5 Winter-Friendly Smoothies

While smoothies can be healthy, convenient breakfast and snack options, they’re not exactly the first idea that comes to mind in the winter. With produce less abundant than other warmer seasons, a lot of people might pack away their blender or food processor whenever snow hits the ground. 

If that sounds like you, and you tend to ditch smoothies during the winter months, there might be some seasonal flavors you’re missing out on. Cranberry, ginger, nutmeg, cinnamon, and blood orange are all tasty ingredients best enjoyed in your drinks right now. Discover a few health and wellness experts’ favorite smoothie recipes for the long, cold winter. 

Immunity Blaster Smoothie

“During the winter, it is a good idea to stay grounded by enjoying root veggies and spices like ginger, turmeric, and maca, which all deliver immune-strengthening phytonutrients. Maca may boost your energy levels as well, so it is best to enjoy this smoothie in the morning or as an afternoon pick-me-up. You can try adding ice if you prefer your smoothies cold or drink it closer to room temperature in the chilly winter months. Serve in a tall glass with an extra pinch of cinnamon on top.”

Recipe via Megan Swan, a mindset + wellness coach who specializes in plant-based living

INGREDIENTS:

• 2 cups unsweetened almond or coconut milk
• 1 medium banana
• 1 handful (about 1 cup) baby spinach
• 1/2 cup raw zucchini, diced 
• 1 or 2 pitted dates depending on how sweet you like your smoothie
• 1 teaspoon ground ginger
• 1 teaspoon ground turmeric
• 1 teaspoon ground cinnamon
• 1 tablespoon pure maca powder 

Makes 1 serving.

NUTRITION FACTS (PER SERVING): 

350 calories, 9 g protein, 7 g total fat, 0 g saturated fat, 0 mg cholesterol, 62 g total carbs, 12 g fiber, 35 g total sugars, 0 g added sugars, 400 mg sodium

Gingerbread House Smoothie

“Thick and creamy with a hint of subtle spices and vanilla, this smoothie is a fantastic way to enjoy all of the gingerbread flavors without all of the unhealthy ingredients. It makes a light and refreshing breakfast. Between the banana, flaxseed, and ginger in this recipe, this smoothie is loaded with ingredients to support your digestive system and strengthen immunity. Ginger is an anti-inflammatory and can help the body fight bacterial infections. Flax seeds are high in fiber and aid digestion—most of us don’t eat nearly enough fiber—and are one of the richest plant sources of omega-3 fatty acids. Bananas are the real MVP: they add natural sweetness and are packed with fiber to aid digestion.”

Recipe via Kaitlin Peach, a holistic health coach and founder of Living Peachfully

INGREDIENTS: 

• 1 1/2 cups unsweetened coconut or almond milk
• 1 large banana (fresh or frozen)
• 1 teaspoon honey
• 1 teaspoon vanilla bean paste
• 1 tablespoon flax seeds
• 1/4 teaspoon ground nutmeg
• 1/2 teaspoon ground ginger
• 1/2 teaspoon ground cinnamon
• 1/8 teaspoon ground cloves
• 1 cup ice

Makes 1 serving.

NUTRITION FACTS (PER SERVING): 

240 calories, 3 g protein, 12 g total fat, 7 g saturated fat, 0 mg cholesterol, 34 g total carbs, 6 g fiber, 19 g total sugars, 6 g added sugars, 65 mg sodium

Spiced Cranberry Smoothie

“Cranberries are crammed full of nutrients. Not only are they a good source of fiber, but they are also rich in antioxidants and vitamin C. Adding a cup of spinach to your smoothie is a great way to get your daily dose of greens and micronutrients like iron, magnesium, potassium, folate, and vitamin A.” (Peach) 

INGREDIENTS: 

• 1/2 cup 100 percent cranberry juice
• 1/2 cup 100 percent coconut water, unsweetened
• Half of a large banana (fresh or frozen)
• 1 tablespoon fresh cranberries
• 1/2 cup strawberries (fresh or frozen)
• 1/2 cup baby spinach
• 1/2 tablespoon flax seeds
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon ground ginger
• Half cup ice

Makes 1 serving.

NUTRITION FACTS (PER SERVING): 

200 calories, 3 g protein, 3 g total fat, 0 g saturated fat, 0 mg cholesterol, 45 g total carbs, 6 g fiber, 32 g total sugars, 0 g added sugars, 45 mg sodium

Winter Citrus & Beet Smoothie

“Fresh fruit is harder to come by in the winter. I see this as a great time to embrace some of the produce that’s actually in season, like beets which we tend to overlook, and provide the same flavors and textures as more typical summer ingredients. Steaming beets brings out their inherent sweetness, adding a flavor to your smoothies that is not unlike mixed berries. Combined with ginger and wintery citrus flavors, like fresh blood orange and orange or pomegranate juice, you have yourself a bright, zippy winter smoothie with tons of immune and cardiovascular benefits.”

Recipe via John Fawkes, certified personal trainer, nutritional counselor, Managing Editor of The Unwinder 

INGREDIENTS: 

• 1–2 steamed red beets, cut into small chunks
• 1 blood orange or 2 clementines, peeled and segmented
• 1 cup of frozen raspberries
• Juice from half a lemon
• 1/2 cup of 100 percent orange juice or pomegranate juice
• Ginger, grated, to taste
• Honey, to taste

NUTRITION FACTS (PER SERVING): 

240 calories, 5 g protein, 2 g total fat, 0 g saturated fat, 0 mg cholesterol, 58 g total carbs, 13 g fiber, 36 g total sugars, 1 g added sugars, 290 mg sodium

Healthy Winter “Horchata” Smoothie Bowl

“This is one of my favorite smoothie bowl recipes, since it turns out quite thick and creamy. A sprinkle of cinnamon helps uplift your smoothie recipes by brightening its ingredients; different cultures have long used it medicinally for its believed anti-inflammatory properties and more. It’s also known for potentially having blood sugar-regulating effects (although study results are unclear).” (Fawkes) 

INGREDIENTS: 

• 3/4 cup frozen cauliflower
• 1/2 frozen banana, in slices
• 1 heaped scoop of 100 percent pure protein powder (like whey, soy, or pea)
• 2–3 Medjool dates, pits removed
• 1–2 teaspoons ground cinnamon 
• 2 cups unsweetened almond or coconut milk
• Toppings: Unsweetened coconut flakes and pepitas

Makes 1 serving.

NUTRITION FACTS (PER SERVING): 

410 calories, 29 g protein, 13 g total fat, 3 g saturated fat, 5 mg cholesterol, 49 g total carbs, 8 g fiber, 28 g total sugars, 0 g added sugars, 440 mg sodium

Powered by ESHA Nutrient Data, © 2021 ESHA Research, Inc. 

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