Cold & Flu Busting Smoothie

The smoothie I reach for when flu season hits

Every winter, without fail, a bug works its way through our house. It starts with one of the kids spiking a fever and the dreaded call from school (hello, 48 hour stand down), and before long the rest of us are hit too. Here’s my little naturopath soapbox though: natural preventative measures work best when you reach for them early, before you’re run down, not once you’re flat on the couch. I don’t always practise what I preach, but when the lurgy hits, I rest first, then lean on my natural medicine toolkit. This smoothie has earned its spot in there, made on repeat over so many winters I reckon it belongs in the cold and flu remedy hall of rituals.

As a registered Nutritionist and Naturopath, vitamin C is one of the first nutrients I reach for, and it’s one we can easily get from food. One glass of this plant-based blend delivers a solid 75mg, comfortably more than your daily requirement, from carrot, orange, lemon, lime, ginger and turmeric, all easy and affordable at the supermarket.

For even more immune support, intersperse this smoothie with my Flu Shot Juice. A double dose of natural medicine.

How to make this Cold & Flu Busting Smoothie

What you’ll need

• Carrot. High in antioxidants to help offset oxidative stress, plus beta-carotene (a vitamin A precursor) and a good dose of fibre – handy when being unwell sends things the other way.
• Orange, lemon and lime. The vitamin C heroes, and where most of that 75mg comes from, along with antioxidants and that bright, zingy flavour. Got a grapefruit tree? I love swapping in ½ a grapefruit for the lemon and lime, or for the orange (great for cleansing the liver too). Tangelos work a treat in place of the orange (½ of one, or a whole if small), and if you’re out of lime, just bump the lemon up to a full ½.
• Ginger. A warming root that’s been a favourite tonic in Ayurvedic, Traditional Chinese and Western herbal medicine for centuries. Anti-inflammatory, soothing on the stomach, and a favourite of mine in any winter drink.
• Turmeric. Earthy and golden, anti-inflammatory and rich in the antioxidant curcumin. A little goes a long way (and make sure you brush your teeth after!).
• Dates. Just one, to balance the citrus. Add a second if you like it sweeter or if making it for the kids.
• Gubinge or camu camu (optional). Two of the highest known sources of vitamin C in the world. Gubinge, also known as Kakadu plum, comes from an Aboriginal region of Australia. Camu camu is a tart berry from the Amazon. A teaspoon of either is a great immune boost but totally optional.
• Bee pollen (optional). Makes it look pretty, and has been shown to lower inflammation, boost immunity, and provide an extra dose of antioxidants. Leave it out to keep it fully plant based.

Step-by-step: Cold & Flu Busting Smoothie

Kitchen notes

• Peeling is the only fiddly bit. Peel the orange, lemon and lime down to the flesh and flick out any seeds. The carrot, ginger and turmeric just need a good wash, skins stay on.
• Blend it well. A high-speed blender gives the smoothest, creamiest result. If yours is less powerful, blend a little longer, or strain before serving for a silkier finish.
• Not in the mood for something cold? Skip the ice and blend with room temperature or slightly warm water. Just as good, and a bit more soothing when you’re feeling poorly.

Serving & storage

I often make a double or even quad batch of this, because while I want it to see me right, I want to keep the rest of the family topped up at the same time. One cup for me, one for him, and another two for the kids. If yours baulk at the zing (it is quite zesty), stir a few extra dates through their portion.

With all that vitamin C and no preservatives, it’s best enjoyed straight away, or within the first day or two. And if you’re looking to get more vitamin C into your week, my top 75 sources list will keep you well stocked.

If you love smoothies, my Daily Green Smoothie, Apple Pie Smoothie, and Rich Chocolate Smoothie are three I love when I’m not sick.

V GF NF SF OF

Cold & Flu Busting Smoothie

This zingy winter smoothie blends carrot, orange, lemon, lime, ginger and turmeric into a bright, golden glass that's naturally rich in vitamin C. Quick, simple, and just the thing to see you through the cold season.

5 from 9 votes

AuthorBuffy Ellen Gill

Servings 1

Pin Recipe Print Recipe

Prep Time 5 minutes mins

Total Time 5 minutes mins

Ingredients

• ½ carrot
• ½ orange
• ½ lemon
• ½ lime
• 1 cm ginger
• 1 cm turmeric
• 1 date
• 1 c ice
• ½ c water
• 1 tsp gubinge / camu camu powder (optional)
• 1 tsp bee pollen (optional)

Instructions

• Peel the orange, lemon and lime, and roughly chop with the carrot. Add to a blender with the ginger, turmeric and date.
• Add the water and ice, and blend for 1 minute until smooth.

Equipment

• Blender

Recipe Notes

• Citrus swaps. ½ grapefruit for the lemon and lime (or the orange), or ½ tangelo or 1 mandarin for the orange. No lime? Increase the lemon to a full ½.
• Sweeter drink. Add an extra date.
• Storage. Best enjoyed fresh, or within 1-2 days. No preservatives, and the vitamin C fades over time.

Nutrition Disclaimer

As a Registered Naturopath and Nutritionist, I create nutritionally-balanced recipes using whole food ingredients designed to support optimal health and wellbeing. While I encourage an intuitive approach to eating, I also recognise the value of understanding calories and macronutrients as tools to build awareness around your intake. This awareness can be helpful in aligning your nutrition with your personal health goals.

Please note: all nutritional information provided is an estimate only. Variations will occur depending on the specific brands used, recipe adjustments, and portion sizes consumed. If you have individual dietary needs or health conditions, I recommend booking a personalised consultation for tailored advice.

Nutrition

Calories: 107kcalCarbohydrates: 27gProtein: 3gFat: 1gSaturated Fat: 1gSodium: 45mgPotassium: 400mgFiber: 6gSugar: 16gVitamin A: 5272IUVitamin C: 75mgCalcium: 77mgIron: 1mg

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