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    Home > Easy Breakfast and Brunch Recipes

    Published: Jan 18, 2023 by Denise Browning · "This post may contain affiliate links which won’t change your price but will share some commission." · Leave a Comment

    Anti-Inflammatory Smoothie

    Gluten FreeDairy FreeHigh ProteinLow CarbVegan

    Jump to Recipe ↓
    pin of anti-inflammatory berry smoothie garnished with mint, lemon,a nd mixed berries.

    This anti-inflammatory smoothie will help you fight inflammation and feed your gut with probiotics. It is full of antioxidants, rich in fiber, low-carb, high-protein, refreshing, and super delish, making the perfect breakfast or snack on the go just like our açaí bowl recipe.

    two glasses filled with anti-inflammatory smoothie made and garnished with mixed berries.

    Why You'll Love this Anti-Inflammatory Smoothie Recipe

    • Quick: You can make it in just 5 minutes!
    • Easy: It calls for 7 simple ingredients and all you have to do is to blend all of them together.
    • Healthy: It is low-carb, anti-inflammatory, gluten-free, probiotic, and high-protein. 
    • Refreshing: It is served chilled and has lemon, mint, and ginger which makes it even more refreshing!
    • Versatile: You can easily replace any of the ingredients, or add some more.
    • Portable: You can take this smoothie anywhere you go, including the office or school! 

    Ingredients and Substitutions

    To make this low-carb anti-inflammatory smoothie, you'll need: 

    • 2 cups mixed berries, frozen (swap them for any single berry of choice) 
    • 1 lemon, squeezed (replace it with lime juice if you want)
    • 5.3 oz keto yogurt (I used Ratio, the flavor must be either coconut or vanilla. For a vegan smoothie, use dairy-free yogurt). NOTE: It contains probiotics so it is anti-inflammatory! 
    • ¼ cup unsweetened coconut milk (OPTIONAL). Only add it if you prefer a less concentrated or less creamy smoothie! For a creamier smoothie, add 1 small frozen banana but only if you are not on a keto diet.
    • 2 tablespoons granulated stevia (or good-quality raw honey if you're not on a keto diet)
    • 2 teaspoon chia seeds ( You may use flaxseeds instead)
    • 2 tablespoons ginger root, peeled. NOTE: If you prefer, you can either replace it with peeled turmeric root or add 1-2 tablespoon as an extra anti-inflammatory ingredient. If using turmeric, make sure to add a pinch of ground black pepper to enhance curcumin absorption. According to some research, combining the piperine in black pepper with the curcumin in turmeric increases curcumin absorption by up to 2,000%. Curcumin has strong antioxidant, anti-carcinogenic, and anti-inflammatory properties!
    • ¼ cup fresh mint leaves (If you don't enjoy mint, you can use lemon basil instead, or skip it and add an extra ½ lemon)

    How to make an anti-inflammatory smoothie

    1. Blend all the ingredients in a blender until smooth and creamy. Do NOT strain!
    2. Then, pour it into 2 glasses filled with ice cubes and enjoy!

    WATCH OUR VIDEO FOR THE STEP-BY-STEP RECIPE!

    a blender pouring a creamy drink into a glass wioth ice plus garnishes around it.

    Anti-Inflammatory Foods

    Everyone can benefit from an anti-inflammatory diet and help prevent chronic inflammation and diseases linked to it such as arthritis, cancer, heart disease, diabetes, depression, and Alzheimer's.

    Thus, make sure to include on your diet plan whole, unprocessed foods with no added sugar like our anti-inflammatory smoothie and others as follows:

    • Fruits (e.g. citrus, stone fruits, berries, avocado, watermelon, grapes, pomegranates, apples, etc)

    • Vegetables (e.g. carrots, garlic, onion, leafy veggies such as spinach and kale). Like fruits, they are rich in fiber!  

    • Whole grains (oats, barley, bran, etc)

    • Legumes (such as beans and lentils)

    • Fatty fish such as salmon, sardine, tuna, herring, mackerel, and cod contain Omega 3s fatty acids.

    • Poultry (skinless)

    • Nuts (almonds, pecans, walnuts, etc) contain omega-3 fatty acids reducing the risks of strokes and heart attacks.

    • Seeds such as chia present in our anti-inflammatory smoothie, flaxseed, pumpkin seeds, sesame, etc

    • Unsaturated fats such as olive oil and flaxseed oil

    • Herbs and spices such as mint, cinnamon, ginger, cayenne pepper, and turmeric.

