Cold and Flu Green Smoothie Recipes


Cold and Flu Green Smoothie Recipes With cold and flu season in full swing, I thought I would share one of my favorite wintertime green smoothie recipes. It features citrus and ginger, two popular food remedies for cold and flu.

My husband and I add these two foods to our green smoothies at the slightest hint of a cold, and symptoms tend to clear up after a day.

While ginger has been shown to be effective at taming nausea in pregnant women, chemotherapy patients, and in those who get motion sick, 1,2 there aren’t any clinical studies on ginger’s ability to fight the common cold. Despite this, ginger is a widely used folk remedy for congestion, and personally I feel a benefit when I take it.

Now you might think that the vitamin C in green smoothies helps fight colds. Vitamin C and cold prevention/treatment is a controversial topic. While vitamin C is often promoted as a preventative measure against the common cold, or a nutrient that can reduce the severity and duration of a cold, there is absolutely no clinical evidence to support these claims. 3

Nevertheless, my personal experience since drinking a daily green smoothie is that it provides extra protection from seasonal illnesses due to their high levels of nutrition and immune-boosting antioxidants.

Cold and Flu Green Smoothie Recipe

  • 1 banana, peeled
  • 2 oranges, peeled
  • 1/2 small lemon, peeled
  • 1 teaspoon fresh ginger, grated
  • 2 tablespoons chia seeds, soaked in water for 5 minutes
  • 2 cups baby spinach
  • 3 ounces of water if needed

Start by adding the liquid to your blender (see my blender recommendations), followed by the soft fruit. Add the greens to your blender last. Blend on high for 30 seconds or until the smoothie is creamy.

Nutrition Information

Calories: 335
Fat: 5.7g
Protein: 8g
Carbohydrates: 72g
Fiber: 16.2g
Calcium: 24% RDA (Recommended Daily Allowance)
Iron: 4.9mg
Folate: 61mcg
Vitamin A: 275% RDA
Vitamin C: 271% RDA

This smoothie is also a rich source of vitamins B1 through B6, vitamin K, copper, magnesium, manganese, phosphorus, potassium and zinc.

Serving Size: One.

5 More Cold & Flu Green Smoothie Remedies

Here are five more green smoothie recipes that I blend when I’m fighting off a cold (or trying NOT to get one)!

1) Vitamin C Doctor

– 3 oranges, peeled and deseeded
– 2 medium carrots, chopped
– 1 mango, peeled
– 1 teaspoon fresh ginger, grated (optional)
– 2 ounces of filtered water

Calories: 390| Protein: 6g | Carbs: 99g | Fat: 1g | Calcium: 20% | Iron: 1.2mg

2) Tangerine Smoothie

– 5 tangerines, peeled
– 2 cups organic, chopped dandelion, kale or chard
– 1 banana, peeled
– 1 teaspoon fresh ginger, grated
– Splash of water to help mix ingredients

Calories: 246 | Protein: 4g | Carbs: 61g | Fat: 1g | Calcium: 17% | Iron: 2.0mg

3) Orange-Papaya Smoothie

– 2 oranges, peeled and seeds removed
– 1 cup papaya, peeled
– 2 cups fresh baby spinach
– 1 banana, peeled
– 2 to 4 ounces filtered water if needed

Calories: 310 | Protein: 6g | Carbs: 77g | Fat: 1g | Calcium: 18% | Iron: 2.4mg

4) Sweet Grapefruit Smoothie

– 1 red grapefruit, peeled and deseeded
– 1/2 head romaine lettuce
– 1 banana, peeled
– 1 teaspoon fresh ginger, grated
– 8 ounces of coconut milk

Calories: 321 | Protein: 7g | Carbs: 64g | Fat: 6g | Calcium: 39% | Iron: 3.5mg

5) Mango-Papaya Smoothie

– 1 mango, peeled and pitted
– 2 cups papaya, peeled and seeds removed
– 1 teaspoon cinnamon (optional)
– 2 to 4 ounces filtered water if needed

Calories: 243 | Protein: 2g | Carbs: 62g | Fat: 0g | Calcium: 7% | Iron: 0.5mg

Find even more delicious green smoothie recipes!


1 – Langner, E., Greifenberg, S., Gruenwald, J. (1998). Ginger: history and use. Advances in Therapy, 15(1), 25-44. PMID:10178636

2 – Ernst, E., & Pittler, M. (2000). Efficacy of ginger for nausea and vomiting: a systematic review of randomized clinical trials. British Journal of Anaesthesia, 84(3), 367371.

3 – Heimer, K., Hart, A., Martin, L., & Rubio-Wallace, S. (2009, May). Examining the evidence for the use of vitamin C in the prophylaxis and treatment of the common cold. Journal of the American Academy of Nurse Practitioners, 21(5), 295-300. doi: 10.1111/j.1745-7599.2009.00409.x.

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