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Over the last few years, many studies have shown that inflammation contributes to a number of health conditions and symptoms. Things like skin rashes, digestive troubles, headaches and migraines, brain fog, fatigue, and more can often be attributed to inflammation. So I took foods that I know help with these symptoms and blended them up into an anti-inflammatory smoothie recipe that legit works.
Table of Contents
Foods that Cause Inflammation
The foods that cause inflammation won’t surprise you. Red meat, processed and preserved meats and sausage, dairy, gluten and white flours/starches, refined sugar, and preservatives top the list. A diet rich in these potent foods will most likely cause you to feel cruddy anyway. If you’re susceptible to inflammation, these things can make symptoms even worse.
What can you do? Consuming a diet that is full of foods that fight inflammation is a great place to start.
Focus on whole food that are very similar to a Mediterranean diet, making it super doable for most people in the western world. Heck, I can get all of these foods at my local grocery store! It’s hard to make excuses when it’s accessible, right? Here’s a whole food list to focus on when fighting inflammation:
- tomatoes
- olive oil
- leafy greens + cruciferous veggies
- fruit, berries + other low glycemic fruits
- citrus – lemons and oranges
- fish rich in omega-3 fatty acids – salmon, sardines, mackerel
- ginger
- garlic
- turmeric
Certain seeds also have inflammation fighting properties – like chia, hemp and flaxseed. The good news is, you can find them all right in my homemade protein powder, plus 10g of protein! Try the anti-inflammatory smoothie below with the boost and soothe your body from the inside out. You really can use this in an of my healthy smoothie recipes to give them a boost.
Helpful FAQs
Citrus cilantro smoothie, anti-inflammatory smoothie, lemon smoothie, and pineapple ginger smoothie are all at the top of my list.
Outside of smoothies, there are lots of great and simple tonics with ingredients like ginger and turmeric that can help soothe the body.
For sure! Bananas are rich in antioxidants and fiber, making them a great addition to your anti-inflammatory diet.
A green smoothie with plant-based protein is a great way to start the day. Fight inflammation before it creeps up by consuming fruits + veggies like leafy greens and berries first thing in the morning.
More Anti-inflammatory Recipes
Here are a few of my fav recipes to help fight inflammation. Add these to your meal roster over the next few weeks, then let me know how you feel!
- Roasted veggie Mediterranean bowl
- Golden milk
- Citrus cilantro smoothie
- Carrot ginger soup
- Turmeric smoothie cubes
- Lime popsicles
- Lemon smoothie
- Avocado caprese salad
- Soothing PCOS smoothie
- Pineapple ginger smoothie
If these recipes are right up your alley, then sign up for my newsletter to get plant-based recipes just like these delivered to your inbox. Don’t forget to give the anti-inflammatory smoothie below a blend and let me know how you liked it with a rating + review!
Anti-Inflammatory Smoothie
Ingredients
- ½ cup kale
- ½ cup beets peeled and chopped
- 1 cup water
- ½ orange peeled
- 1 cup mixed berries frozen
- ½ cup pineapple frozen
- 1 tsp ginger root peeled
- 1 tsp coconut oil
- 2 tbsp chia seeds
Instructions
- Place kale, beet, water, and orange into a blender.
- Puree until smooth.
- Add remaining ingredients.
- Blend again until smooth.
Equipment
Notes
- Carrots can be substituted for the beets.
- Mango can be substituted for the pineapple.
- Baby kale or spinach can be used to make the smoothie less bitter.
- Use at least 1 frozen fruit for a refreshingly cool smoothie.
Can pre-cooked beets from Costco be used instead of raw?
Hi Ginger! I typically use raw beets, yet you can definitely try to use the pre-cooked beets.
Check out Dr. Jorge Flechas on why people in two countries don’t have arthritis/inflamation.
Boron?
Are these beets or carrots fresh or cooked?
Hi Pavle! No need to cook them if your blender can handle it. We use raw beets, peeled and chopped typically.
This was so easy and scrumptious. My husband even loved it. My question is how long will this last in the fridge if I make a big batch?
Hi Sandy! I wouldn’t leave a big batch in the fridge for long. It will start to separate and the frozen fruit will begin to thaw.
