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Over the last few years, 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, and fatigue can often be attributed to inflammation. Blend ingredients to combat this with my anti-inflammatory smoothie recipe.
Ingredients You’ll Need
One way to combat inflammation is by incorporating anti-inflammatory ingredients into your diet. This blend of powerhouse ingredients not only tastes great but also works wonders in reducing chronic inflammation, supporting heart healthy fats, and boosting your immune system.
Here are a few of my favorite anti-inflammatory foods to whip up into a rich and flavorful smoothie:
- Kale is rich in antioxidants, particularly flavonoids and vitamin C. These dark leafy greens help reduce inflammation by neutralizing harmful free radicals in the body.
- Beets are packed with betalains, compounds that have potent anti-inflammatory properties and support heart health by lowering blood pressure.
- Oranges are high in vitamin C, an antioxidant that helps reduce inflammation and boosts the immune system by protecting cells from oxidative damage.
- Mixed berries like blueberries, blackberries, and raspberries contain anthocyanins, powerful antioxidants that reduce inflammation and help this berry smoothie protect against chronic diseases like heart disease and cancer.
- Pineapple contains bromelain, an enzyme known for its ability to reduce inflammation and aid digestion, especially after injury or surgery.
- Ginger root has strong anti-inflammatory effects due to compounds called gingerols, which may help reduce muscle pain and arthritis-related inflammation.
- Coconut oil contains lauric acid, a medium-chain fatty acid with anti-inflammatory and antimicrobial properties that can support immune function.
- Chia seeds are high in omega-3 fatty acids, which have anti-inflammatory effects and support heart health while also providing fiber and protein.
How to Make An Anti-Inflammatory Smoothie
This nutrient-packed anti-inflammatory smoothie is perfect for kick-starting your day or as a refreshing afternoon pick-me-up. Loaded with superfoods like kale, beets, and berries, it helps fight inflammation, supports digestion, and boosts your immune system. Plus, it’s delicious and easy to make!
- Wash and chop vegetables and peel and remove the seeds from the orange before adding to your blender with water.
- Puree on high until the mixture is smooth. Scrape down the sides of chunks of the green stick to the sides of the blender.
- Add frozen berries, frozen pineapple, fresh ginger root, coconut oil, and chia seeds to the blender. Blend again on high until everything is well combined and smooth.
- Pour the smoothie into your favorite glass or jar. If you’re feeling fancy, garnish with extra chia seeds or a slice of fresh orange for a pop of color. Enjoy immediately to get the most nutritional benefit from all the fresh ingredients!
Foods that Cause Inflammation
A diet high in the following foods will most likely cause you to feel cruddy for a variety of reasons. If you’re susceptible to inflammation, these foods can make symptoms even worse.
- Red meat: Highly acidic and can take up to four days to get through your digestive system.
- Deli meat and preserved meats (pepperoni, sausage, etc): Offer close to zero nutrients and often contain damaging chemicals and artificial substances. They also suck nutrients from our bones, our cells and our entire system due to their acidity. They place a huge burden on our liver and kidneys (which are responsible for breaking down chemicals).
- Dairy (milk, yogurt, cheese): Dairy is highly acidic and difficult to digest. It can contribute to excess mucus formation in the body.
- Gluten (flour, starches): Gluten creates a sticky substance in the gut, taking significantly more energy to digest. The word “gluten” comes from the Latin term for “glue” and is a protein composite found in wheat, rye, barley and other grains.
- Refined sugars: Refined sugar is acidic and leaches nutrients from our bodies, highly addictive and can contribute to mood problems, weight gain and tooth decay. It also leads to spikes in our blood sugar, giving us false “highs,” followed by crashes in energy that leave us more tired than we were to begin with.
Foods that Fight Inflammation
Consuming a diet that is full of foods that fight inflammation and reduce joint pain is a great place to start. Looking at anti-inflammatory foods, focus on whole foods 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 food list to focus on when fighting inflammation:
- Tomatoes
- Olive oil and coconut oil
- Kale, spinach and cruciferous veggies
- Low glycemic fruit, berries, beets
- Garlic
- Citrus – lemons and oranges
- Fish rich in omega-3 fatty acids – salmon, sardines, mackerel
- Ginger
- Turmeric
Certain seeds also have inflammation-fighting properties– like chia, hemp, and flaxseed. You can enjoy them all in my homemade protein powder, which has 10g of protein! Try this powder with the anti-inflammatory smoothie below to give it a boost. You can add it to any one of my healthy smoothie recipes for an extra kick of protein.
Common Questions
Citrus cilantro smoothie, anti-inflammatory smoothie, lemon smoothie, and pineapple ginger smoothie for inflammation are all at the top of my list.
Outside of smoothies for inflammation, 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.
An anti-inflammatory 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 easy anti-inflammatory recipes to help fight inflammation. Add these to your meal roster over the next few weeks, then let me know how you feel!
If these simple anti-inflammatory 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 anti-inflammatory smoothie 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!