Smoothies are the go-to choice for a lot of health-conscious eaters. They’re delicious, quick to make and easy to take with you. What’s more, when made right — they can be filled with essential vitamins, minerals and antioxidants.
This Pineapple Ginger Smoothie is really good when you’re starting to feel a little off — especially during flu and cold season — or anytime your immune system can use a little extra help. We’ll talk more about that in a minute.
Let me start by saying I’m not a smoothie expert at all, but I went through a kick a couple of years ago when I was making different recipes with lots of protein powders. Then I learned many of those powders have added fillers and sugars and most nutritionists don’t recommend them.
So I’m a reformed smoothie drinker, focusing now on getting my nutrients from fruits and vegetables along with beneficial herbs and spices — and skipping the powders and supplements altogether.
Gather Your Pineapple Ginger Smoothie Ingredients
- Pineapple: Frozen pineapple chunks are best for a thicker consistency here. If you prefer, you can cut and slice fresh pineapple, of course.
- Banana: Use a fresh one. No need to use frozen, since the frozen pineapple will chill the smoothie.
- Turmeric: Fresh turmeric is preferred, if you can find it. I couldn’t find it near me and used ground turmeric instead. When compared with ginger — turmeric has a more earthy, bitter and slightly peppery taste. Look for fresh turmeric in the produce section of well-stocked grocery stores or at Asian markets.
- Note: One teaspoon ground turmeric is equivalent to one tablespoon fresh turmeric. [More details in the recipe below.]
- Ginger: Again, fresh ginger is the preferred option. If you don’t have it, you can use ground ginger — but it will impart a slightly different taste to your smoothie. I love fresh ginger and have started grating and freezing it in ice cube trays for use in all kinds of dishes. [Who knew you could do this?]
Note: 1/3 teaspoon ground ginger is equivalent to about one teaspoon fresh grated ginger.
- Milk: Any milk will work in this smoothie, including all the non-dairy ones like almond, cashew and oat. I used unsweetened almond milk.
- Plain Non-fat Greek Yogurt: My go-to brand is Fagé (zero percent milkfat), which has 5 grams of added sugar. Use your favorite brand, keeping an eye on the sugars.
- Pepper, optional: I added a dash of pepper since it helps your body to absorb the curcumin in the turmeric better.
Struggle to peel these knobby spices? Watch the tip in this video.
How to Peel Ginger + Turmeric
A Look at the Immune Boosting Properties
Ginger and turmeric are a strong nutrition power couple — both with some evidence that they provide anti-inflammatory and antioxidant benefits.
The other ingredients provide vitamins C, D, potassium, manganese and lots of additional nutrients, turning this into a healthy drink that just might help you fight off a cold or the flu.
- Pineapple: is particularly rich in vitamin C and manganese. Among other benefits, Vitamin C is essential for immune health and iron absorption. Manganese offers antioxidant properties, helping to protect cells from damage caused by free radicals.
[Vitamin C: National Institutes of Health]
[Manganese: National Institutes of Health]
- Bananas: are a good source of several vitamins and minerals, especially potassium, vitamin B6, and vitamin C.
- Ginger: Gingerol is the active compound in ginger that has been shown to help with digestion and nausea. There’s some evidence it can also boost your immune response and act as an anti-inflammatory. [Medical News Today]
- Turmeric: The active ingredient in turmeric is a natural compound called curcumin, which has both antioxidant and anti-inflammatory properties.
[National Library of Medicine] [JohnsHopkins Medicine]
On a personal note: I intentionally searched out smoothie ingredients high in potassium since I’m currently on an immunosuppressant drug that depletes my potassium, giving me bad muscle cramps. I’m trying to add potassium-rich foods to my daily diet instead of adding a supplement. This smoothie has really helped…so I guess you could call it a neutraceutical in my case!
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Chocolate Avocado Smoothie 3 Ways
Pineapple Ginger Smoothie to Boost Immunity
This golden tropical smoothie adds lots of healthy nutrition to your day and might help fight off a cold or the flu.
1 cup milk (Choose dairy or non-dairy options like almond, oat, or cashew); I used unsweetened almond milk.
1/2 cup plain non-fat Greek yogurt
2 cups frozen pineapple chunks
1 fresh banana
2-3 teaspoons fresh turmeric, grated OR 1/4 tsp. ground turmeric — to taste
1 tsp. fresh ginger, grated or 1/3 tsp. ground ginger
Dash of pepper
- Put all ingredients in a blender and blend until smooth and creamy. If you’re not using a high-speed blender, allow a little extra time. Enjoy!
- Source: This recipe was adapted from one on the Fagé website.
Let me know if you give this smoothie recipe a try. Do you have any favorites of your own to share? I’d love to hear!
I am not a licensed nutritionist, medical professional or cosmetics expert. The information provided on Honest + Simple is for general informational purposes only. The statements on this website have not been evaluated by the Food + Drug Administration and are not intended to treat, prevent or cure any disease. Before making decisions about your health or other concerns, please consult a qualified professional and do not rely on this website for medical advice.