Skip to main content
HDH Dining HDH Dining
  1. HDH Dining Services
  2. Nutrition Services
  3. Resources
  4. Featured Articles
  5. Smoothie for Immune Boosting

Brought to you by our HDH Dietitian

Smoothie for Immune Boosting

It’s best to keep very well nourished that the nutritional reserves can withstand several days of poor eating. Drink this smoothie daily if you can during this time of year (preferably in the morning right when you make it fresh- it oxidizes quickly):

Smoothie Instructions

Select items from each of the five food categories below.

Start with a few ingredients that you already know you like. Gradually add more. Be sure to add protein and healthy fats – your smoothie will taste better and keep you fuller longer than a carb-only drink. Aim for about 25% proteins, 40% to 50% healthy fats, and 25% plant-based carbs.

Combine chosen ingredients and blend until smooth. Serve immediately after blending while the mixture still has a bubbly milkshake-like consistency. This recipe is for several servings. Either pass it around to your family or save it for sipping throughout the day.

Smoothie Ingredients

Healthy Fluids

  • Kefir, organic, plain
  • Almond, oat, cashew, hemp, soy, coconut, or other non-dairy milk, unsweetened
  • Goat milk, Meyengerb
  • Green tea, unsweetened
  • Organic juice: green, vegetable, pomegranate
  • Milk, low fat, organic, 100% grass-fed (pasture-raised)

Healthy Fats

  • Avocado
  • Nut butters
  • All nuts
  • Coconut oil, virgin or coconut chunks (watch the amount due to saturated fat)
  • Ground flaxseeds, hemp, or chai seeds

Healthy Proteins

  • Greek yogurt, organic, plain
  • Nut butters
  • Shelled Hemp Seeds
  • Chia Seeds
  • Pumpkin Seeds
  • Clean and vetted protein powder; Vega and Bob’s Red Mill are my recent faves

Fruits and Greens (organic whenever possible)

  • Blueberries
  • Strawberries
  • Açai berries
  • Pomegranates
  • Papaya
  • Kiwi
  • Banana
  • Greens: kale, spinach, chard, celery
  • Seriously any fruit and veggie is fantastic

Special Additions: Flavors and Nutrients

  • Figs or dates (for more fiber and sweetness)
  • Cinnamon
  • Spirulina
  • Wheat germ
  • Cacao powder
  • Grated organic orange peel
  • Shredded coconut
  • Mint
  • Ginger root (for a spicy, tummy soothing perk-up)
  • Half lemon or lime (for a tart taste)

Enjoy!

Miriam MPH, RD, CPT,
Certified Intuitive Eating Counselor
HDH Wellness Dietitian