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.
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 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 the list to focus on:
- 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 flax seed. The good news is, you can find them all right in my Protein Smoothie Boost, plus 10g of protein! Try the anti inflammatory smoothie below with our without Protein Smoothie Boost and soothe your body from the inside out.
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.
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!
Anti Inflammatory Smoothie
Rate this Recipe Print RecipeIngredients
- 1 cup kale
- ½ beet (peeled and chopped)
- ½ cup water
- ½ orange (peeled)
- 1 cup mixed berries (frozen)
- ½ cup pineapple (frozen)
- 1 teaspoon ginger root (grated or chopped)
- 1 teaspoon coconut oil
- 1 serving Protein Smoothie Boost (optional)
Instructions
- Place baby kale, beet, water, and orange into a blender.
- Puree until smooth.
- Add remaining ingredients.
- Blend again until smooth.
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.
Nutrition (estimated)
Steph
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!
Simple Green Smoothies
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!
Ralph
You may have to blend longer or consider changing blenders.
Rafael
Surprised by the nice sweet and sour taste, liked it!
Simple Green Smoothies
So glad to hear you enjoyed this. Keep on blendin!
Lina
Hi new follower
I was wondering if I can swap coconut oil for almond butter. I do intermittent fasting and usually add a nut butter to my smoothies. Also can I swap the banana for half of a avocado so that I can lower the sugar intake? Thanks in advance.
Simple Green Smoothies
Hey Lina! So glad you're blending with us! Since this Anti-Inflammatory Smoothie is a bit more tropical leaning in taste, we're not sure that almond butter would work - yet, if you enjoy the smoothie as-is, we think it'd be great to eat a few whole almonds (or other nut of your choice) on the side as part of your meal. Since this is one of our rare recipes that is banana free, def feel free to add some avocado to up the creaminess factor, as well as healthy fats, etc. Avocado could be used in place of the coconut oil as well. Happy blending!
Amanda
Would beet root powder work as a substitute of raw/cooked beets?
Simple Green Smoothies
Beetroot powder is an excellent swap in for smoothies and 1 tsp usually equals about one beet. However, you'll be consuming less fiber with this substitution, so that's something to keep in mind.
Bd3200
Seriously so good! My kids even drank them with no complaints!
Megan
Love this smoothie!!
Kim
Love this smoothie and how good it makes me feel!
Ari
Hi, Jen.
Does the beet need to be pre-cooked or can we use raw beet?
Thanks & be well!
Ari
Simple Green Smoothies
Excellent question Ari! It's gonna be up to you here. You can use either cooked (steamed is best) or raw beets. Cooked beets you'll find slightly sweeter + easier to peel. Raw beets will be earthy in flavor.
Maree Maggs
Why don't you send to Australia?MAREE
Simple Green Smoothies
Hi Maree! Currently the postal service is not allowing us to ship to Australia and several other countries due to covid protocols. We're super sad about it, yet are continuing to check the status and will start shipping to Australia as soon as we're able.
Moira
Can you freeze these ingredients without th water and then use at a later date and just add the water when needed.
Simple Green Smoothies
Absolutely, Moira! Great question! For Jen's demo on how to do this, check out her DIY Frozen Smoothie Packs.
Tina R Sartin
Hi I haven't tried it before but I do want to started it yet but I can not have coconut due to my allergic reaction towards it what can I substitute with it instead and still get the same results.
Simple Green Smoothies
Hi Tina! So sorry we missed your question earlier! You can use another mild oil like grapeseed oil. Since other oils are in liquid form, it might be best to reduce the amount slightly for this recipe. Another swap could be applesauce. Let us know what you try and what you liked!
Brian
Will turmeric be a good substitute for ginger and taste as good? Can’t stand ginger.
Simple Green Smoothies
Love this question Brian! And you're not alone. Ginger seems to be a love it or hate it kinda thing. While turmeric has even more anti-inflammatory properties, we're not sure how it would do taste-wise in this recipe. If you give it a blend, def let us know what you think!
Ada Le Troadec
You say that your fat burning smoothie yields l smoothie. It seems to me that it should be for 2. I easily fill a 16 Oz glass. Isn't that a lot for 1 person?
Simple Green Smoothies
Hey there Ada! Most of our smoothie recipes make a 16 oz. smoothie - which is one portion. Our goal for you is to add one 16-ounce green smoothie to your day in addition to your regular diet. We found that amount helps to get the optimal amount of added nutritional benefit from the greens and fruit being blended. You can drink it with a meal, as a meal, or as a snack. If it's too much for you, you could def drink half at one time of day and half later or even the next day.
