From the Dietitian: Boost your immune system with a tasty smoothie bowl

January has us thinking about wellness and strengthening our immune system. Smoothies and smoothie bowls can be a great way to incorporate more antioxidants through vegetables and fruits, boosting your intake for the day.

For a smoothie bowl, you can mix the smoothie and then choose your favorite topper for it. In the recipe below, there are three different smoothie topper examples included. Or you can get creative and make up your own mixture!

A favorite option of mine to include as a smoothie topper is pomegranate. Pomegranates are a great source of fiber and vitamin C. They also provide antioxidants, which have been linked to disease prevention and heart health. 

You can find whole pomegranates and “de-seed” them yourself, or you can purchase the arils (the edible, little seed parts) by themselves. If you have kids, it can be fun for them to see the inside of the pomegranate – it looks like a container of jewels!

A few tips on selecting and de-seeding if you choose to do it on your own:

• Choose a pomegranate that feels heavy for its size and is plump and round.
• Pomegranates typically can last on the counter for 3 to 4 weeks, or in the refrigerator for longer.

For the easiest seed removal:

• Rinse the pomegranate and then immerse it under water in a bowl.
• Be sure you can see what you’re doing, and lightly and carefully score the skin in a few places with a sharp knife.
• Then, peel the skin and break segments apart under water. This will prevent the bright-colored pomegranate juice from spraying out and staining clothing!
• You’ll find that the pomegranate arils sink and the skin will float, so the underwater process can help make it easier. You can then strain the seeds and pat them dry to use.

Whether you top your green smoothie bowl with pomegranate arils, the kiwi medley listed, the berry-melon medley listed, or the orange-mango medley listed, this smoothie recipe offers your immune system a boosting blast and your taste buds some refreshment.

Immune-Boosting Green Smoothie

Serves 4

All you need:

• 8 cups baby spinach, divided
• 2 cups frozen unsweetened pineapple chunks, divided
• 2 cups frozen unsweetened peach slices, divided
• 2 bananas, peeled, sliced and frozen
• 2 avocados, seeded, peeled and chopped, divided
• 1 cup unsweetened almond milk, divided
• 1 cup water, divided
• 2 tbsp fresh mint leaves, divided
• 2 tbsp agave nectar, divided
• 2 tsp wheatgrass juice powder, divided

Kiwi-Honeydew Topper

• 2 kiwi, peeled and cut into slices
• 1 cup sliced honeydew 
• 1 tsp chia seeds
• Matcha powder, for garnish
• Fresh mint leaves, for garnish

Berry-Melon Topper

1. ½ cup sliced fresh strawberries
2. ½ cup watermelon, cut into sticks
3. ¼ cup dried goji berries
4. ¾ tsp matcha powder

Orange-Mango Topper

• 1 cup chunks of fresh mango
• 1 tangelo, peeled and segmented
• 4 dried apricots, halved
• 2 tsp whole flaxseeds
• Honey, for garnish
• Matcha powder, for garnish

All you do:

1. Place 4 cups spinach, 1 cup pineapple, 1 cup peaches, 1 banana, 1 avocado, ½ cup almond milk, ½ cup water, 1 tablespoon mint, 1 tablespoon agave nectar, and 1 teaspoon wheatgrass powder in a blender.
2. Cover and blend until smooth.
3. Pour mixture evenly into two bowls. Repeat to make two more bowls. Add desired topper and garnishes.

Recipe source: https://www.hy-vee.com/recipes-ideas/recipes/immune-boosting-green-smoothie-bowls

The information is not intended as medical advice. Please consult a medical professional for individual advice.

Have a question for your Hy-Vee Dietitian? Contact Paige at pgreen@hy-vee.com or call her at 515.695.3799. Your question will be answered and may be featured with your permission.

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