Build Your Own Whole30 Anti-Inflammatory Smoothie
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Ingredients
- 1-2 cups greens
- 2 servings of fruit (example: 1 banana and 1 cup strawberries)
- 1 serving vegetable (example: 2 celery stalks or carrots or 1 cucumber)
- Healthy Fats: 1-2 tsp chia or 1 T hemp seeds or 1 tsp coconut oil or 2 tsp almond butter or 7 walnuts
- Spices: 1 inch fresh ginger or turmeric or 1 tsp turmeric powder
- Herbs: ½ cup packed parsley, mint, basil or cilantro, woody end of stems removed (optional - stems are packed with flavor)
- Additional Items: 1 T Cacao Nibs or 1-2 tsp of cacao, matcha green tea or maca root powder
- 1 cup liquid (example: non-dairy milk (or filtered water)
- 2-3 cubes ice (optional)
- Optional for all recipes: Add 1/2 to 1 freshly squeezed lemon
- Dash of Honey or Stevia to sweeten
I was planning to do a post featuring my favorite Whole 30 Anti-Inflammatory Smoothie, but then decided to create a “Choose Your Own Adventure” Smoothie post instead so you can choose your own favorites and get creative! Remember those books where you could choose your own adventure? That probably dates me to prehistoric times, but what the heck, those books are still available on Amazon. So, here is your…
Step by Step Guide to Making Your Own Smoothie
You’re going to pick an item or two from each of the following categories for your smoothie, starting with selecting your green for the base.
The recipe guide above is a template for ingredient quantities.
Greens
Greens are a number one ingredient for reducing inflammation. They are packed with antioxidants that stop oxidative stress and zap free radicals that cause cell damage and inflammation. It’s been stated that inflammation is the underlying cause of all disease. (1) (2)
1. Kale
A smoothie powerhouse, rich in beta carotene, vitamin K, vitamin C, calcium. Try Lacinato Kale.
Taste: Slightly bitter
Mix with: Banana, pineapple, mango, apple, pear
2. Spinach
Spinach is one of the nutrient dense foods in existence with more than a dozen antioxidants and essential nutrients bringing it to over 20 different nutrients. A milder green that pairs well with almost anything.
Taste: Mild
Blend with: Berries, avocado, citrus, mango, protein powder, collagen, chocolate (cacao nibs)
3. Swiss chard
Comes in a rainbow of colors this green is touted for heart, bone and lung health. The nutrient profile includes vitamins A, C, K, magnesium, manganese, potassium, and iron.
Taste: Slightly milder than kale
Blend with: Banana, pear, pineapple, citrus
4. Broccoli sprouts
One of nature’s best cancer fighting antioxidants. Broccoli sprouts contain an incredible compound called sulforaphane that has been shown to fight infection, detoxify environmental threats, combat autoimmune disease, protect your brain and combat cancer. Learn how to grow your own here.
Taste: A nutty taste similar to alfalfa sprouts
Blends with: Banana, avocado, kiwi, pineapple, mango, peach
5. Dandelion Greens
Rich in calcium and iron and vitamins A and K which helps with the iron absorption.
Tastes: More bitter than kale.
Blends with: Bananas, kiwi, pineapple, coconut water or milk
6. Arugula
One hardcore cancer-fighting antioxidant-rich green. Arugula is full of chlorophyll, vitamins A, C, K and B and calcium.
Taste: A bitter peppery flavor
Blends with: Strawberries, kiwi, and dates or figs
7. Beet Greens
A fantastic green for your heart and eyes and healthy skin, blood and bones. Beet greens are full of vitamin A and C, and K and the essential minerals calcium, iron, copper, magnesium and manganese.
Taste: Texture is similar to swiss chard, but milder flavor
Blends with: Apples, mango peaches, cacao nibs
8. Carrot Tops
Rich in chlorophyll and magnesium so great for high blood pressure.
Taste: On the bitter side
Blends with: Banana, strawberries, blueberries, a bit of honey or stevia to sweeten
Carrot tops were a nice addition to my Turmeric and Ginger Anti-Inflammatory Smoothie.
9. Bok Choy
Loaded with vitamin A, C, K and folate. Also, a great calcium source. Excellent immune booster and great for heart health and bone strength.
Taste: Similar to spinach in taste but a little stronger and more bitter
Blend with: Pears, strawberries, mango or papaya and orange
10. Collard Greens
A cleansing green full of vitamins A, C and K and full of fiber.
Taste: More bitter than spinach, but less bitter than kale. Sturdy leaves so blend a few times.
Blends with: Banana, pineapple, citrus, mango, mint, melon, avocado, chia seeds, a touch of honey
Fruit
- Lemon Juice (freshly squeezed)
- Green Apple
- Pear
- Kiwi
- Banana
- Pineapple
- Mango
- Papaya
- Peaches
- Oranges
- Berries (Blueberries, Raspberries, Strawberries)
- Melon (Honeydew, Cantaloupe, Watermelon)
- Dates/Figs
Vegetables
- Celery
- Cucumber
- Carrot
Omega 3 & 6 Fats (Healthy Fat)
- Hemp Seeds
- Chia Seeds
- Avocado
- Walnuts
- Almond butter
- Coconut Oil
Herbs
- Parsley
- Mint
- Basil
- Cilantro
Spices
- Turmeric
- Ginger
- Cayenne
- Cinnamon
Liquid
- Water
- Almond Milk
- Coconut Milk
- Coconut Water
Protein (optional)
- Plant-Based (vegan) Protein Powder (we love this!)
- Bone Broth Protein Powder
- Egg White Protein Powder
Other
- Cacao Powder
- Green Matcha Tea Powder
- Maca Powder
- Bee Pollen
- Cacao Nibs
- Honey/Stevia
I’ve included a recipe below. My advice to you is experiment. Take a recipe you like and try adding something. One of my favorite things to combine is mint, green matcha tea, avocado and coconut milk with a banana for some sweetness.
Favorite Smoothie Recipes to give you some ideas:
- Kale – Kris Carr’s Green Smoothie Recipe (Kris Carr’s green smoothie challenge here got me started with green smoothies – thank you Kris!) Hands down my favorite smoothie resource.
- Spinach – Calming Greens by Kris Carr
- Swiss Chard – Sweet Swiss Chard Smoothie – by the Blender Girl
- Broccoli Sprouts – Kris Carr’s Green Juice Recipe (sub in broccoli sprouts for the pea shoot sprouts)
- Dandelion Greens – Dandelion Green Smoothie by One Green Planet
- Arugula – Pineapple Arugula Cilantro Green Smoothie by Goop
- Beet Greens – Whole 30: Carrot Beet Berry Smoothie from Simple Green Smoothies
- Carrot Tops – Beginner’s Luck with Tops – from Simple Green Smoothies
- Bok Choy – Classic Green Lemonade from Kris Carr
- Collard Greens Based – Avocado Collard Green Smoothie by Playful Cooking
Enjoy,
