This smoothie tastes similar to an orange creamsicle, but is completely dairy free! Plus, it has many health benefits.
ANTI-INFLAMMATORY
Oranges, turmeric, and ginger all have a multitude of anti-inflammatory compounds.
Oranges in particular have many flavanones, anthocyanins, and polyphenols. They also contain vitamin C, which is a powerful anti-oxidant as well. Due to these phytonutrients, compounds with anti-oxidant activities, oranges have been shown to:
Boost the immune system
Protect against cardiovascular disease
Help fight cancers of the mouth, skin, lung, breast, stomach, and colon
Potentially prevent kidney stones
Potentially help lower cholesterol (1)
Turmeric has an especially powerful polyphenol called curcumin, which has been shown to better regulate:
Inflammation
Cell-signaling
Blood sugars
Blood fats
DHA (an omega-3 fatty acid) levels in the brain (2)
Curcumin may also have benefits in reducing risk of some cancers, cardiovascular disease, inflammatory bowel diseases (Chron's disease and Ulcerative Colitis), improving cognitive function, and decreasing inflammation associated with Rheumatoid and other types of arthritis (2).
Ginger has been shown to reduce inflammation, aid in arthritis, and boost the immune system by inducing sweat. Gingerols, the active phytonutrients in ginger, also help fight against ovarian and colorectal cancer, by reducing cancer cells, or inducing cancer cell death.
This root is also excellent for gastrointestinal relief because it increases digestive enzyme production and decreases nausea. Ginger also has anti-vomiting properties, which have shown to be helpful for pregnancy and motion sickness. One study even showed ginger to be more effective than Dramamine in reducing all symptoms of motion sickness (3)!
PROTEIN
This smoothie contains ample protein coming from both the powder and the hemp seeds. Protein is vital for making up our hair, skin, nails, and muscle cells. We could not have good muscle recovery, or build muscle without protein.
We also need protein for digestion, as amino acids, the building blocks for protein, are also the building blocks of all of the enzymes in the body.
Antibodies, which help us fight off infection, are also made of protein, so protein is important for the immune system!
BLOOD SUGAR REGULATION
Protein and healthy fats (coming from hemp seeds) help buffer the spike in blood sugar one might see from eating fruit alone, especially if it's been pulverized in a blender (this makes the sugars even easier to access by our bodies). I always make sure my smoothies have a source of protein and healthy fats, or I am drinking it along side them. Protein and healthy fats take the longest to digest, so they help slow down the absorption of carbohydrates.
The carbohydrate-containing foods in this smoothie are also good sources of fiber, which helps keep blood sugar levels stable and aids in healthy digestion.
RECIPE
Ingredients
1 Navel orange, peeled
1/2 Banana, peeled and frozen (optional)
1 cup Unsweetened vanilla almond milk
1 Scoop vanilla protein powder
1-2 Tbs Hemp Seeds
1/2 tsp Turmeric powder
1/2 tsp Grated ginger
Pinch of pepper
3 Ice cubes
Instructions
Add all ingredients to a high speed blender, starting with the milk, followed by the fruit, protein powder, seeds, spices, and then ice.
Blend until smooth, about 1 minute.
Enjoy!
Sources
1. Oranges. The World's Healthiest Foods. http://whfoods.org/genpage.php?tname=foodspice&dbid=37.
2. Turmeric. The World's Healthiest Foods. http://whfoods.org/genpage.php?tname=foodspice&dbid=78.
3. Ginger. The World's Healthiest Foods. http://whfoods.org/genpage.php?tname=foodspice&dbid=72.
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