Blended Immunity Drink

Who doesn't need a little pick-me-up for the immune system in the most unforgiving stretch of cold and flu season? This orange ginger blended beverage is the Immunity Drink you need. Packed with delicious and refreshing ingredients that are both heart healthy and have known immune supporting properties, it's a great way to start your day!

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Our blended immunity drink is absolutely gorgeous, and a lovely immune-boosting way to start your day! It even looks like sunshine!

Pair the drink with wholesome, heart healthy breakfast options, like Tropical Carrot Oatmeal, or Breakfast Chickpeas with Collard Greens.

Heart Health (and Immune) Benefits of Immunity Drink

The ingredients we chose for this beverage are packed full of antiviral and other immune-boosting properties. See below for the full break down.

Macronutrients

The calorie count, carbohydrate, and fat content in this drink are on par with what you'd expect from a glass of orange juice. You'll see expected calories, total carbohydrates, and low fat amounts.

What you don't find in typical juice that you will find here are a high fiber content, and the same amount of protein as in an egg or glass of milk! That awesome fiber amount is thanks to our preparation method. We blend the entire thing instead of pressing and straining. This way we preserve all the heart healthy and immune-supporting fiber in all the ingredients!

That protein comes from the Greek yogurt, and also provides probiotic warriors for your gut, where most of your immune system lives.

Micronutrients and Bioactive Components

We're going to break this section down a little differently than our other posts. Here is a run down of our ingredients and how they can contribute to both heart health and immunity:

• Oranges and lemons - Flavonoids in citrus (hesperidin and naringin) and vitamin C act as antioxidants to help reduce inflammation and oxidative stress (1). These flavonoids may help improve lipid metabolism and endothelial function (2), as well as improve blood pressure control (3). Citrus flavonoids also have reported antiviral and antimicrobial activity (4, 5) and that incredible vitamin C content supports immune cell function and phagocytosis (the removal of pathogens from the body) (6). Note that human studies are ongoing regarding the antiviral potential of citrus. Many of the studies to date are in vitro and preliminary, but promising.
• Nonfat Greek yogurt - Fermented dairy products, like yogurt, are associated with health outcomes like improved cardiovascular and gastrointestinal health, that surpass the dairy products themselves (7). People who consume yogurt generally have lower levels of total cholesterol, triglycerides, and insulin (8). The probiotics in yogurt can stimulate cellular immunity, offering protection for the immune system from respiratory infections (9) and during times of stress (10, 11). These probiotics are also effective against enteroviruses and some RNA viruses, like influenza, COVID, and other SARS viruses (12, 13, 14).
• Honey - Honey has been used and studied as an antiviral agent for a long time. While the exact mechanisms behind these properties remain unknown, honey and its components do seem effective against a variety of viruses, including influenza (15), rubella (16), and possibly COVID19 (17). Honey is also showing preliminary potential for reducing blood pressure, triglycerides, and very low density lipoprotein (18). It should be noted that honey is still considered an added sugar, which, in excess, can contribute to weight gain, impaired insulin sensitivity, and heart disease, among other chronic diseases. It should be consumed in moderation.
• Fresh ginger root - Ginger can improve cholesterol ratios; decreasing LDL and triglycerides, and increasing HDL, as well as improving insulin resistance (19). Fresh ginger specifically (not dried) is effective against RSV (respiratory syncytial virus) by blocking the attachment of the virus to cells in the airway (20). Ginger also has antimicrobial, antinausea, antihypertensive, analgesic, and anti inflammatory properties (21).
• Turmeric - Turmeric is a potent anti inflammatory ingredient (22). Curcumin, which is one of the most biologically active components of turmeric, seems to calm excessive immune responses (like in chronic inflammation), and enhance the body's innate immune defenses (23, 24). This anti inflammatory property is also what gives turmeric its ability to improve chronic conditions, like atherosclerosis, type 2 diabetes, Alzheimer's, and heart disease (25).
• Cinnamon - The compounds in cinnamon can help lower blood pressure and LDL cholesterol, and raise HDL cholesterol (26). These compounds also have a strong anti inflammatory effect (27). They help reduce pro inflammatory compounds while helping shift the immune system from chronic and excessive responses to more regulation (28). Various components in cinnamon are also effective agents against some viruses like influenza (29, 30).

Ingredients

Here is what you'll need for this recipe, along with some applicable substitutions and notes.

• Oranges - or substitute a large grapefruit for 2 oranges
• Lemon
• Nonfat Greek yogurt - regular style plain yogurt works, too. In terms of immunity, the jury is out on whether nondairy yogurt works as well as dairy yogurt, but a vegan version will work culinarily. Make sure to opt for a version with live and active cultures for the most benefit.
• Water
• Honey - to make it vegan, use maple syrup or agave nectar, or simply omit
• Fresh ginger
• Turmeric
• Cinnamon
• Ice (not pictured)

See recipe card for quantities.

Instructions

Here's how to make this blended immunity drink!

1. Step 1: Cut the peel and pith (white membrane under the peel) off the oranges and lemon.

2. Step 2: Remove any seeds from the oranges and lemon, and add them to the blender.

Equipment

You want a high speed blender for this recipe so all the ingredients get blended well and your drink isn't lumpy. If you don't have this type of blended, I recommend straining your drink to remove any pieces that didn't get blended up.

Storage

You can keep the drink in the refrigerator for up to 3 days.

Food safety

Safety is our top priority in the kitchen! Always keep these tips in mind for this beverage recipe.

• Wash fresh produce, and your hands before beginning
• Make sure to secure the lid on the blender before starting
• Carefully clean around the blades to avoid cuts when cleaning up
• If you have any leftovers, refrigerate them in an airtight container right away

See more guidelines at USDA.gov.