B skinny
Ginger reflux’s on me what else can I use?
Simple Green Smoothies
Hey rawkstar! Fresh turmeric would make a great sub here, if you can tolerate it. Turmeric has really lovely anti-inflammatory properties as well.
Diana
Wow! Thank you for sharing this recipe. I’ve recently been diagnosed with mild Chron’s disease. I do not want to be on any medications and an asymptotic for the most part. So I am trying to heal my body as naturally as possible. I have introduced more fiber in my diet (which I’m already seeing positive results from!), and plan on eating as many anti-inflammatory foods/shakes as I can tolerate to help balance my system again! The ginger in this shake really sets it off, I think! Thanks again.
Simple Green Smoothies
So sorry to hear about your recent diagnosis, Diana. Yet, super proud of you for seeking natural solutions! All the best as you step toward healing.
Amy
Do you cook the beet or is it raw? If you cook it, what is the best way without losing all the nutrients?
Simple Green Smoothies
Totally your choice, Amy! You can use either cooked (steamed is best) or raw beets here. Raw beets have a more earthy flavor. Cooked beets area slightly sweeter + are easier to peel.
Mary Jane Arinzana
Hi can i put almond milk instead of water?
Simple Green Smoothies
Hi Mary Jane! Generally speaking, it's totally fine to exchange water and plant-based milk for each other in any recipe. However, depending on the smoothie it can affect the taste. Plant-milk usually does better in smoothies that aren't citrus based. Since this is a mix of citrus and berry - we say go for it! Give it a blend and let us know what you think. 🙂 We would def avoid traditional cow's milk dairy here as it can increase inflammation in many cases.
Diane
Can I use spinach instead of Kale??
Simple Green Smoothies
Kale would make a great swap here. It's even higher in flavonoids, which give it more anti-inflammatory super powers!
Shelly Overkleeft
I have ginger powder can I use that
Dorothy Lee
Do you use raw beets or do you cook or stem the beets first?
Simple Green Smoothies
Hi Dorothy - You can totally use either raw or steamed. Raw beets are a bit more earthy while roasted, steamed or cooked beets have a slightly sweeter taste and are easier to peel.
Felicia
I cannot have pineapples, are there any good replacements? 🙂 Looking forward to trying this!
Simple Green Smoothies
Oranges, mangoes or peaches are great subs for pineapple. Happy blending!
Kathleen Paglia
Can you use jarred beets? Or is the skin important?
Simple Green Smoothies
Hi Kathleen! Great question - the beets you find in a jar are similar in nutritional properties, yet will contain more sodium than fresh. And yeah, you do lose additional nutrients (like vitamin A and C, plus antioxidants) when you avoid the skin, yet it's def better than no beets at all!
Marisa Swanson
It took me several rounds of buying the fresh ingredients before I tried making this smoothie. I found that my beets went bad after 2-3 days, so if i didn't make it right away, they'd be rotten. BUT, I finally got the beets and kale at the same time and whipped up a batch of this stuff. I admit, I expected it to be gross and earthy-tasting, but none-the-less, good for me. WRONG - it's actually delicious! The pineapple and berries do alot to "cover up" any beet taste, and the beets add the most beautiful color! It is so good, it's more like drinking kool-aid than it is like drinking V8. Don't be scared. I felt stronger and really smart 😉 almost immediately after drinking a batch!
Ronae
How often can I drink this juice? I love it.
Simple Green Smoothies
I think you could drink one of these every day if you like, Ronae. 🙂
Ronae
Thanks
Bob
How often and how long does it take to start working?
Simple Green Smoothies
Hey Bob! Everyone's body is different so I can't really say how long it will take. I think if you're dealing with inflammation, you'll want to drink this smoothie at least a few times a week and alternate with other green smoothies. You could start feeling better in as short as a few days. Good luck!
Sami
I just made this smoothie for the first time -- HOLY TOLEDO IT'S SO GOOD. I'm not the biggest fan of beets nor ginger, so I wasn't expecting to like this THAT much. The flavors compliment each other perfectly. I only had spinach on hand, so I used it instead of kale, and it still tastes so good.
Simple Green Smoothies
It's surprisingly good, isn't it?!
Sydney
Are the beets raw or cooked?
Simple Green Smoothies
Hey Sydney! You can actually use either, it's more of a personal preference. Raw beets are a bit more earthy while roasted or cooked beets have a slightly sweeter taste.
