Want my go-to recipe for an energy-boosting non-inflammatory smoothie? It’s packed with vitamins, fiber, antioxidants, greens, healthy fats, and provides energy all morning. It’s great for those with sinus inflammation…
Eating anti-inflammatory foods is an absolute must for all of us, especially if you have sinus congestion and inflammation. What you’re currently eating may be causing many of your sinus issues. So start your day off with a non-inflammatory power punch to relieve swollen sinuses, joints, and muscles!
I started this routine to relieve congestion and open swollen sinus passages. Over the years I’ve added other items into the routine based on my research and studies. What I found is that I began to feel the difference, had less colds and fewer sinus pains.
If you could get easily get many of your vitamins, minerals, fiber, greens, fruits, and good fats all while starting your day off on a healthy note, why wouldn’t you do it?
I mix up this recipe with a variation of different items every week, but I usually have one of these healthy smoothies about four times a week for breakfast. When I say mix it up, I mean that one week I’ll have almond milk, the next week I’ll make it with rice milk, etc. Eating a different variety of foods will help to ensure that you don’t develop an allergy to eating the same food day in and day out.
This smoothie is filling and satiating. I can go all morning on just this smoothie alone. You can also add a bowl of oatmeal, quinoa, or other grain as a side and you’re good to go.
– Berries – Berries are anti-inflammatory, and are lower in sugar than other fruits. These have high antioxidant properties and are packed with vitamin C. I usually mix 3 different berries: strawberries are high in vitamin C, while blueberries and cherries have big anti-inflammatory benefits along with containing folate, B6, and other properties for good heart health. I buy my organic frozen fruits from Costco. They are less expensive and come in 2-3 pound bags.
– Ginger – Ginger is inexpensive; you can find it at your grocery store. This is a rhizome “root” which has anti-inflammatory properties including curcumin, which is used in many pain medications. It contains a host of vitamins and minerals from potassium and magnesium to folate and calcium. Just break-off a fingerling and cut it up and store in a glass Pyrex storage for the week and you’ll have access to quick, fresh ginger.
– Coconut Oil – Coconut Oil is a healthy fat which has been proven to boost energy, attack candida fungus, is a medium-chain triglyceride, which is used by the liver for energy, not stored as fat. It provides beneficial Omega-3s, which are absent from most people’s diets and provide a laundry list of health benefits. You can use the pure form or the liquid form, sold at Trader Joe’s, Natural Grocers or Whole Foods. The liquid form has higher MCTs, which provide a greater energy boost.
– Unsweetened Almond Milk, Coconut Milk, or Rice Milk substituted for milk. Milk is an inflammatory, similar to gluten. It produces phlegm, not what sinus sufferers need in their diet. In addition, Dr. Ivker routinely discusses how the protein casein increases the allergy response.
– Flax Seeds – Great Omega 3s, a healthy dose of fiber. I like Trader Joe’s ground flax seeds.
– Protein Powder – Most of us are about 30 grams deficient in the protein department once we wake up. A nighttime of sleep leaves us in need of protein. Unfortunately, the American diet is usually lacking in enough protein in the morning to begin with, so we reach for carbs during the morning to try and keep the fuel going. Just start off with the right shake and you’ll feel much more alert and full of energy.
Protein Powder must have little or no sugar. Avoid whey proteins, they are derived from dairy. It’s hard to find a good protein powder that isn’t loaded with sugar but is also gluten-free, hypo-allergenic, vegan, and organic. These two fit the bill and taste great:
2). Peaceful Planet Rice Protein. I find mine at Natural Grocers.
3). Hemp Seeds. High in fiber, non-processed and a great source of protein
– Super Greens – I buy a super green mix of kale, Swiss chard and spinach. They usually have this at Costco, or most food stores. You can pack a handful of greens into your smoothie to get your vegetables started for the day. Adding greens helps oxygenate cells to boost immunity and stave off other chronic conditions.
– Cacao Nibs – Cacao is a Mayan Superfood with a high ORAC value, high fiber, magnesium, and a boatload of healthful benefits from halting coughs to balancing mood swings, suppressing appetite, improving skin and premature aging, and having 20 times the antioxidant value over even blueberries.
– Sliced Almonds or Almond Butter – Almonds rank the highest of tree nuts in protein and fiber. They are loaded with calcium, riboflavin, niacin, and vitamin E. They provide a nice nutty taste to your smoothie. I buy a 3 lb. bag from Costco. They are already sliced.
Making Your Smoothie
While many have a blender, juicer, or expensive top-of-the-line Vitamix blender, I find that for the quick smoothie with little to no clean-up, it’s hard to beat a $60 Cuisinart Stick Blender. Add the ingredients to the supplied cup, use the stick blender, then wash off the detachable bottom of the stick blender with soap and water and you’re off to work.
- Pour a cup of almond, rice, or coconut milk into the cup for the stick blender or into a regular blender.
- Add 1 scoop of Protein Powder (usually 15 to 20 grams of protein).
- Add 1 tablespoon of ground flaxseeds.
- Add chopped ginger to taste. I cut up ½ to ¾ of an inch from the root.
- Cacao Nibs – Add a teaspoon of nibs.
- Coconut Oil – 1 tablespoon.
- Almond Slices – Add a pinch of almond slices, about ¼ cup.
- Berries – Add 5 or 6 cherries, a handful of blueberries, and 3 or 4 strawberries.
At this point, with a stick blender you’ll need to mix up the ingredients. Then once mixed, add a handful of Power Greens and blend.
Delicious! You’ll be powered for your day.