Perfect to start my day! My alterations were spinach as I was out, left peel on orange, I had no pineapple (bummer), carrot and beet powder used, and subbed with olive oil! Yum, Thank you!!!!
Hi Dee! Sounds like you made some great alterations to make this one work for you!
I could not live without this daily. I just never tire of it. My only modification is to add lemon juice bc I love a tart punch in the face and I feel it cuts the very veggie taste of the beets. I also have started blending it two times and it gets super liquidy and silky and smooth. I opt for baby spinach. It is just so delicious and I feel better after I have one.
Great idea to add lemon, Dawn! I’ll have to give it a try sometime.
I found this recipe after looking for an anti-inflammatory smoothie to make for being sick. I’m dealing with pleurisy in my lung and have had bronchitis. I’ve been on 2 rounds of steroids and 2 rounds of antibiotics now. I made this smoothie today, and within an hour or so my breathing is better and the pain is subsiding in my chest. My Ninja didn’t blend it well, so I ate it more than I drank it. However, I do believe that this is what may help me get my health back. Thank you sincerely for sharing this smoothie recipe. I’ve been sick for a month now, and as a really healthy person I’ve been at a loss at what to try next. So I’m putting more emphasis on nutrition. Thanks again.
I wish I could give you a buy warm hug right now— I know how frustrating and exhausting it can be when your body isn’t cooperating. I hope adding more nutrients to your body and eating more plants will help you recover. You wouldn’t be the first! If you decide to upgrade your blender, check out the Best Vitamix Deals blog post I update monthly to get the best blender out there (you won’t regret it): https://simplegreensmoothies.com/best-vitamix-deals
Loved this. I made it as the recipe says using spinach instead of kale (with a little measuring with my heart anyway). The little kick of ginger makes this delicious. It just became one of our favorites in our breakfast rotation. Thank you!
Hi Susan! Love the swap of spinach instead of kale! I’m more of a spinach girl myself. Keep up the rawkin’ job!
I loved this smoothie!! I used spinach instead of kale, half a banana instead of ginger, and carrots instead of beets!! I didn’t put coconut oil or chia seeds into it to make it more low calorie, it turned out great!
Hi Maya! So glad you loved this one! Spinach instead of kale is a great swap. Way to go!
Silly question but, should you cook the carrot if you’re substituting for the beets? Can’t wait to try!
Hi Jessica! That depends on what type of blender you are working with!
Can this sit in the fridge overnight?
Hi Chris! You can give it a try, yet it will likely separate and need a good shake. The frozen ingredients will also thaw, possibly making it watery.
Excellent recipe. I added another 1/2 cup of liquid because it was to thick for me.
It makes me happy to hear you liked this one, Teresa! Adding liquid is a great idea if it’s a little too thick for your liking.
HI, This may be a silly question, but do you cook the beets first?
Hey Robin, no question is silly! In this recipe we use raw beets, peeled and chopped.
Super delicious! I do have to add more water than the recipe says though, but not a big deal
Hi Megan! This one definitely turns out thick, yet I’m glad you love it!
Loved the taste of this smoothie so much! But I’m struggling with the texture. I find myself having to chew the smoothie as some of the ingredients are very fibrous along with the seeds from the berries. Do I just need to blend it longer and at a higher speed? Or do you have any other tips to avoid a chewy smoothie? Thank you! It really is delicious and the texture is probably just an error on my side!
So glad you enjoy the flavors of this smoothie! It’s a good one!
And yes! You’ve got it. Blending longer and at a higher speed can really smooth out your smoothies! I would also recommend blending the kale, water and beet first for 30 seconds – 1 minute before adding in the rest of the ingredients. Sometime the berries can be a little seedy, but I think blending longer and on a high power will give you some better results!
You may have to blend longer or consider changing blenders.
Get a vitamix
Can this sit in the fridge overnight?
Hi Chris, that’s a great question. I often make my the night before and store it in an airtight container in the fridge. I usually give it a good shake before I drink it. There may be a slight loss of nutrients, but it’s better than not having it at all. 🙂
Surprised by the nice sweet and sour taste, liked it!
So glad to hear you enjoyed this. Keep on blendin!