Is it possible that something so delicious could be so good for your too? Yes!

Now that the days are getting warmer and we’re starting to shed the layers, it’s easy to fall susceptible to some of the seasonal viruses that like to float around at these times when the temperatures change.

Spring and fall are key times when you want to show your immune system some extra love. While viruses can sound intimidating, we’re not helpless victims when it comes to protecting our health!  One great way to do it is with this Orange “Creamsicle” Smoothie that hits so many immune system targets.

The oranges contain high levels of dietary Vitamin C which boosts white blood cells and can shorten the duration of colds, as well as decrease the number of colds in physically active people.

Plus, the orange pulp is a solid source of dietary fibre which plays a key part in immune health by helping balance the microbes in the gut (which also happens to be the control center for the immune system) making them more capable of doing their protective job.

The probiotics and prebiotics in the yogurt further help improve the beneficial bacteria in your gut. In 2017, a series of studies ( and trials ( concluded that those who took probiotics and prebiotics showed significant advantages when it came to influenza protection – even showing complete inhibition of the influenza virus – suggesting that taking probiotics and prebiotics may be good for your immunity. 

Keeping your immune system primed and healthy is easy with this quick, nutritious, energy-boosting smoothie that’s rich in Vitamin C, prebiotics, probiotics, and fiber, not to mention that it’s loaded with winning flavour!  

Orange “Creamsicle” Smoothie

  • 3 medium fresh oranges, peeled and segmented (tip: naval oranges are especially sweet and delicious)

  • 1 ripe medium frozen banana (tip: peel the banana before freezing)

  • 1/2 cup plain greek yogurt

  • 3/4 cup milk or milk alternative (almond, hemp, coconut, cashew, rice or soy milk)

  • 1 1/2 tsp pure vanilla extract

  • 2-3 ice cubes

  • 1 tsp honey (to sweeten, optional)

Place all ingredients in a high-speed blender*.  Blend until smooth.  Add more yogurt for thicker consistency, or milk/milk alternative for a lighter texture, according to preference.

* A high-speed blender, such as a Vitamix, will give an extra creamy texture, but a regular blender will also work.
Note: If you are using a regular blender, blend the first five ingredients until they are completely broken down and smooth, then add the ice and blend again for a slushy texture if desired.

Dr. Sarah Sjovold is a Naturopathic Doctor practising at Livstil Wellness Clinic. She regularly sees patients in the Langley and Surrey area looking for help with digestion, detoxing. and immune support.

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