Green Citrus Burst Smoothie (Digestion & Immunity)
Bursting with fresh citrus, this green citrus smoothie has an incredibly bright–and, if you ask me, slightly addicting–flavor.
It’s a delicious, citrus-y, and fresh way to start the day, and I am absolutely hooked! Seriously, smoothie breakfasts like this just make me feel fantastic. While I love a good bowl of hot porridge, those can sometimes give me a bit of a grain/blood sugar overload. And while eggs can make a good breakfast on occassion, they can also be a bit tough on the stomach.
Enter–this smoothie.
It’s easy on the stomach, cleansing, and packed with plants that provide antioxidants, contain key vitamins and minerals, support the immune system, and reduce inflammation. Basically, I love this smoothie because it’s light, filling, and gives my body what it needs to deal with the stress I put on it during the rest of the day. And, to be honest, a citrus-y green smoothie is a nice change of pace to all the heavier foods of the winter season.
In terms of texture, this smoothie falls somewhere between a juice and a “nice cream.” Thinner than my favorite matcha milkshake smoothie but creamier and thicker than a juice.
In fact, it is just creamy enough to eat in place of a thinner yoghurt. I like to top it with a few seeds, granola, or toasted coconut flakes for an extra tasty crunch. Notably, taking the time to actually “chew” your green smoothies has health benefits too since saliva (which we stimulate by chewing) contains enzymes which are critical to proper digestion. So definitely take that as an excuse to load up on the healthy toppings!
If you’re not such a fan of thick smoothies, you can also totally drink this smoothie through a straw. Just swap a 1/3 or so of the ice for some extra water to thin it out a little.
I like to have this green smoothie as my first food of the day (after a few big glasses of water to get my system ready for food and a coffee… of course). All that freshness, greenery, and citrus not only taste divine, but they make me feel fantastic. I’m talking balanced energy levels, a clear head, and a light body.
It’s not by accident either. All the ingredients that make up this green citrus smoothie are chosen and combined to help boost immunity, cleanse the system, and promote healthy digestion.
Fennel for digestion, inflammation, immunity, & mood support
Click to read about the nutrition of fennelFennel is a plant with a long history of use for medicinal purpose ranging from treating gut and digestion disorders to addressing inflammation and arthritis to treating cold, caugh, nausea, and fever symptoms. Fennel may also improve memory function. While much of the research on fennel has been done in the context of cellular and animal studies and therefore cannot be considered conclusive in a human context, we do know the following about this wonderful vegetable:
It contains the active ingredient anethole–an antimicrobial (kills germs) and increases prolactin in the body. Prolactin is responsible for stimulating the immune system and relieving stress.
It contains flavenoids like quercetin and apigenin which have antioxidant, antibacterial, and anti-imflammatory properties.
It increases the liver’s production of both detoxification enzymes and the antioxidant enzymes “superoxide dismutase” and “catalase”.
It decreases inflammation by decreasing the production of certain inflammatory cytokines and agents.
It contains vitamins B2, B3, B6, and C as well as manganese. Vitamin C and Manganese are antioxidants which are responsible for protecting cells against free radicals.
It increases levels of the major neurotransmitter acetylocholine and may help mitigate effects of neurodegenerative disease.
Kale for vitamins A, C, E, and K (which support the immune system and help wounds heal properly) and fiber (which aids in digestion and promotes satiety). Kale also provides iron which, when eaten with vitamin C sources (of which this smoothie has plenty!), is easier for the body to absorb.
Lemon Juice for vitamin C (which facilitates the body’s ability to absorb iron from plants and supports the immune system)
Chia Seeds for fiber and digestion.
Almond Butter for phytonutrients that promote the growth of beneficial gut microbes (digestion) and for poly-unsaturated fats to enhance the absorption of the fat soluble vitamins A, D, E, and K.
Fresh Ginger to stimulate digestive enzymes which help the body process food and promotes gas breakdown. Ginger also contains antioxidants and has anti-inflammatory properties.
Pineapple for bromelain, a digestive enzyme that helps breakdown proteins and may help promote digestion in small quantities.
Banana for electrolytes like potassium which can help the body flush extra salt and maintain a proper cellular water balance
Green Citrus Burst Smoothie
(Digestion & Immunity Booster)
Combine all the ingredients in a blender (doing this in the order the ingredients are listed is a good rule of thumb to promote easier blending) and blend until smooth. Top with granola, seeds, nuts, or toasted coconut flakes as desired.
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Serving Size 1 medium smoothie (~12 oz) made with 1 whole scoop protein per serving
Servings 2
- Amount Per Serving
- Calories 278
- % Daily Value *
- Total Fat 9g14%
- Saturated Fat 0g
- Cholesterol 0mg
- Sodium 194mg9%
- Potassium 733mg21%
- Total Carbohydrate 28g10%
- Dietary Fiber 8g32%
- Sugars 12g
- Protein 25g50%
- Vitamin A 89%
- Vitamin C 57%
- Calcium 77%
- Iron 38%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Ingredients
Directions
Combine all the ingredients in a blender (doing this in the order the ingredients are listed is a good rule of thumb to promote easier blending) and blend until smooth. Top with granola, seeds, nuts, or toasted coconut flakes as desired.
