Add this to your fall + winter routine, because it not only boosts your immune system, but it also brings some tropical flavor into the grey days of winter!
We actually got into smoothies like this after a spring break trip to California last year. This smoothie tastes like sunshine and packs the immune punch we need -- really all year long.
INGREDIENTS
1/2 cup chopped carrot (1 small or half of a larger carrot)
1 cup frozen mango (fresh would work too if you have it)
1 small orange, clementine or mandarin
1 tbsp coconut cream
1 tsp camu powder
1 tsp turmeric (chopped fresh or powdered)
dash of pepper
1/3 - 1/2 banana (optional)
LITTLE TID BITS
*The coconut cream is the solidified part in a can of coconut milk. This is what makes this EXTRA creamy and tropical! And adds in those healthy fats. MCT oil could also work well too, but wouldn't bring the cream factor.
*I have used both fresh and powdered turmeric. Both work well. Make sure to add black pepper, especially if you use fresh (for bio-availability of the turmeric). Many powdered versions already have it added in. I have worked up to more like 1 tbsp of turmeric -- it's personal preference.
*I say the banana is optional because it is yummy either way, but the banana does add some sweetness to offset the turmeric -- and this is very helpful, especially to ease kids into the taste of turmeric. Another way to add creaminess is via avocado.
*Ginger is another ingredient you can add in that is highly supportive of the immune sytem. I add that in often! I really love keeping fresh ginger around all year.
DIRECTIONS: Add all to the blender with water. You can add more/less water depending on if you want it more like a juice or more like a smoothie. I like to add a couple blocks of ice, since I like my smoothies nice and cold.
BENEFITS OF THE IMMUNITY SMOOTHIE
CAMU
Camu camu (also just called 'camu') is a tart berry that has many supportive benefits for our health. One serving of camu (1 tsp) has 682 mg of Vitamin C, which is 760% of your daily value.
Camu is a fabulous option for when you want to raise your vitamin C intake. Camu contains 10 x more vitamin C than an orange.
Camu has impressive antioxidant capacities, since it's rich in vitamin C + many other potent compounds like flavonoids, including anthocyanins and ellagic acid. Our bodies need antioxidants because they protect our cells from damage caused by free radicals. Excess free radicals can lead to a variety of chronic conditions, such as cancer or heart disease. Camu is also associated with anti inflammatory effects
Why else do we need vitamin C? It has so many functions. Of course we know it strengthens our immune system, but it also plays other important roles, such as needed for the formation of collagen. Collagen is a protein that supports much of our body -- such as skin, bones, our gut, and muscles.
We don't eat a tsp of this daily, but I have been incorporating camu into my winter routine -- at least a few days a week. This is a great time of year to make sure you are getting adequate Vitamin C and Vitamin D. Both are essential for healthy immune systems.
I ordered my organic camu powder from Thrive Market, but many retailers sell it, such as Amazon (options linked there). Or perhaps you can find it at your local market, such as Whole Foods.
TURMERIC
If you have been with me for awhile, you know I absolutely love turmeric! I'm a big fan of golden milk and sneaking it into my smoothies and soups. In this smoothie thought -- it's a star, and it really pairs well with the tropical flavors of mango, orange and coconut.
Turmeric's active compound, curcumin, has many scientifically-proven health benefits, such as the potential to prevent heart disease, Alzheimer's and cancer. Turmeric is a potent anti-inflammatory and antioxidant and can neutralize free radicals due to it's chemical structure. It can even boost the activity of our body's own antioxidant enzymes -- winning! It's actually win-win because curcumin both blocks free radicals directly, as well as supports the body's own antioxidant defenses.
The coconut cream is an excellent source of healthy fats, and the carrots, orange and banana add more vitamins and nutrients to the mix! If you want, you are welcome to add some greens to yours, but it will take away from the vibrant orange color. Sometimes, I also add a tbsp of elderberry honey to mine, for added immune support. My favorite thing about smoothies is that you can keep mixing them up and adapt them to what you have on hand. Today I even added a drop of our Vitamin D to get in a boost of that for our family.
KID FRIENDLY?
Absolutely! I doubled this recipe for my husband and I to have it for the morning, but the kids actually wanted it and said it was tasty. I usually always make a large smoothie batch so that each of us can get the nourishment -- it's usually always a guarantee the kids want some.
This time of year, the germs seem to really be flying around. Smoothies like this, mixed into your routine, can really provide your body with the nutrients you need. If you want to make it extra kid friendly for your kids -- "start low and go slow" with the turmeric and build that up over time. The coconut cream + banana really do help cut that flavor (or the spice of ginger if you add it).
Let me know how yours turns out! Enjoy, friends. Cheers to strong immune systems and staying healthy all year long!
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