Smoothies & Health Part 3: Coughs, Colds & Summer Sniffles

We’ve all been there, and we all know summer colds and allergies are the quickest way to put a damper on even the sunniest disposition! Summer colds are caused by the same virus as winter colds (although they are only 25% as common), but they tend to feel a lot worse due to the heat, and of course this isn’t the time of year you want to be snuggled up with a hot toddy or a bowl of chicken soup. So here’s a look at the tastiest, freshest summer foods to help you heal the sniffles, and two great nutrient packed smoothie recipes you can sip on to stay healthy all summer long.

Best Cold-Fighting Foods for Summer

Citrus fruits: Studies show that sufficient vitamin C intake can reduce your risk of colds by up to 23% – and citrus fruits are full of vitamin C! Oranges, lemons and grapefruits are all delicious, summery ways to make sure you get your daily dose. Bell peppers, tomatoes and papaya are just a few more great vitamin C sources.

Ginger: This zesty spice is a real marvel when it comes to taming colds and sniffles. Ginger root is a mild natural sedative and pain reliever, and also helps to lower fever. Ginger is loaded with chemicals called sesquiterpenes, which specifically target the most common cold viruses. Add fresh shredded ginger root or ginger powder to a pitcher of home-made ice tea, or to a big bowl of crispy summer salad.

Honey: Nature’s liquid gold! Pure raw honey is antiseptic, antibacterial, antimicrobial and packed with antioxidants. Just a spoonful a day works wonders for the immune system, and it’s so very soothing on sore scratchy throats. Mix honey into smoothies, yoghurts and iced teas for immune-enhancing summer refreshment. Handy Hint: Eating locally produced honey, made from the natural flora in the environment around you, is a great way to build up your resistance to seasonal summer allergies! Just a spoonful of local raw honey every day can banish the hayfever blues for good.

Brazil nuts: These crunchy, delicious nuts are absolutely packed with selenium (approx. 70mg selenium per nut)! This mineral is an excellent immune booster, which helps your body produce flu-fighting cytokines. Brazil nuts make a fantastic summertime snack, in trail mix, salads or simply on their own. You can also try our more-ish Brazil Nut Butter as a summer spread.

Green tea: So rich in flu-fighting antioxidants, and it tastes just as great chilled as it does hot. The perfect way to keep your fluid intake up – just watch out for the caffeine content and don’t overdo it!

Chill Out with Cold-Busting Smoothies

Green Citrus Smoothie


  • 2 cups spinach
  • 1 cup fresh orange juice
  • ½ orange, with peel, chopped
  • 3 baby carrots
  • 1 banana
  • ½ cup frozen pineapple
  • ½ small apple
  • ½ cup ice cubes



  • Crush the ice cubes in your food processor.
  • Add the rest of the ingredients and blend until smooth.
  • Spi and enjoy!


Green Tea Ginger Smoothie


  • 1tsp green tea powder/ Matcha tea powder
  • 1-2 cups almond milk
  • ½” piece of ginger, peeled and sliced
  • Juice of ½ a lemon
  • Handful of kale
  • 1 small banana
  • ½ avocado



  • Blend the tea powder with 1 cup of almond milk, ginger, lemon juice and kale, until the kale is liquefied.
  • Add the banana and blend until smooth.
  • Add the avocado and blend until smooth. Add the rest of the almond milk if the mixture is too thick.
  • Serve with an ice cube, sip and enjoy!
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