Kim
I made this, it tastes great, I also added a tablespoon of plain yogurt
Simple Green Smoothies
Any smoothie with anti-inflammatory properties is a winner in my book. 🙂
Cathy
What out a recipe including cucmber & celery?
Simple Green Smoothies
We have one, Cathy. Here's the link to that recipe: https://simplegreensmoothies.com/immune-system-booster 🙂
Chrissy Kelly
Thank you for this recipe! I am following a lectin-free diet to deal specifically with inflamation, The Plant Paradox plan, as I wrote you about.
I will try it to see if alleviates my pain in my hands and shoulder from arthritis.
I like that you give options, in case I don't have everything right now and as both of those options are better for me, but this time I will have to try the pineapple and don't have beets so I will do the mango!
Love your website, have followed you since 2016 I believe and recommend you to everyone I possibly can!
Thank you for coming up with this, per my request!
Simple Green Smoothies
Glad you like this recipe! I make this smoothie often and I love it. 🙂
erika saenz
hello im pregnant can i take this smoothie ? my inflammation is a lil worst but i see it has 30 sugar is that lot , im trying to be careful with my sugar intake ?
Simple Green Smoothies
Hi Erika! I would suggest speaking with your healthcare provider and/or nutritionist regarding your diet while pregnant. They know you + your body best! 🙂
Daniel Brickell
Really tasty. Been having this every night before bed.
Simple Green Smoothies
This is definitely a great one!
Brenda
Tatse good.. hope it works on the inflamation.. thank you
Esmeralda
Muy bueno este articulo los tengo que aser sufro de artritis en una pierna gracias
Simple Green Smoothies
¡De nada! Lamento saber de tu artritis. Espero que esto ayude.
regs
Love the color of it, looks so refreshing!
Donna Sawchyn
Hi Jen, just wondering if I have roasted the beets are they still beneficial in a smoothie? I assume you are using them raw. Thanks,
Donna
Barbara Graham
Amanda, I know I have a lot of inflammation in my body. I have severe fibromyalgia and have been diagnosed with Type II Diabetes. The above Smoothie looks great but I know it’s too much sugar for me so I see you said to substitute a cup of berries for another cup of greens. 1) will it be too bitter for a newcomer and what should I add or take away for my Fibromyalgia. and 2) is there a list of smoothies for my issues for variety?
Thank you,
Barbara in MD
Simple Green Smoothies
Hey Barbara,
You can always just add less of the fruit and more of the greens with this recipe instead of adding the berries. You can always add in some dates or honey to naturally sweeten it up a little.
Also, since we are not nutritionist we do not have a specific recommendation for you but I would suggest sticking with these ingredients to fight the inflammation.
Hope that helps!
Jessica
What blender do you use? I loved this, so tasty but need a large blender for 6 that makes the smooth smooth, I had lots of chunks from the beets and kale. Thanks
Amanda
Is the coconut oil an anti-inflammatory; was wondering if I can leave that out?
Thank you!
Simple Green Smoothies
Hey Amanda,
Yes, the coconut oil is an anti-inflammatory so if you can tolerate it I would definitely keep that ingredient.
Teresa
Hello,
I would like to try this shake, but I have an allergy to pineapple. Do you have any recomendations for a replacement?
Catherine Albaugh
Mango is a good replacement for pineapple.
chuyển giao công nghệ sản xuất cồn khô
Eѵeryone loves what you guys tend tοo ƅe up tⲟⲟ.
Thіs sort ߋf clever ԝork ɑnd coverage! Кeep uρ
the amazing ᴡorks guys I'ѵｅ added ʏоu guys tο my personal
blogroll.
Simple Green Smoothies
We are so happy that you are enjoying our recipes!
www.vip888club.com
This design is wicked! You definitely know how to keep a reader entertained.
Between your wit and your videos, I was almost moved to start my own blog (well, almost...HaHa!) Fantastic job.
I really loved what you had to say, and more than that, how you presented it.
Too cool!
Simple Green Smoothies
Thank you so much for your awesome feedback!
It's so great to hear that you love our style 🙂
brad bishop scam
Your style is so unique in comparison to other people I've read stuff from.
Thank you for posting when you have the opportunity, Guess I'll just bookmark this page.
Simple Green Smoothies
Yay!!! SO happy you love our page, Brad!!! 🙂
brad bishop scam
Hi, after reading this amazing piece of writing i am as well cheerful to share my knowledge
here with mates.
