Food is Medicine: 3 Easy and Delicious Smoothie Recipes to Boost Your…

Lactose Free Living

Food is Medicine: 3 Easy and Delicious Smoothie Recipes to Boost Your Immunity

Food is medicine. What we put in our bodies nourishes us. It lifts our spirits, makes us smile, nurtures our soul. It can make us feel energetic, lively and hopeful. Other times, it can make us feel bloated, uncomfortable and disappointed. There are many powerful ingredients we can keep in our kitchens regularly that help to boost us up and help our bodies stay healthy and happy. Elderberry syrup and kefir are a dynamic duo for health - we'll tell you why and how to use them in three easy and delicious smoothie recipes.

Food is Medicine: 3 Easy and Delicious Smoothie Recipes to Boost Your Immunity

One ingredient that’s a staple in our kitchen is elderberry syrup. It has a beautiful and intense color, aroma and flavor, while being versatile and tasty. If you’ve never had it, it tastes like a mixture of blueberries and blackberries, a little bit sweet and a little bit tart.

Why should you add it to your grocery list, you might ask? Well elderberries have long been known as a cough and cold curer and promoter of immunity. They have been used for centuries to combat a range of ailments, and there are a multitude of studies that show it’s not just folklore.

Research has shown that elderberries have anti viral properties and reduce cold and flu symptoms and the duration of symptoms through a multitude of mechanisms. Compounds from elderberries can directly inhibit the flu virus's entry and replication in human cells, and can help strengthen a person's immune response to the virus. *

In a study conducted in 2019, use of elderberry stimulated the cells to release certain cytokines, which are chemical messengers that the immune system uses for communication between different cell types to coordinate a more efficient response against the invading pathogens. The research team also found that the elderberry's antiviral activity can be attributed to its anthocyanidin compounds -- phytonutrients responsible for giving the fruit its vivid purple coloring.*

Convinced you should use it, but want to know how to incorporate it into your daily routine? We’ve got you covered. with three simple smoothie recipe that all use elderberry syrup, are totally delicious, lactose-free and easy to make. For each smoothie, we paired elderberry syrup with our plain lactose-free kefir - we like whole milk, but low-fat works great too. Kefir is filled with billions of probiotics per serving. These beneficial microbes replace pathogens that exist inside your gut and help to fend off any new bad actors from taking hold. Eating probiotic food keeps the positive bacteria population healthy and strong, therefore supporting good digestive health and a strong immune system.

Green with Elderberry Smoothie
Green with Elderberry Smoothie


Green with Elderberry Smoothie

Ingredients

1 cup Green Valley Creamery Lactose-Free Plain Kefir

1/4 cup elderberry syrup

2 cups frozen cherry berry blend or fresh/frozen mixed berries of choice

2 large handfuls spinach

1-2 T Tbsp agave nectar

1 Tbsp Cacao nibs (optional)

Instructions

Place all ingredients in blender in order listed. Blend on low for about 30 seconds, then on high until smooth.

Tropical Elderberry Treat
Tropical Elderberry Treat Smoothie

Tropical Elderberry Treat

Tastes like a tropical treat, works wonders for your immunity

Ingredients

1 cup Green Valley Creamery Lactose-Free Plain Kefir

4 tsp elderberry syrup

1 frozen banana

1 c fresh mango chunks

1 orange peeled

1 carrot peeled

1 Tbsp chia seeds

1/4 tsp turmeric (optional – can overpower your smoothie easily)

Place all ingredients in blender in order listed. Blend on low for about 30 seconds, then on high until smooth.

Pining for Berries Smoothie
Pining for Berries Smoothie


Pining for Berries Smoothie

1 cup Green Valley Creamery Lactose-Free Plain Kefir (Our Blue Pomegranate Acai Kefir would also be wonderful in this one!)

1/2 Tbsp Elderberry Syrup

1/2 cup pineapple frozen or fresh

1/2 fresh or frozen banana

1/2 cup frozen or fresh blackberries

half cup frozen strawberries

1 Tbsp agave syrup or bee pollen

Place all ingredients in blender in order listed. Blend on low for about 30 seconds, then on high until smooth.


Each recipe makes two servings and is easily customizable. You can add agave syrup, honey or bee pollen to adapt the sweetness level depending on your preference. Add more or less elderberry syrup for more potency and immune protection. For more protein, up the kefir or add Green Valley Creamery Lactose-Free Yogurt. Have fun, and cheers to new routines, new recipes, stronger immunity and food that's good for your body and your soul.


For more information on elderberry syrup, probiotics and immunity, check out these sources:

https://www.sciencedaily.com/r...

https://www.naturalmedicinejou...

https://www.todaysdietitian.co...

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