    • Dark chocolate as well as other foods containing polyphenols, plant chemicals found in berries, many herbal teas (chamomile, spearmint, green tea, lemongrass, etc), apples, citrus, onions, soybeans, and coffee.

    NOTE: Gluten and most dairy can cause inflammation but a little bit of low-fat dairy will be fine! 

    a table full of anti-inflammatory foods.

    Foods that cause inflammation

    Most won't surprise you as follows:

    • Red meat and processed meats such as bacon, sausage, lunch meats, and cured meats.

    • Refined carbohydrates, including white bread, white rice, white flour pasta, and breakfast cereals.

    • Snack foods and pastries, including chips, cookies, cakes, and crackers.

    • Sodas and other sweetened drinks.

    • Fried foods such as French fries.

    • Sugar

    • Gluten and most dairy

    a table full of inflammatory foods (junk food).

    Tips for making a low-carb anti-inflammatory smoothie

    • Use a high-speed, high-powered blender: It helps to grind hard ingredients easily such as turmeric or ginger root!
    • Liquids and yogurt go in first to help blend the solid ingredients.
    • Fresh ingredients are preferred to benefit more from their properties.
    • Use frozen fruits for making the smoothie cold although it can reduce its creaminess and dilute the flavor. Using fresh ingredients and less liquid can easily fix these issues.
    • If you don't have frozen fruits, you can add ice but don't go overboard because your anti-inflammatory smoothie will be watery!  
    • If needed, pulse the blender a few times to make sure all ingredients are fully blended.
    • Add acidity such as fresh lemon juice to bring up all the flavors together!
    • Use sugar-free yogurts that are probiotic and unsweetened plant-based milk.
    • Replace or add a new fruit to make this smoothie drink every single time. Avocado would be a great substitute because it is a low-carb fruit. You can add the other ingredients from all smoothie recipes.

    FAQs

    What are the benefits of an anti-inflammatory diet?

    Besides preventing diseases associated with chronic inflammation and reducing the risks of obesity, you may experience less fogginess, pain and swelling, improved health gut, and consequently, less bloating and constipation.

    What Are Natural Anti-Inflammatories?

    Any organic foods that reduce inflammation in the body is a natural anti-inflammatories. Fresh herbs such as mint and spices such as cinnamon (like turmeric and ginger) are a few examples and you can find them in our anti-inflammatory smoothie recipe. 

    Does Honey Cause Inflammation?

    High-sugar diets cause inflammation. However, if you use natural, raw honey without any added sugar you'd be consuming an ingredient that is both anti-inflammatory and antibacterial.

    Are smoothies good for an anti-inflammatory diet?

    It depends! If the smoothies contain fruits and/or vegetables, natural sweeteners such as stevia or raw honey (no added sugar), and a probiotic dairy such as a probiotic yogurt they will be anti-inflammatory, present in this anti-inflammatory smoothie. On the other hand, if they contain refined sugar, for example, they can cause inflammation. 

    a glass with low-carb anti-inflammatory smoothie garnished with fresh produce.

    Does apple cider vinegar help with inflammation?

    Apple cider vinegar with 'mother' (unfiltered type) helps reduce inflammation. Therefore, you may add 1-2 teaspoons to this anti-inflammatory smoothie as a replacement for lemon juice.

    Storage

    To benefit more from the properties of this anti-inflammatory smoothie, drink it right away, or at least within 1-2 hours after making it.

    But you can also store it in an airtight container such as a mason jar and chill it in the fridge for up to one day. 

    Other smoothie recipes

    • Green smoothie
    • Avocado smoothie
    • Mango lime smoothie bowl
    • Pineapple coconut smoothie
    • Banana coffee chai smoothie
    • Blueberry smoothie 

    Other anti-inflammatory recipes

    • Cucumber water
    • Turmeric lime chicken
    • 3-day juice cleanse

     

    PIN & ENJOY!

    pin of anti-inflammatory berry smoothie garnished with mint, lemon,a nd mixed berries.

