This sunny smoothie is built around ingredients often included in anti-inflammatory eating patterns: colorful fruit, ginger, turmeric and omega-3-rich chia. A pinch of black pepper is traditionally added with turmeric. It’s a tasty way to eat more plants, not a treatment for any condition.
Ingredients
You’ll need: Blender
Method
Add the coconut water, lime juice, ginger, turmeric and chia to the blender.
Add the frozen pineapple and mango.
Blend on high until smooth and golden, 45 seconds. Add a pinch of black pepper if you like.
Tips
Turmeric stains: rinse the blender right away.
Fresh turmeric root (about ½ inch) works instead of ground.
Nutrition per serving, approximate
- Calories
- 245
- Protein
- 6g
- Carbs
- 50g
- Sugar
- 34g
- Fiber
- 11g
- Fat
- 5g
Estimated from standard USDA values for the ingredients listed; brands vary.
Variations
Creamy: Add ½ cup Greek yogurt or coconut yogurt.
Green: Blend in a cup of spinach.
Nutrition at a glance
One serving has about 245 calories, 6 g protein, 11 g fiber and 34 g sugar (mostly from fruit). Pair it with eggs, toast or a handful of nuts if it’s your whole breakfast. Values are estimates from USDA data for the exact amounts listed; swapping milks or yogurts changes them: try our smoothie calorie calculator to check your version.
Make it ahead
Pack the solid ingredients (fruit, greens, seeds, oats) into a freezer bag and freeze for up to 3 months. In the morning, tip the bag into the blender, add the liquid and yogurt, and blend. A blended smoothie keeps in a sealed jar in the fridge for up to 24 hours; shake before drinking. More on smoothie freezer packs.
Frequently asked questions
What makes a smoothie anti-inflammatory?
There’s no magic smoothie, but diets rich in fruit, vegetables, fiber, omega-3s and spices like ginger and turmeric are associated with lower inflammation. Talk to your doctor about any health condition.
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Gear for this recipe
Blend, twist on a lid and go. The 900-watt motor handles frozen fruit and spinach well, and personal cups mean almost no cleanup. The go-to personal blender.
- Type
- Personal
- Power
- 900 W
- Capacity
- 32 oz cup
- Warranty
- 1 year
A huge pitcher and stacked blades that crush ice and frozen fruit easily for under $100. It’s less smooth with leafy greens and seeds than a Vitamix, but unbeatable value for fruit smoothies.
- Type
- Full-size
- Power
- 1,000 W
- Capacity
- 72 oz
- Warranty
- 1 year
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