Our immune system loves fruit and vegetables—because they contain lots of valuable nutrients that can help strengthen the immune system. A quick and easy way to supply our bodies with vitamins, minerals, and trace elements: healthy smoothies. We have put together a few delicious smoothie recipes.
Whether it's leafy greens, berries, avocados, spices, or citrus fruits – almost anything goes when it comes to fruits and vegetables in smoothie recipes. No wonder these blended drinks are particularly rich in valuable nutrients and vitamins that can help strengthen our immune system. Smoothies are considered healthy – but depending on the recipe, they can also contain a lot of fructose. So, despite all the love for fruits and vegetables, it's best to enjoy them in moderation.
Soothing ginger tea with vitamin C from citrus fruits
This recipe can not only help boost the immune system but also chases away the winter chill from the inside out. The compounds from the yellow root and the vitamin C from the citrus fruits may help strengthen the immune system – a true classic for a cold. And ginger also has a lot to offer in terms of flavour: its warming spiciness harmonizes perfectly with the fresh acidity of lemons or oranges and the pleasant sweetness of honey.
Ingredients:
- 300 mL hot water
- 3 lemon or orange slices with washed peel, in untreated organic quality
- 3 slices of ginger
- 1 tsp organic honey
- possibly 1 tsp cinnamon powder
And this is how ginger tea is prepared:
Place all ingredients in a large mug. The lemon and orange slices and ginger will settle at the bottom; let it steep briefly. Then you can enjoy this soothing tea when you have a cold or simply to warm up.
Vegan chocolate cake
A cake without any baking? Sounds incredibly easy – and this winter recipe is. This vegan and gluten-free chocolate cake simply needs to chill in the refrigerator instead of the oven. With its wonderfully creamy texture, this no-bake chocolate cake is just as satisfying as the baked version. And it's the perfect dessert after a hearty chicken soup – even when you have a cold.
Ingredients for the base:
- 100g dates
- 50 g ground pecan kernels
- 50 g ground almonds
- 50 g ground hazelnuts
- 50 g coconut fat or coconut oil
- 5 tablespoons cocoa
And this is how the base of the sweet winter recipe goes:
Chop the dates into small pieces. Whole nuts can also be freshly ground in a blender. Place everything in a bowl and mix with a fork. Line the bottom of a springform pan with parchment paper and spread the mixture evenly. Chill in the refrigerator for one hour.
Ingredients for the filling:
- 5 avocados
- 120 ml coconut oil
- 4 tablespoons almond or soy yogurt
- 4 tbsp agave syrup
- 1 pinch of salt
- 1 tsp ground vanilla or vanilla extract
- 100 g cocoa
And this is how the filling is made:
Place all ingredients in a tall measuring cup and blend with an immersion blender until smooth and homogeneous. Spread the mixture over the date and nut base. Refrigerate the entire cake for at least four hours. Our tip: A spicy cup of ginger tea goes perfectly with this sweet winter recipe, especially when you have a cold.
Vietnamese vegan pho
Chicken soup is undoubtedly one of the most classic winter recipes – and is also considered a soothing home remedy for a cold. So how about a little variety in your soup bowl? The traditional Vietnamese breakfast soup Pho is cooked with a vegetable broth base. This is then complemented with rice noodles, fresh Asian basil, lime, bean sprouts, and chili. The vegetables provide valuable vitamins, and the spicy chili peppers stimulate circulation – the perfect alternative to chicken soup when you have a cold.
The ingredients for this hearty winter recipe:
- 2 red onions
- 2 cloves of garlic
- 1 ½ litres of vegetable broth
- 1 piece of ginger
- 3-star anise
- 1 cinnamon stick
- 15 g dried shiitake mushrooms
- 150g tofu
- 4 tbsp soy sauce or tamari
- 200g rice noodles
- 2 handfuls of bean sprouts
- 2 spring onions
- ½ green chili
- 2 limes
- fresh herbs such as coriander or Thai basil
And this is how it's done:
Halve and peel the onions. Slice the ginger and roast it with the star anise and cinnamon in a large pot over high heat for about 5 minutes, stirring constantly. Pour in the vegetable broth.
Chop the garlic and add it to the broth along with the shiitake mushrooms. Season, bring to a boil, and simmer over low heat for 20 minutes.
