August is slowly coming to a close, and I find myself personally torn between enjoying this last heatwave and preparing myself mentally and physically for the arrival of Autumn. Full disclosure, I absolutely love Autumn, but I always want to make sure my body is ready for the potential sniffles coming my way).
Smoothies are a delicious way to bridge this summer-autumn gap as they are refreshing enough to keep the summer spirit going for a couple more weeks. Moreover, they are a perfect way to pack immune-supporting ingredients in a delicious blend. This helps us step into Autumn feeling nourished and resilient.
Here are three recipes containing delicious end of summer fruits and vegetables rich in vitamins, minerals and antioxidants to help support and strengthen our defenses, just as the seasonal cold and coughs may begin to creep in. Drink up!
Golden Glow Smoothie – a sweet and zingy peachy blend
Ingredients (serves 2)
• 2 ripe peaches (nectarines work just as well), pitted and chopped
• 1 small carrot, peeled and chopped
• 1 thumb sized ginger root, peeled and chopped
• Juice of ½ lemon
• 200ml coconut water (you can use plain filtered water if necessary)
• ½ tsp fresh turmeric, root peeled and chopped (or turmeric powder)
Benefits:
• Peaches are a juicy late summer fruit, rich in vitamin C and polyphenols to support both immunity and skin health.
• Carrots help provide beta-carotene, supporting strong mucosal membranes as defence barriers.
• Ginger and turmeric both provide natural anti-inflammatory and antioxidant benefits.
• Lemon juice offers an extra vitamin C kick!
Berry and Beet Energiser – deep purple and antioxidant-rich blend
Ingredients (serves 2)
• 150g mixed berries such as blueberries, raspberries and blackberries (fresh or frozen)
• ½ small raw beetroot, peeled and chopped
• 1 tbsp ground flaxseeds (also called linseeds)
• 150g Greek yogurt (or plain unsweetened dairy free alternative)
• 150ml unsweetened almond milk
Benefits:
• Berries are low in sugar but rich in immune-supportive vitamin C and antioxidants.
• Beetroot is rich in nitrates; compounds that help support our blood flow and circulation. Nitrates play a crucial role in delivering nutrients efficiently throughout our bodies.
• Flaxseed is a plant source of omega-3 fatty acids to support cellular health and regulate the inflammatory response.
• Greek yoghurt adds protein and probiotics which are beneficial bacteria critical for gut health (where 70% of immunity resides).
Green Shield Smoothie – an earthier, refreshing flavour to support detoxification as we shift seasons
Ingredients (serves 2)
• 1 small pear
• ½ avocado
• 1 handful fresh parsley
• 1 handful fresh spinach
• Juice of ½ lemon
• 1 tbsp pumpkin seeds (or sunflower seeds)
• 200ml unsweetened almond or cashew milk (filtered water can also be used if no milk is available)
Benefits?
• Pear and Lemon are perfect to add a light sweetness plus vitamin C, whilst keeping this smoothie refreshing.
• Avocado provides fiber and vitamin E, a powerful antioxidant that supports cellular health.
• Spinach and parsley provide us with chlorophyll, vitamin C, folate and vitamin K – all fantastic ingredients to support detox pathways and strengthen immunity.
• Pumpkin seeds are one of the best plant sources of Zinc, a key mineral for wound healing and immune cell function.
Make sure to try our three seasonal and delicious options to say goodbye to summer whilst providing your body with the nutrients needed to gently prep for Autumn.
Blend, raise your glass and enjoy!