     

    close up of a glass containing dripping anti-inflammatory smoothie made with berries.
    Print SAVE Saved Recipe! Pin
    5 from 1 vote

    Anti-Inflammatory Smoothie

    This anti-inflammatory smoothie will help you fight inflammation and feed your gut with probiotics. It is full of antioxidants, rich in fiber, low-carb, high-protein, refreshing, and super delish, making the perfect breakfast or snack on the go!
    Course:Breakfast
    Cuisine:American
    Keywords:anti-inflammatory, anti-inflammatory smoothie, ginger, healthy smoothie, lemon, low-carb recipe, mint, mixed merries, quick recipe, smoothie recipe
    Prep Time 5 minutes
    Cook Time 0 minutes
    Servings 2 glasses
    Calories188.4 kcal
    Author Denise Browning
    Cost $ 1.25 per person

    Equipment

    • 1 blender

    Ingredients

    • 2 cups mixed berries frozen (swap them for any single berry of choice)
    • 1 lemon squeezed (replace it with lime juice if you want)
    • 5.3 oz keto yogurt I used Ratio, the flavor must be either coconut or vanilla. For a dairy-free or vegan smoothie, use dairy-free yogurt. NOTE: It contains probiotics so it is anti-inflammatory!
    • ¼ cup unsweetened coconut milk OPTIONAL. Only add it if you prefer a less concentrated or less creamy smoothie! For a creamier smoothie, add 1 small frozen banana but only if you are not on a keto diet.
    • 2 tablespoons granulated stevia or good-quality raw honey if you're not on a keto diet
    • 2 teaspoon chia seeds You may use flaxseeds instead
    • 2 tablespoons ginger root peeled. NOTE: If you prefer, you can either replace it with peeled turmeric root or add it 1-2 tablespoon as an extra anti-inflammatory ingredient. If using turmeric, make sure to add a pinch of ground black pepper to enhance curcumin absorption. According to some research, combining the piperine in black pepper with the curcumin in turmeric increases curcumin absorption by up to 2,000%. Curcumin has strong antioxidant, anti-carcinogenic, and anti-inflammatory properties!
    • ¼ cup fresh mint leaves If you don't enjoy mint, you can use lemon basil instead, or skip it and add an extra ½ lemon

    Instructions

    • Blend all the ingredients in a blender until smooth and creamy. Do NOT strain!
    • Then, pour it into 2 glasses filled with ice cubes and enjoy!

    Recipe Video

    YouTube video

    Recipe Notes

    STORAGE
    To benefit more from the properties of this anti-inflammatory smoothie, drink it right away, or at least within 1-2 hours after making it.
    But you can also store it in an airtight container such as a mason jar and chill it in the fridge for up to one day.

    Nutrition

    Calories: 188.4kcal | Carbohydrates: 19.6g | Protein: 9.5g | Fat: 9.3g | Saturated Fat: 3.2g | Polyunsaturated Fat: 1.2g | Monounsaturated Fat: 0.2g | Trans Fat: 0.01g | Cholesterol: 17.5mg | Sodium: 24.9mg | Potassium: 313.2mg | Fiber: 4.9g | Sugar: 9.9g | Vitamin A: 259.3IU | Vitamin C: 92.7mg | Calcium: 64mg | Iron: 1.2mg

    ** Nutrition labels on easyanddelish.com are for educational purposes only. This info is provided as a courtesy and is only an estimate, since the nutrition content of recipes can vary based on ingredient brand or source, portion sizes, recipe changes/variations, and other factors. We suggest making your own calculations using your preferred calculator, based on which ingredients you use, or consulting with a registered dietitian to determine nutritional values more precisely.

    Please note that health-focused and diet information provided on easyanddelish.com is for educational purposes and does not constitute medical advice, nor is it intended to diagnose, treat, cure, or prevent disease. Consult with your doctor or other qualified health professional prior to initiating any significant change in your diet or exercise regimen, or for any other issue necessitating medical advice.

    DID YOU MAKE THIS RECIPE?Comment and rate the recipe. Also follow us on Pinterest at @easyanddelish for more delish recipes.

     

     

     

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    Filed Under: Easy Breakfast and Brunch Recipes, Easy Drink Recipes, Quick & Easy Recipes Tagged With: dairy-free, gluten-free, high-protein, low-carb, vegan

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    I'm a professional Chef with an expertise in Brazilian food. I am also a busy mom of two girls, living in Texas. Here you will find budget-friendly, healthy Brazilian and Global Recipes made Easy and Delish! I'd love to help you feed your family healthy dinners (many low carb) with a few splurges because life is all about balance! Join our community and happy cooking!

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