Anti-Inflammatory Smoothie

Aging is wild. One day you’re doing handstands in the grass, the next you’re Googling “why does my knee sound like popcorn?” A lot of our aches and pains come down to inflammation—the bloating, brain fog, random rashes, and that lovely mid-afternoon crash. To combat it all, I created this anti-inflammatory smoothie recipe using plant-based ingredients that combat inflammation and are packed with nutrients.

Why You’ll Love It

• It tastes like a tropical treat. Earthy beets and kale get totally balanced out by sweet pineapple, mixed berries, and fresh orange—bright, tangy, and surprisingly smooth.
• It helps calm everyday inflammation. Each ingredient is chosen to support your joints, digestion, and energy—from ginger and berries to chia seeds and leafy greens.
• It’s a 5-minute reset. Perfect after a long run, a Costco marathon, or anytime your body needs a little extra love without any fuss.
• It’s nutrient-dense without being heavy. Fiber, antioxidants, and healthy fats come together in a refreshing, 16-oz blend your body will thank you for.

Ingredients You’ll Need

Sip on this smoothie with fresh beets, citrus fruits and anti-inflammatory ginger to recover from a Saturday morning shopping trip to Costco (never a good idea), a long run with your bestie or just another day living la vida loca. Here’s what goes into your glass, how each ingredient tastes and blends, plus the nutrition perks they bring to the party:

• Kale: Earthy and mildly grassy, kale makes a great base once blended properly. Blend it first with the water to avoid leafy bits. Kale is rich in antioxidants—especially flavonoids and vitamin C—which help reduce inflammation by neutralizing harmful free radicals.
• Beets: Sweet, earthy, and beautifully vibrant. Chop them small so your blender doesn’t struggle. Beets are loaded with betalains, powerful anti-inflammatory compounds that support heart health and may help lower blood pressure.
• Oranges: Bright, juicy, and naturally sweet, oranges add a silky texture and help balance the earthiness of the beets. Peel and remove seeds to avoid bitterness. Their vitamin C content helps reduce inflammation and boosts immune system by protecting cells from oxidative stress.
• Mixed Berries: Blueberries, blackberries, and raspberries bring tart, jammy sweetness and a thick, frosty texture. Their anthocyanins are some of the most powerful antioxidants around, helping reduce inflammation and protect against chronic diseases like heart disease and cancer.
• Pineapple: Tropical, sweet, and a little tangy, pineapple helps everything blend smoothly thanks to its juicy texture. It also contains bromelain, an enzyme known for its anti-inflammatory properties and its ability to support digestion—especially after physical stress or injury.
• Ginger Root: Warm, spicy, and bold in small amounts. Slice or grate it if you want a smoother finish. Ginger is packed with gingerols that provide strong anti-inflammatory effects and may help reduce muscle soreness and arthritis-related inflammation.
• Coconut Oil: Adds a light coconut flavor and a creamy finish. Melt slightly if solid so it blends seamlessly with the frozen fruit. Coconut oil contains lauric acid, a medium-chain fatty acid with anti-inflammatory and antimicrobial benefits that may support immune function.
• Chia Seeds: Mild, slightly nutty, and great for thickening your smoothie. Blend them in for smoothness or sprinkle on top for texture. Chia seeds are high in omega-3 fatty acids, which help reduce inflammation, support heart health, and add fiber and protein to keep you fuller longer.

How to Make Anti-Inflammatory Smoothie

1. Prep your produce. Wash and chop the kale and beets. Peel the orange and remove any seeds so it’s ready for the blender.
2. Blend the base. Add the kale, chopped beets, peeled orange, and water to your blender. Blend on high until everything is completely smooth, scraping down the sides if needed.
3. Add the fruit and flavor boosters. Toss in the frozen mixed berries, frozen pineapple, fresh ginger root, chia seeds, and coconut oil (if using).
4. Blend until creamy. Blend again on high until the smoothie is thick, creamy, and no chunks remain. If it’s too thick, add a splash more water and blend again.
5. Pour and enjoy. Pour into your favorite glass or jar. Garnish with extra chia seeds or a slice of orange if you’re feeling fancy, then sip right away for the biggest nutritional boost.