Anti-Inflammatory Chocolate Orange Smoothie for Brain Health

Omega-3s are essential for brain health, heart health, and immunity. Learn how I include healthy fats in my whole foods, plant-based lifestyle.

This smoothie was made with your brain in mind. It’s packed with brain boosters like avocado, cacao, and walnuts. The vitamin C from the mandarin oranges can also support our immune systems during cold and flu season. I added a vegan omega-3 powdered supplement made from golden flaxseed and marine algae. If you have ever experienced the unpleasant fishy burps shortly after taking a fish oil supplement, you’ll likely enjoy this fish-free alternative. I have extra adoration for this product because it also includes curcumin, vitamin Bs, vitamin D3, and prebiotic fiber! I have discussed the anti-inflammatory effects of curcumin here. Vitamin B12 is an important supplement, especially for vegans, as it is challenging to obtain adequate B12Vitamin D3 supports brain functioning and immunity. It is crucial to obtain D3 in the darker months when we don’t see much sun. Prebiotic fiber has several potential benefits, one of which is gut health.

Brain-Boosting Chocolate Orange Smoothie

Health Benefits of Omega-3s

Studies have found that omega-3s may:

Brain-Boosting Chocolate Orange Smoothie

Taste and Texture

I think chocolate and orange go together like peanut butter and jelly. This smoothie tastes like a mix between a Terry’s chocolate orange and an orange creamsicle. I like my smoothies extra thick and creamy (to the point I could eat them with a spoon!). You’ll love this one if you’re a smoothie-spooner, too.

Brain-Boosting Chocolate Orange Smoothie

Ingredients:

  • 1 cup nut milk
  • 1 tbsp cacao powder
  • 2 mandarin oranges
  • 1 handful of walnuts or 1 tbsp nut butter 
  • 3/4 cup avocado, frozen
  • 1 scoop nanomega3 pineapple orange

Place all ingredients in a blender and go for a whirl.

Brain-Boosting Chocolate Orange Smoothie

This post was sponsored by Biopharma Scientific. Use code PHRUITFUL for 10% off all their products (non-GMO and organic).

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Brain-Boosting Chocolate Orange Smoothie

Disclaimer: As the sole author of Phruitful Dish, I have based my posts on my own experiences and personal knowledge regarding nutrition and PCOS; particularly that gained in obtaining my doctorate degree in obstetrics and gynaecology. The information in this blog is not intended as medical advice, and it is not endorsed by my employers or institutions I am affiliated with. Nutritional choices should be made in consultation with your health care provider. This blog is intended to inspire and encourage readers to educate themselves on how nutrition can be one important part of a healthy lifestyle. Therefore, please use the information at your own risk. Occasional links may be provided leading to third party websites. The existence of these links does not infer a responsibility or an endorsement of the linked site, its operator, or its contents.

Apple Cinnamon Oat Smoothie for Digestion

This dairy-free smoothie tastes like apple pie but is high in fiber, antioxidants, and may aid digestion.

As we transition to the cooler fall and winter months, an ice-cold smoothie for breakfast may not be as appealing anymore. Cooler foods may also be more challenging to digest. Avoiding frozen ingredients and adding particular spices to a smoothie, like cinnamon and ginger, and minerals, like magnesium, may assist digestion.

Apple Cinnamon Oat Smoothie for Digestion

Cinnamon is anti-inflammatory and loaded with antioxidants. One study examined the antioxidant activity of 26 spices and determined that cinnamon was one of the most powerful, along with clove and oregano (even more so than garlic!). Following close behind these spices were sage, thyme, and rosemary. In addition, cinnamon has been shown to regulate blood sugar levels and reduce levels of ‘bad’ cholesterol while increasing our ‘good’ cholesterol. 

How Magnesium Can Help Digestion

Adding magnesium to smoothies may improve digestion by activating digestive enzymes and relaxing the intestinal wall muscles. Magnesium can also ease constipation by increasing the water content of stools. 

Apple Cinnamon Oat Smoothie for Digestion

Ingredients

  • 1 cup cashew milk (or any nut milk)
  • 1 large organic apple or 2 small apples, chopped
  • 1 cup oats
  • 1 tbsp cinnamon
  • 1 chunk of fresh ginger
  • 1 tbsp ground flax seed
  • 1 scoop Natural Calm magnesium citrate powder

Add all ingredients to a blender and give it a whirl. Enjoy!

