From providing essential vitamins and minerals to supporting your immune system and energizing your body, smoothies can be great as either a meal or a snack to get you through the day. Smoothies provide a variety of benefits, and there are countless recipes to target various health concerns.
Jermale Eddie, the owner and co-founder of Malamiah Juice Bar & Eatery (malamiahjuicebar.com) and the new sister company of Malamiah, Malamazing Juice Company (malamazingjuice.com), a wholesale cold-pressed juice company, provided a couple of delicious and easy-to-make recipes that aim to support the immune system.
Vitamin C strawberry smoothie
1/4 cup orange juice
1/4 cup yogurt
1/2 cup Ice
This smoothie is a great source of vitamin C, an antioxidant that is known for its ability to support the immune system and strengthen and aid in the elasticity of the body’s skin and structural components such as bones, muscles and joints.
Serene Green Smoothie
1 handful spinach
3/4 cup pineapple
1/2 cup mango
1/4 cup coconut milk
1/4 cup yogurt
1/2 cup ice
The Serene Green Smoothie helps boost immunity, aid digestion and provide a variety of essential vitamins, minerals and antioxidants.
While these smoothies are hearty and healthy on their own, Eddie also provided several other ingredients you can add to almost any smoothie to target various health areas.
- For increasing protein consumption, add protein powder.
- For nursing mothers, add brewer’s yeast.
- For added fiber, protein, antioxidants and digestion aid, add chia seeds and flax seeds.
- For heart health and added vitamins and minerals, add leafy greens.
- For added sweetener, add agave.
- For added electrolytes and antioxidants, add coconut water.
Kate Davis is a registered dietitian specializing in sports nutrition. She is the owner of RDKate Sports (rdkate.com), where she virtually helps athletes and teams all over the country understand healthy and beneficial eating habits, such as what to eat, when to eat it and when to use supplements.
Berry spinach protein smoothie
1 cup packed fresh spinach
1-2 tbsp fresh ginger
1/4 cup strawberry kefir
1/2 cup frozen berries
1/2 fresh banana
2 tbsp tart cherry juice concentrate
2 tbsp ground flaxseed
4-12 ounces water, depending on how thick you like your smoothie
The recipe Davis provided is fantastic for fueling and muscle recovery for athletes of any caliber. While this smoothie is perfect for athletes, it also provides a variety of daily antioxidants, vitamins and minerals everyone benefits from, such as vitamin C and potassium.
Vice President of Marketing Quick Chadwick and Marketing Systems Manager Shelby Dworek of Clean Juice (cleanjuice.com) shared even more superfood add-ons:
- Camu Camu — A superfruit from South America, this berry is about the size of a lemon and is a powerful antioxidant. Starting to feel under the weather? Camu camu is beneficial for fighting sickness during cold and flu season. Camu camu is packed full of vitamin C — 60 times more per serving than an orange. Camu camu also might be great for gum health, the formation of collagen, and it is a powerful antioxidant.
- Maca — A plant from Peru, the roots are edible, and it has been used for centuries for culinary and medicinal purposes. Maca is full of vitamin C, copper and iron. Maca might have mood-enhancing properties from flavonoids and has been associated with reducing anxiety and symptoms of depression.
- Elderberry — A low-calorie food that is packed full of antioxidants, they are high in vitamin C, fiber, phenolic acids (powerful antioxidants that can help reduce damage from oxidative stress) and anthocyanins (powerful antioxidants that give these berries their dark purple color). Exercise-induced oxidative damage is a major contributor to muscle fatigue, and antioxidant rich foods help reduce this damage.
To make all three smoothies provided, all you need to do is blend all the ingredients together. Eddie also suggests for a thicker smoothie, you can add more liquid (milk, water, juice, coconut water, etc.). If you prefer a thinner smoothie, add less liquid, and for a creamier smoothie, use frozen produce and omit the ice. Smoothies are quick and easy, and you can make them as simple or complex as you like by adding any of the suggested ingredients, combining recipes or creating one of your own recipes from scratch.
This story can be found in the March/April 2022 issue of Grand Rapids Magazine. To get more stories like this delivered to your mailbox, subscribe here.