Cut the tofu into pieces and add it 10 minutes before the end of simmering.
Cover rice noodles with boiling water and let them soak for about 10 minutes. Drain and set aside.
Chop the spring onions and set aside. Divide the rice noodles between bowls, pour over the broth, and serve with freshly chopped coriander, Thai basil, spring onions, chili rings, and lime wedges. Enjoy!
Plum or cherry crumble
Fancy a treat in winter? With this recipe, plums or cherries baked in the oven become a super-quick – and above all, delicious – dessert with just a few tricks. Our tip: This wintery recipe tastes perfect with a scoop of vanilla ice cream.
The ingredients for this sweet winter recipe:
- 750 g plums or cherries
- 1 tbsp lemon juice
- 1 1/2 tsp cinnamon
- 1 tbsp Marsala – or alternatively almond flavour
- 100 g of tender rolled oats
- 75 g raw cane sugar
- 75 g flour
- 90 g warm butter
And this is how it's done:
Wash, pit, and halve the plums or cherries. Mix the fruit with the sugar, 1 teaspoon of cinnamon, the lemon juice, and Marsala wine or, alternatively, the almond extract. Then spread the mixture in a buttered baking dish. Preheat the oven to 180°C (350°F).
In a separate bowl, combine the rolled oats, brown sugar, cinnamon, and flour. Now knead in the softened butter until everything is mixed together.
Crumble this mixture over the fruit. Bake the crumble for 40 minutes until golden brown.
Sunshine Detox Smoothie
If your immune system needs a little boost to get used to winter, this smoothie recipe with cayenne pepper can help. It's also a delicious alternative for those who are tired of ginger tea and other spices when they have a cold. The capsaicin in the chilli or cayenne pepper gives it its fiery kick. The spiciness helps stimulate blood circulation and can also be soothing for a stuffy nose.
The ingredients:
- 300 mL orange juice
- 2 tablespoons lemon juice
- 1 tbsp maple syrup
- ½ tsp turmeric powder
- ½ tsp cayenne pepper
- 1 piece of ginger, approximately 5–6 cm
And this is how it's done:
Blend the ingredients until smooth. This ingenious mixture packs a powerful punch.
Sunny Immune Boost Smoothie
This smoothie recipe, with its vibrant colour alone, is sure to lift your spirits – and it can also help boost and strengthen your immune system: Orange, lemon, and mango provide us with valuable vitamin C. A pinch of turmeric adds a slightly fiery note. The perfect smoothie recipe for a healthy start to the day.
Ingredients:
- 1 banana
- 1 Orange
- 1/2 lemon
- 100g mango
- 1 pinch of turmeric
- 100 ml water
And this is how it's done:
Peel the banana and mango and cut them into small pieces. Squeeze the orange and lemon. Blend all the ingredients in a blender – done!
Creamy berry smoothie
Milkshake or smoothie? That is the question. Half an avocado gives the recipe a particularly velvety creaminess, just like a milkshake. It also provides valuable unsaturated omega-3 fatty acids and vitamin E. Another special feature: the coconut water not only provides a pleasant freshness but also contains many minerals. Raspberries are rich in antioxidants, vitamin C, and B vitamins – and together with the banana, they create the berry-sweet flavour. A true culinary delight and a real treat for anyone wanting to boost their immune system.
Ingredients:
- 1/2 large ripe avocado
- 100g frozen raspberries
- 1/2 ripe banana
- 200 ml cold coconut water
And this is how it's done:
Remove the avocado pit. Peel the avocado and banana. Blend all ingredients in a blender.
Red Fusion Smoothie
Beetroot in a smoothie? In this recipe, the root vegetable not only transforms the blended drink into a real eye-catcher, but it's also rich in phytochemicals, iron, and folic acid, which, like many vitamins, can help strengthen our immune system. The other ingredients in this smoothie recipe also boast impressive nutritional profiles. Strawberries and bananas, in particular, provide a pleasant sweetness that balances the slightly tart and earthy flavour of the beetroot.
Ingredients:
- 1 handful of strawberries
- 1 cooked beetroot
- 1 banana
- 1 thumb-sized piece of ginger
- 1 handful of ice cubes
- 200 ml almond milk
And this is how it's done:
Wash the strawberries. Peel the banana and ginger, and cut them into pieces along with the beetroot. Puree all the ingredients in a blender.