Cherry. Mango. Spinach. Cauliflower make for a delicious smoothie recipe without dairy. Looking for recipes to support your immune health? This smoothie recipe without dairy is chock full o’ amazing anti-oxidants, anti-aging benefits, immune benefits, free radical fighting deliciousness.Jump to Recipe
To highlight the benefits of these nutrient powerhouses, let’s start with…
Cherries are great for Vitamin C, which is important for promoting immune health. And, you’ll also get some potassium, which is needed for muscle and nerve function and to help regulate blood pressure, to name a few. They’re also a good source of fiber, which is important for our gut health and microbiome.
So, when you’re thinking about this smoothie and cherries…think about all the ways they can help your health. They have an antioxidant that helps to fight cell damage, inflammation, heart disease, diabetes and oxidative stresses which are linked to many chronic health conditions.
Mango. One cup of mango has close to 70% of the reference daily intake of vitamin C, which is not only great from an antioxidant point of view, but vitamin C also helps to increase iron absorption and is a critical fighter for the immune system.
Now, let’s talk Vitamin A. It’s the vitamin that’s commonly thought of for eye health, but it does so much more. Because Vitamin A is an infection fighter, it’s important for our immune health. Mango is also a good for getting in Vitamin B6, copper and folate, which are needed for making red blood cells.
Thinking of spinach, maybe you think iron, maybe you think of that cartoon character from the 1960’s. Either way, it has far reaching benefits from eye health to blood pressure.
Spinach is beneficial for Vitamin A, Vitamin C, folate, and Vitamin K1, in addition to iron. If you’re someone who has been suffering from kidney stones or are on blood thinning medications, this veggie is one to caution. Kidney stones may be caused by acid and mineral salt buildup, which consist of calcium oxalate. And if you’re taking a blood thinner, it’s important to monitor those Vitamin K levels and keep it consistent.
The other point that’s important to make with spinach and iron is that it’s non-heme iron, meaning plant-based iron. That’s not so easily absorbed by the body. And, add in the oxalate factor which can bind iron, and it’s harder to absorb. So, what are you to do?
Boosting your Vitamin C intake is easiest with oranges, strawberries, cherries and/or papaya for a tasty smoothie to get the most of the iron. Because of this, I like to pair spinach with cherries in mine. Limiting the calcium in smoothies, too, is helpful with spinach. This is why I prefer to use juice/water combos in mine.
One cup of this crunchy veggie has 77% of the daily value of Vitamin C, making it a great pair for getting the most benefit from the iron in spinach in this recipe.
Cauliflower is another antioxidant powerhouse with benefits of fighting free radicals, inflammation and promoting immune health.
Let’s round it out with other nutrient boosters, too.
Enter the balance of fruits, veggies and nutrient powerhouses like pumpkin seeds, flax seed meal and more! I’m all for making smoothies as nutrient dense as possible and I’m an even bigger fan of making smoothie recipes without dairy to help with fighting inflammatory conditions that are triggered by dairy. Learn more about how I do that with the ROOT Method.
I love getting in a variety of color in my smoothies, too. This one hits a great variety of antioxidants with red, yellow, green and white to fight those free radicals floating around our bodies.
The Anti-Oxidant Power Smoothie (Recipe without Dairy)
- 1/4 cup pitted cherries fresh or frozen
- 1/4 cup cubed mango fresh or frozen
- 1/4 cup chopped spinach fresh or frozen
- 1/4 cup riced cauliflower fresh or frozen
- 6 ounces liquid orange juice, apple juice, nut milk, water
- 1/4 cup cashews roasted, unsalted
- 1/2 tsp cinnamon ground
- 1 tsp pumpkin seeds (check for added oil on seeds)
- 1 tsp flax seed meal ground
- 1 tsp hemp seeds (untested ingredient)
- Place 1/4 cup cashews in blender with 6 oz liquid of choice (I choose 3oz orange juice + 3 oz water). Let sit in blender for a minute to soften cashews.
- Add fruits, veggies to blender. Be sure to rinse/produce wash produce
- Blend ingredients together. Add more liquid slowly if you'd prefer a thinner smoothie.
- Once fruits/veggies are blended to desired consistency, add in 1 tsp each cinnamon, flax seed meal, pumpkin seeds, hemp seeds.
- Pour into your favorite cup, glass, bowl and enjoy!
- If adding into a bowl, garnish with shredded coconut, chocolate chips, hempseeds for a pretty bowl 🙂