Simple Green Smoothies
Hey Brad!
Thank you so much for your feedback! So happy you will be sharing this with your friends.
Cheers!
SCAM
I was wondering if you ever considered changing the structure of your
website? Its very well written; I love what youve got
to say. But maybe you could a little more in the way of content
so people could connect with it better. Youve got an awful lot of text for only having one or 2 pictures.
Maybe you could space it out better?
Free DICK PILLS
Aw, this was an exceptionally nice post. Finding the time and
actual effort to create a very good article… but what can I say… I procrastinate a whole lot and don't
seem to get anything done.
vancouver pay per click management
Heʏ ｖery nice blog!
Simple Green Smoothies
Thank you very much!!
Claira Care
I would like to use the opportunity of saying thanks to you for your professional advice I have usually enjoyed checking out your site.
I am looking forward to the commencement of my college research and the whole groundwork would never have been complete without surfing your blog.
If I may be of any help to others, I would be glad to help via what
I have discovered from here.
Simple Green Smoothies
Hi Claira,
YAY!! Thanks for the love. Tell me more! What are you studying in school?
Ultimate Labs Hemp Oil Review
It's a pity you don't have a donate button! I'd most certainly donate to this fantastic blog!
I guess for now i'll settle for book-marking and adding your RSS feed
to my Google account. I look forward to fresh updates and will talk about this blog with my
Facebook group. Talk soon!
Simple Green Smoothies
Thanks for sharing the green smoothie love! 🙂
Villa
Can you use cows milk ?
Simple Green Smoothies
Hi Villa,
Great question! Dairy can be pretty tough on your digestion, for that reason you won't find it in our recipes - especially our Anti-Inflammatory Green Smoothie above where we want to show your belly some extra love. Including dairy in your diet - is definitely a personal decision. For us here at Simple Green Smoothies we've found that diary doesn't make our bodies feel great, and if you're not reaching for organic milk you can find yourself drinking a lot of additives, and lastly - dairy is actually the #1 undiagnosed food allergy. Love dairy and the way it makes you feel? Then go for it - and try adding it to a green smoothie recipe. I'd just suggest skipping our Anti-Inflammatory Green Smoothie as this recipe specifically is designed to heal your gut!
Christine
Every time i use spinach in my smoothie i have heart burn
Simple Green Smoothies
Hi Christine.
Spinach not making your body happy? Swap out spinach for another leafy green you love! Here are a few of our favorites...
https://simplegreensmoothies.com/leafy-greens
j
Love your website and all the information! However, should there be a concern about the high levels of sugar and carbs that are in the recipes? How does this fit into an overall healthy lifestyle? THANKS
Simple Green Smoothies
Hi J,
Great question. Each smoothie has 3 cups of fruit in it, and it is recommended that an adult has 1.5 to 2 cups of fruit a day. When you drink 16oz of our green smoothie recipe you will be meeting, or just under your daily intake for fruit. If you feel like that is too much fruit, feel free to do 2 cups of fruit in each smoothie with 3 cups of leafy greens. Hope that helps. 🙂
https://simplegreensmoothies.com/low-sugar-fruits-smoothies
https://simplegreensmoothies.com/
Andi
I tried this one today. It was first time I've used Kale. Having just completed the 10 day kickstart. I really enjoyed the kick the ginger gave it and I love fresh beetroot anyway. I had 2 servigs cos my hubby wasn't keen. So now I'm stuffed like a little piggy 🙂
Strahinja
Hi,i have one question and i wanna know what do you think about it,i heard some rumors that when you blend your food you lose fiber and nutrition from it,personally i dont believe in that especially if you use a high power blender that can blend all food in 30s,i searched on internet and i cant find any studies that confirm that rumors,but i want to know your thoughts about it 🙂
Simple Green Smoothies
Hi Strahinja,
Great question! We do believe that nutrients begin to "go away" and oxalate, but we don't believe this happens right away. Our stance is that green smoothies stay good for you for up to two days, as long as they are in a sealed container in the refrigerator.
And while some nutrients may oxalate before you finish your green smoothie. If green smoothies help you add leafy greens + healthy nutrients to your body, we say some nutrients are better than no nutrients at all. #win!
Joanna
Amanda, I'd like to make a correction to your reply to Strahinja. I believe you meant to say 'oxidize' instead of "oxalate" ~calcium oxalate is a crystal found often in urine and is a common cause of urinary/bladder/kidney stones.
Respectfully, Joanna B.