This smoothie is high in compounds that can decrease inflammation. It’s rich in anti-inflammatory ingredients, including ginger, turmeric, and spinach.
Recipe Highlights
- Make the perfect anti-inflammatory smoothie in just 5 minutes. The tasty recipe is packed with flavor and essential nutrients.
- The smoothie also has filling ingredients like chia seeds and banana.
- Enjoy this nutritious smoothie during breakfast or as a snack.
RELATED: 17 Anti-Inflammatory Smoothie Recipes
5 Anti-Inflammatory Smoothie Benefits
1. Fights Inflammation
Too much inflammation can cause health problems like heart disease, cancer, and diabetes. So it’s important to keep it in check. Turmeric has curcumin, ginger contains gingerol, and chia seeds have omega-3 fats.
2. Lowers Oxidative Stress
All the ingredients in this smoothie have antioxidants, or substances that fight oxidative stress.
Spinach has flavonoids and chia seeds have caffeic acid. These nutrients boast antioxidant effects. This reduces inflammation even more, since oxidative stress and inflammation fuel each other.
3. Helps Digestion
Spinach and banana provide a lot of fiber, making this smoothie great for digestion. The body needs fiber for regular and comfortable bowel movements.
Also, inflammation can increase the risk of digestive issues. The anti-inflammatory ingredients of this smoothie can help prevent that.
4. Minimizes Hunger
If you’re craving a filling snack, sip on this smoothie. It’s high in fiber, which reduces hunger. Fiber stays in the gut for a while, so you end up feeling full for longer. The fiber comes from chia seeds, Medjool date, spinach, and banana.
5. Promotes Heart Health
Inflammation and high cholesterol can eventually lead to heart disease. But since this smoothie is anti-inflammatory, it also protects the heart.
Plus, the fiber in banana and omega-3 fats in chia seeds reduce high cholesterol, a risk factor for heart disease.
RELATED: Benefits of Eating Spinach
Ingredients Notes
- Unsweetened almond milk: The mild nutty taste of almond milk balances the strong flavors of turmeric and ginger.
- Medjool date: For natural sweetness, add a pitted Medjool date.
- Turmeric powder: Use fresh, high-quality turmeric powder for the best flavor. Turmeric powder that’s old will have a milder flavor.
- Ginger: Use fresh ginger for the best flavor.
- Chia seeds: Instead of chia seeds, it can be swapped with hemp seeds or flax seeds.
- Spinach: Baby spinach adds antioxidants and fiber. Instead of spinach, you can also use kale. It has an earthier flavor but it’s also rich in antioxidants.
- Frozen bananas: Pick bananas that have a mostly yellow peel and some brown areas. This is a sign that the bananas are ripe and sweet.
For full ingredients and detailed instructions, please see the recipe card at the bottom of the post.
Variations
Protein powder: Turn this recipe into a protein smoothie by adding protein powder. It’s a supplement that increases satiety and promotes muscle growth. Since turmeric and ginger taste a bit earthy, it’s best to use unflavored protein powder.
Collagen powder: Another option is collagen powder, which is usually unflavored. This add-in is good for skin health.
Seeds: Feel free to swap the chia seeds for hemp seeds and flax seeds. Both ingredients provide anti-inflammatory fats, plant-based protein, and antioxidants. Use 1 or 2 tablespoons per smoothie.
Green powder: Green powder will deepen the green color of this smoothie. It will also increase the vitamin and antioxidant content. Usually, green powder is made fruits and vegetables that have been dried and crushed. Some powders have probiotics and herbs too.
Step-by-Step Instructions
Step 1: Put unsweetened almond milk, turmeric, ginger, chia seeds, and Medjool date into the blender.
Start with the liquid ingredient for the smoothest blend.
Step 2: Add spinach and frozen banana.
Step 3: Blend until smooth. Start on a low speed, then increase to high.
Step 4: Pour into a cup. Serve immediately.
