In the (seemingly never-ending) winter months I recommend focusing on foods that are packed with nutrients to help keep you healthy and strong through cold and flu season.
Like this Vibrant Orange Raspberry Smoothie!
It packs a punch with immunity-loving nutrients vitamin C, vitamin D, protein and probiotics (from the kefir). The protein and fibre means this smoothie delivers long-lasting satisfaction. It's rich in energy-enhancing Vitamin b12, which is especially important for those of us who are nifty fifty and beyond. Plus, it’s got heart-healthy fibre from the fruit and flax.
That's a whole lot of goodness going on in one glass!
Beyond all that nutritional power, this is one super scrumptious smoothie! You’ll love the zing of the orange combined with the tart cranberries and raspberries and tangy kefir. If you like it tart, add another 1/2 cup of cranberries. If you prefer it sweet, add a drizzle of honey to your glass. Enjoy!
Vibrant Orange Raspberry Smoothie
Makes: 4 servings
1 medium orange
1 medium banana (frozen or fresh)
1 ½ cups (375 mL) frozen raspberries
½ cup (125 mL) frozen cranberries
2 cups (500 mL) milk (1% MF)
½ cup (125 mL) plain, Greek yogurt (2% MF)
½ cup (125 mL) kefir (1%)
2 tbsp (30 mL) ground flax
1 tsp (5 mL) vanilla
How to Make
Wash unpeeled orange well with water. Finely zest the orange, making sure not to get the white pith. Keep 2 teaspoons for the smoothie and freeze the rest in a small container. *
Peel the orange and put orange segments into a blender. Add the banana, raspberries, cranberries, milk, yogurt, kefir, vanilla and ground flax along with 2 teaspoons of the orange zest. Puree in blender until smooth.
Pour into glasses and sip immediately!
* Grated orange zest freezes but loses its flavour fairly quickly. Use it soon to brighten muffins, oatmeal or smoothies. No need to defrost.
Download a copy of this recipe.
National Institutes of Health. Vitamin B12 Factsheet for Health Professionals. 2018. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
Caligiuri SP et al. Flaxseed consumption reduces blood pressure in patients with hypertension by altering circulating oxylipins via an α-linolenic acid-induced inhibition of soluble epoxide hydrolase. Hypertension. 2014;64(1):53-59. doi: 10.1161/HYPERTENSIONAHA.114.03179.
Edel AL et al. Dietary flaxseed independently lowers circulating cholesterol and lowers it beyond the effects of cholesterol-lowering medications alone in patients with peripheral artery disease. J Nutr. 2015;145(4):749-757. doi: 10.3945/jn.114.204594.