NUTRITION

Smoothie Recipes for Flu Season

Fight against the flu by downing a delicious and nutritious drink.

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By Megan Harrington

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When you’re surrounded by sniffles and sneezes, your diet can play a huge role in maintaining your health. Choosing nutrient-packed foods over junk will ensure your body is at its best when it comes to fighting off the flu virus. And if you do get knocked down by a cold or flu, smoothies are simple to make and easy to consume. The next time you want to ward off sickness, try one of these delicious (and nutritious!) smoothie recipes.

Tropical-Ginger Smoothie

This tropical fruit smoothie will transport you to paradise! Mango adds vitamin A and vitamin C, pineapple contains the anti-inflammatory enzyme bromelain, orange juice contributes high levels of the antioxidant vitamin C and studies have shown ginger to have anti-inflammatory and antioxidant priorities.

Plus, its spicy taste has long been used to ease queasy tummies. If you’re feeling under the weather or just tired of winter weather, this smoothie is the perfect remedy.

Recipe: Place 1 cup cubed mango, 1 cup cubed pineapple, ½ cup orange juice and ½ inch fresh, peeled ginger in a high-powered blender. Begin blending on low speed and gradually increase to high speed, until thoroughly combined. Add more juice (or water) as necessary to ensure even blending.

Makes 1 serving/approximately 250 calories per serving

Blueberry-Banana-Wheat Germ Smoothie

This smoothie is slightly sweet, slightly nutty and the ideal breakfast to keep your immune system humming along at top speed. The blueberries are rich in antioxidants, high in fiber and low calorie.

The banana is a great source of potassium, which is essential for maintaining normal blood pressure and heart function, and the wheat germ is packed with B vitamins, protein and fiber. Greek yogurt provides protein and the orange juice adds a hit of vitamin C.

Recipe: Place ½ cup fresh or frozen blueberries, 1 frozen banana (sliced or cut into chunks), ½ cup 2% Greek yogurt, ½ cup orange juice and ¼ cup wheat germ in a high-powered blender. Begin blending on low speed and gradually increase to high speed, until thoroughly combined. Add more juice (or water) as necessary to ensure even blending.

Makes 1 serving/approximately 400 calories per serving

Sweet Green Smoothie

Kale is an all around nutritional powerhouse boasting high levels of vitamin C and calcium. It’s also a good source of alpha-linoleic acid (ALA), an omega-3 fatty acid that's essential for brain health. And studies have shown Manuka honey (a specific variety of honey) to inhibit the flu virus. Plus, it adds a great sweet taste to counter-balance the earthy kale.

Banana and Greek yogurt contribute extra nutrition and a creamy texture.

Recipe: Place 1 cup kale leaves (torn into pieces), 1 frozen banana (sliced or cut into chunks), ½ cup 2% Greek yogurt, 1 Tablespoon Manuka honey and a splash of water in a high-powered blender. Begin blending on low speed and gradually increase to high speed, until thoroughly combined. Add more water as necessary to ensure even blending.

Makes 1 serving/approximately 270 calories per serving

Megan is a writer, RRCA certified running coach, and new mom living and training in rural upstate New York. She competed in DIII track and cross-country at Wesleyan University and now focuses on the half-marathon and marathon distance.

Main Photo Credit: verca/shutterstock.com; Second Photo Credit: denio109/shutterstock.com; Fourth Photo Credit: JeniFoto/shutterstock.com