Photo Credit: amazon.com
Blender Tips
Always cut fruit before freezing.
For bigger fruits like bananas, chopping before freezing is important. The chunks can be about the size of an apple quarter if you have a powerful blender. Otherwise, cut the bananas into coins. Your blender will have an easier time pureeing smaller frozen pieces.
When loading ingredients, start with liquids.
Loading the liquids first will help your blades get moving. After the liquids, add any seeds, powders, and nut butters. Follow with any leafy greens, fresh fruit, and heavy ingredients like frozen fruit or ice.
Don’t blend on low speed for too long.
To avoid overheating your blender’s motor, blend on low speed for 10 seconds max. Then, you can quickly increase to high speed until the smoothie is fully blended.
Use a tamper to rotate ingredients.
As the blades move, some ingredients might get stuck. This can cause air pockets and chunkiness. To prevent this, use a blender tamper. While the blender is running, put the tamper through the lid and push ingredients toward the blades.
Remove every last drop.
Avoid wasting smoothie by using a blade scraper. The tip can slide underneath the blades and get out leftover smoothie.
Expert Tips
- Omit the sweetener if you prefer less sweet smoothies.
- For a thicker smoothie, add extra frozen banana. Or add a few ice cubes for an icier drink.
- If you want to thin the smoothie, pour a bit of milk into the blender and puree for 10 seconds.
- The smoothie will taste best freshly made. However, you can refrigerate leftovers in an airtight jar for 1-2 days.
Questions You May Have
To fight inflammation, use ingredients that are high in antioxidants and omega-3 fats. This anti-inflammatory smoothie is packed with these kind of ingredients, like turmeric, ginger, and chia seeds.
Spinach, like many leafy greens, has anti-inflammatory benefits. The other ingredients in this smoothie reduce inflammation too.
You can use any plant-based milk you like, such as oat milk or hemp milk. Soy milk is a good high-protein option.
This recipe doesn’t need ice because the frozen bananas chill the drink. But if you like icier smoothies, feel free to add a few ice cubes after the frozen banana.
Related
- Golden Milk (Turmeric Latte)
- Banana Smoothie
- Green Smoothie
- Green Smoothie Bowl
- 17 Best Green Smoothie Recipes
- How to Freeze and Store Fresh Ginger
- Turmeric Smoothie
If you tried this Anti-Inflammatory Smoothie recipe, please leave a ⭐⭐⭐⭐⭐ star rating and let me know how you like it in the comments below.
Anti-Inflammatory Smoothie
INGREDIENTS
- 1 cup unsweetened almond milk
- 1 Medjool date (pitted)
- 1 teaspoon turmeric powder
- ½ ginger (minced)
- 1 tablespoon chia seeds
- 1 cup spinach (about 1 handful)
- 1 ½ frozen bananas (sliced)
INSTRUCTIONS
- Put unsweetened almond milk, Medjool date, turmeric, ginger, chia seeds, spinach, and frozen bananas into a blender. Secure lid.Place ingredients into the blender in the order listed.
- Blend until smooth. Start the blender on LOW speed for 10 seconds. Increase speed to HIGH for a full minute.
- Pour smoothie into a cup. Serve immediately.
EQUIPMENT
NOTES
- Pick bananas that have a mostly yellow peel and some brown areas. This is a sign that the bananas are ripe and sweet.
- Use fresh, high-quality turmeric powder for the best flavor. Turmeric powder that’s old will have a milder flavor.
- Omit the sweetener if you prefer less sweet smoothies.
- Instead of spinach, you can also use kale. It has an earthier flavor but it’s also rich in antioxidants.
- For a thicker smoothie, add extra frozen banana. Or add a few ice cubes for an icier drink.
- If you want to thin the smoothie, pour a bit of milk into the blender and puree for 10 seconds.
- The smoothie will taste best freshly made. However, you can refrigerate leftovers in an airtight jar for 1-2 days.