This is my own recipe and it’s become part of my spring breakfast regime. I tend to have it on the mornings where I need something very quick as it takes minutes to prepare. I include some key anti-inflammatory ingredients (see below) but I also just throw in what’s available. I tend to limit how much fruit I add. Although fruit is healthy, it contains a sugar (fructose) which can actually increase inflammation. In practice, this means that if I add berries, I don’t also add pineapple or any other fruit.
Anti-inflammatory ingredients
Berries – blueberries, blackberries, raspberries or strawberries all make a smoothie sweet and tart. The flavonoids present in the berries are the compound responsible for reducing inflammation.
Pineapple – pineapple contains a natural enzyme called bromelain. When eaten, bromelain enters the bloodstream and helps break down proteins involved in inflammation pathways.
Greens – rich leafy greens or sea greens (such as spirulina or chlorella) contain chlorophyll, which gives the blood and body energy. Greens are also rich in the mineral magnesium, known the help reduce inflammation.
Turmeric – turmeric is rich in curcumin, a phytochemical with potent anti-inflammatory benefits.
Ginger – in the same family as turmeric, ginger has both antioxidant and anti-inflammatory properties and helps stimulate digestion and soothe the digestive tract.
Ground Flax or Chia – both of these ingredients are rich in omega 3 fatty acids. These are healthy fats that the body requires but that you must get from the diet. Research supports the belief that omega 3 fatty acids reduce inflammation and may help lower the risk of chronic disease such as arthritis and heart disease.
Anti-Inflammatory Smoothie
1/4 pineapple, cut into chunks
1 cup water, coconut water or almond or coconut milk
1 teaspoon fresh turmeric or 1/2 teaspoon of turmeric powder
1 small slice of ginger
A handful of baby spinach
1 teaspoon chia or flaxseeds
1 tablespoons hemp seeds
Squeeze of lemon or lime juice
Combine all the ingredients.
Blend until smooth and creamy.
For a creamier texture, you could add half an avocado or a banana.