Tuesday, September 15, 2015

Anti-Inflamatory Green "Savvy" Smoothie

Wow, there is so much buzz out there about inflammation and the benefits of eating an anti-inflammatory diet. The most confusing part is that even doctors are a little conflicted about what is truly anti-inflammatory. So what do you believe? We did a lot of research to bring you the best information out there so that you can make the best informed decision about what you eat to nourish your body.

What do the facts and research show?

All doctors and studies show, as this article from Mayo Clinic, and this one from Harvard, that chronic inflammation has been found to be a contributing factor in many illnesses, such as gum disease, heart disease, and possibly even cancer.

Can the food I eat truly cut down inflammation?

Contrary to popular opinion, anti-inflammatory foods won't cure world peace, or enable you to fly like superman. However, studies have shown that what we eat can truly make a difference in our overall health, and possibly even prevent serious illnesses. Now that makes me feel like I just donned a red cape and can fly!

Why is drinking an anti-inflammatory smoothie good for me?

There are a lot of anti-inflammatory foods out there, and it can be overwhelming to always try to include them in every meal. So we recommend starting each day with an anti-inflammatory smoothie. The smoothie acts as a vehicle to get those anti-inflammatory foods in your body to get it in optimal shape in no time! No stress or worry or calcualtions the rest of the day.

Here are the main anti-inflammatory ingredients in our smoothie:

Each ingredient in our smoothie has a purpose and has been shown to reduce inflammation. 


Pineapple naturally has Bromelain in it. Bromelain is derived from the stem and juice of the pineapple.  The University of Maryland Medical Center states, "Bromelain (is a mixture of enzymes found in pineapples (Ananas comosus) that digest protein) can be used to treat a number of conditions. But it is particularly effective in reducing inflammation from infection and injuries." 


Turmeric spice is from Asia and is a great ingredient for reducing chronic inflammation in your body. The yellow pigment in turmeric is called curcumin. This compound has been shown in research to block chemicals in your body that produce inflammation. Woohoo, sign me up for this one! This spice packs a powerful punch, so if you are a newbie to using this, be sure to try just a little at first.


Ginger is another spice that reduces inflammation. Several Studies show how beneficial this spice can be in regards to reducing inflammation and expediting muscle recovery. Peel the skin off and put small pieces of the root into your smoothies. 


Greens, such as kale, spinach, or chard can help reduce inflammation as they are high in the mineral magnesium, and vitamin E, which is a common threat to people with chronic inflammation. If you are just ridiculously tired of chewing kale salads, a smoothie is a great way to eat kale the lazy way. Let your blender do all the work. Seriously, though, greens are a great anti-inflammatory food.


Cucumbers scavenge free radicals, help improve antioxidant status, inhibit the activity of pro-inflammatory enzymes like cyclo-oxygenase 2 (COX-2). Along with many other benefits.


The eugenol component of basil's volatile oils has been the subject of extensive study, because this herb can block the activity of an enzyme in the body called cyclooxygenase (COX)Basil actively inhibits the same enzyme that anti-inflammatory drugs do, including Ibuprofen and Tylenol. 


 Fruits such as the Apple and Orange provide antioxidant and anti-inflammatory flavonoids and carotenoids.

So how do I make this smoothie? It's so simple! You can make 4 smoothies in less than 7 minutes!

"Savvy" Anti-Inflammatory Green Smoothie

Yields aprox. 4, 16 oz servings       Prep: 7 min.     Ready In: 7 minutes  
  • 12 oz. of coconut water (regular water is fine)
  • 1 cucumber, in large slices
  • 2 cups of kale, rinsed
  • 2 cups of spinach, rinsed
  • 2 tablespoons of basil, rinsed
  • 1 apple*, or pear* cored and chopped 
  • 1 cup of pineapple, chopped, be sure to use the core (fresh preferred, frozen ok)*
  • 1/4 piece of avocado
  • 1 orange, peeled
  • 1 lemon, peeled
  • 1 teaspoon of fresh ginger, chopped (optional)
  • 1 teaspoon of turmeric (if new to using turmeric, start out with 1/4 teaspoon)


  1. Put coconut water, cucumber, kale, and spinach in the blender and blend on low speed, for 30-45 seconds
  2. Add the fruit and blend on low speed for 30-45 seconds.
  3. Add lemon and the 1/4 slice of avocado. Blend on high speed for around 2 minutes or until the texture is smooth and creamy. 
  4. Enjoy! As you probably won't consume the entire blender, separate the smoothies into 4, 16 oz containers. You can easily store the other 3 smoothies in glass containers for another day. I usually use mason jars. Unlike juicing, smoothies are good for up to 3 days. 
NOTE: While fresh of course always tastes...fresher, it is ok to freeze your smoothies. This does not destroy the wonderful benefits of the smoothie. The most important thing is for you to drink that smoothie every day. We will often make quite a few ahead of time, keep out 2 smoothies and freeze the rest. 

*2nd Note: All ingredients that are followed with a "*" are in the EWG's dirty dozen. If it is within your budget to do so, please use organic here. You get more nutrients and less worry about pesticides. However if it is not in your budget, you are still getting plenty of nutrients and healthy benefits. Consider soaking your veggies in a water/vinegar solution (10% vinegar, 90% water) to carefully remove pesticides.

That's it! Have a "savvy" week! We can't wait to chat with you next week!

The Plate Savvy Sisters


  1. This comment has been removed by a blog administrator.

  2. This is my all new favorite smoothie - thank you!

    Galloway Chiropractic

    1. Thank you Kathy! We are so glad you like it as much as we do!


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