and green cardamom!! Packed full of wellbeing:)

  7. Nikki B says:

    What timing! I came down with a bad cold last week and then you posted this wonderful recipe. I love this juice and I can feel all the goodness doing it’s thing! Thankyou so much. I wake up each morning craving this!

  8. Linda Roberts says:

    Last night on my way home from training, I decided I needed a green vegetable hit, along with my pumpkin soup I had planned for dinner. So this is the green smoothie I ‘made up’ from what I had available. 1 red apple, inc skin, cut into chunks, 1 stick celery, 1/2 cucumber, some water (no idea how much), pea protein powder, 1 teaspoon flaxseed, 1 teaspoon spirulina, big handful or two of baby spinach. So very yum, and nourishing. Keen to know what you think, Teresa?

  9. Jen says:

    Teresa I am currently OBSESSED with this green smoothie! xx

  10. Sheree says:

    Just made this…….absolutely delicious!!!!

  11. Ally says:

    This is lovely teresa. Ive been wanting to try a green smoothie and this was great for my first one xx

  12. Katie says:

    YUM! I made this today in my Thermomix, and used ice cubes instead of water. So tasty, I feel healthier already!

  13. Hi Teresa – this week at The Digital Panacea we are celebrating great immunity boosters from all over the web. We LOVE the look of this zesty smoothie and have shared it on the blog.

    Thanks for this :)

  14. EJ says:

    LOVE all you recipes!!! Im a PT and some mornings I’m feel horrible using the blender as it wakes up the whole house. I was wondering if this smoothie or any others are ok to blend the night before and then just shake up in the morning? Thanks again for your amazing recipes x

  15. Great idea! Little transformation of this smoothie:
    6 red oranges
    2 lemons
    Ginger
    Hand full Spinach
    Bunch fresh coriander
    Tumeric
    Sage tea
    Basilic
    Honey
    Cinnamon
    Cayenne pepper
    … Drink it hot or cold :) enjoy!

  16. Alice says:

    Hi everyone,

    Can anyone recommend a affordable juicer brand?

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  1. [...] with the theme of immunity boosters as we go into winter, this amazing vitamin bomb of a smoothie from The Healthy Chef (AKA Teresa Cutter) will kick any lurking viruses into [...]

  2. [...] This green smoothie has a citrus fruit base so it’s high in Vitamin C and rich in antioxidants.  It’s pretty tasty too.  The recipe has optional extras that you can add for a further immune boost. Find the recipe here. [...]



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