How to Make My Favorite Red Smoothie and Why It's So Good for You

Orange

fiber, vitamin C, thiamine, folate, potassium to lower blood pressure, high in antioxidants, helps protect against heart disease, citric acid which prevents kidney stones, protects your cells from damage, helps your body make collagen which heals wounds, boosts your immune system, and lowers levels of stress hormone cortisol, and blood pressure, anti-inflammatory, calcium which keeps your bones, organs, and muscles strong 1

Lemon

high in vitamin C which reduces risk of heart disease and stroke, helps absorb iron from other foods to combat anemia, cancer-fighting compounds such D-limonene found in lemon oil, fiber to help with digestion and blood sugar levels  2, boosts immune system,  builds cardiovascular health, reduces kidney stones, work as an antimicrobial to kill pathogenic bacteria 3

Tumeric Root

 antioxidant that eliminates free radicals in the body, decreases systemic inflammation, can have anti-anxiety effects 4, contains manganese, phosphorus, potassium, helps inflammation, cancer prevention, and treatment for rheumatoid arthritis and infections, could help in prevention, management, and treatment of cystic fibrosis and other cardiovascular and neurological diseases 5 , curcumin, and active ingredient in tumeric, kills certain cancer cells, anti-inflammatory compounds which can help type 2 diabetes, obesity, inflammatory bowel disease, and cancer 6

Black Pepper

contains piperine which helps the body absorb curcumin from tumeric by 2,000% 7, has antioxidant, antimicrobial, and gastro-protective properties, piperine assists in cognitive brain functioning 8

Ginger Root

vitamin B6, magnesium, phosphorus, zinc, folate, riboflavin, and niacin, helps with digestion, reduce inflammation, cancer prevention 9, anti-bacterial and anti-virus qualities, soothes sore muscles, lowers cholesterol, antioxidant to prevent stress and damage to DNA, fights off chronic diseases like high blood pressure, heart disease, and promotes healthy aging 10, contains gingerol which is a powerful anti-inflammatory and antioxidant, may improve brain function, protect against Alzheimer’s disease, and fight against infection 11

Cherries

potent source of antioxidants and anti-inflammatory compounds, slow down aging and ward off chronic illnesses including heart disease, cancer, Alzheimer;s, diabetes, and obesity 12, fiber, protein, vitamin A and C, lowers risk of heart disease and colon cancer, improves memory, lowers blood sugar levels, improves sleep duration and quality 13, good source of polyphenols, carotenoids, potassium, tryptophan, serotonin, and melatonin, consumptions of cherries decreased markers for oxidative stress in 8/10 studies; inflammation in 11/16; exercise-induced muscle soreness and loss of strength in 8/9; blood pressure in 57, arthritis in 5/5, and improved sleep in 4/4 studies 14

Mixed Berries

Raspberry, Blueberry, Blackberry, Strawberry

 loaded with antioxidants, improves blood sugar and insulin response, high in fiber, high in nutrients such as vitamin C, manganese, vitamin K1, copper, folate, fights inflammation, lowers cholesterol levels, protect against cancer with anthocyanins and quercetin, builds heart health 15, 16

Beet Root

 folate which helps reduce the risk of heart disease, cancer, and depression, manganese for helping metabolism, wound healing, and healthy bones, zinc and copper to build immune system, create red blood cells, and support energy production, vitamins A, C, K, and B2, anti-inflammatory, digestive aid, antioxidants which protect cells from free radicals, iron, the mineral boron, carotenoids like lutein and zeaxanthin to protect good vision, and help strengthen your liver 17, nitrates that may improve blood flow to brain and improve mental and cognitive function, especially the front lobe of the brain 18

Raw Honey

healthy natural sweetener full of antioxidant that boosts immune system and prevents cell damage, antibacterial action, wound-healing effect, anti-inflammatory properties, many vitamins and minerals including: niacin, riboflavin, pantothenic acid, calcium, magnesium, manganese, potassium, phosphorous, zinc 19

Kefir

Kefir is a natural antibiotic, balances ecology of the gut, assists in digestion, protects against infections and pathogens, helps alleviate inflammation, helps control blood sugar, and provides multiplied amounts of vitamins and minerals 20

My Favorite Red Smoothie Recipe

Ingredients

*all organic where possible

*add in blender in order given for easier blending

• 1 c. kefir or Greek yogurt
• 1 orange, peel cut off but leaving as much white as possible, cut into fourths
• 1 lemon, peel cut off except for a little strip left, cut into fourths
• 1-2 inch finger fresh tumeric root sliced
• Pinch or two of black pepper
• 1-2 inch finger fresh ginger root sliced (I don’t worry about peeling it)
• 1 c. frozen cherries
• 1 c. frozen mixed berries of blackberry, blueberry, raspberry, and strawberry
• 1 small or medium or half of a large roasted beet, as much to your taste (optional)
• 1-2 T. raw honey to taste
• Ice to liking
• Stevia or pure maple syrup to taste

Optional: I recently started throwing in a chunk of roasted beet with great results. I love beets so much I generally eat them by themselves or in salads rather than blended up in a smoothie. If you don’t like beets alone, this is a great way to get this nutrition power-house in.

Directions

1. Place all ingredients except ice into a high power blender such as a Blendtech or Vitamix. 
2. Blend on smoothie setting twice for extra smooth texture. 
3. Add about 1-2 c. ice cubes to your liking and blend. 
4. Add a pinch of stevia or a drip of pure maple syrup if you like it sweeter to your taste. 

This will make over 30 oz. so I have some to share with my kids or husband, whoever wants some that day.

Tip: I like to pour mine into a 30 oz. thermos-type cup (this is the one I’ve used for years)  that will keep it cold all day long. I drink it through the day as I go about my life. It just comes with me wherever I go. This is one of my favorite and daily ways I get over 4 servings of fruits and vegetables in me.

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