In health, Dr. Dylan Cutler, Ph.D.

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Apple Cinnamon Oat Smoothie for Digestion

References

Shan B, Cai YZ, Sun M, Corke H. Antioxidant capacity of 26 spice extracts and characterization of their phenolic constituents. Journal of agricultural and food chemistry. 2005 Oct 5;53(20):7749-59.

Allen RW, Schwartzman E, Baker WL, Coleman CI, Phung OJ. Cinnamon use in type 2 diabetes: an updated systematic review and meta-analysis. The Annals of Family Medicine. 2013 Sep 1;11(5):452-9.

Ou JZ, Cottrell JJ, Ha N, Pillai N, Yao CK, Berean KJ, Ward SA, Grando D, Muir JG, Harrison CJ, Wijesiriwardana U. Potential of in vivo real-time gastric gas profiling: a pilot evaluation of heat-stress and modulating dietary cinnamon effect in an animal model. Scientific reports. 2016 Sep 16;6:33387.

Wu KL, Rayner CK, Chuah SK, Changchien CS, Lu SN, Chiu YC, Chiu KW, Lee CM. Effects of ginger on gastric emptying and motility in healthy humans. European journal of gastroenterology & hepatology. 2008 May 1;20(5):436-40.

Hu ML, Rayner CK, Wu KL, Chuah SK, Tai WC, Chou YP, Chiu YC, Chiu KW, Hu TH. Effect of ginger on gastric motility and symptoms of functional dyspepsia. World journal of gastroenterology: WJG. 2011 Jan 7;17(1):105.

This article is sponsored by Natural Calm Canada.

Adaptogenic Antioxidant Smoothie with Medicinal Mushrooms

A berry smoothie packed with antioxidants and adaptogens to help manage stress and anxiety.

The food we put in our bodies greatly impacts our health and well-being. A plant-based diet, for example, has the ability to help prevent and heal disease. A particular group of herbs, known as adaptogens, work to assist our bodies cope with physical and mental stressors. A simple way to incorporate adaptogens in our diets is to add them to smoothies. Let’s take a look at the scientific evidence backing the use of the adaptogens featured in this berry smoothie.

Adaptogenic Antioxidant Smoothie with Medicinal Mushrooms

Maca

A member of the broccoli family, maca root has been traditionally used as an aphrodisiac around the world. Studies have indicated that maca has a notable effect on enhancing libido and treating sexual dysfunction in women and men. It has also been shown to reduce anxiety, depression, and balance reproductive hormones in postmenopausal women. Maca may also increase overall well-being

Ashwagandha

Also known as Indian ginseng, ashwagandha is a powerful herb used in Ayurvedic medicine. The strongest evidence existing on this root shows it can have notable stress-reducing and anti-anxiety effects. A randomized, double-blind, placebo-controlled study found that ashwagandha supplementation reduced cortisol levels and improved self-reported quality of life after 60 days of use in 64 adults who had a history of chronic stress. Another smaller study in adults with generalized anxiety disorder found that 6 weeks of ashwagandha supplementation significantly decreased symptoms of anxiety and depression.

Medicinal Mushrooms

The reported benefits of mushrooms are vast. The effects vary depending on the mushroom but they all share immune boosting properties and are great sources of antioxidants.

Chaga: anti-inflammatory, protects the liver, decreases cholesterol and blood pressure 

Cordyceps: energizing, anti-anxiety, decrease insulin resistance and blood sugar levels, supports proper liver functioning

Coriolis: fights tumor growth, aids digestion, may treat oral HPV

Lions Mane: improves concentration, reduces anxiety and depression, may help treat nerve damage

Maitake: anti-inflammatory, may decrease blood sugar levels, blood pressure and cholesterol

Reishi: cancer-fighter, may support heart health, promote cognitive function

Shiitake: lower cholesterol, antibacterial, anti-tumor

Adaptogenic Antioxidant Smoothie with Medicinal Mushrooms

Smoothie Ingredients:

  • 1 cup frozen berries
  • 1 frozen banana
  • 1 cup water
  • 2 tbsp cacao
  • 1 tbsp coconut oil
  • 2 tsp maca (gelatinized)
  • 1 tsp mushrooms (medicinal 7)
  • 1 tsp ashwagandha root powder
  • 1 tsp cinnamon

Thanks to Finlandia Pharmacy & Natural Health for sponsoring this post. Check out their website and extensive herbal dispensary at their storefront in Vancouver, BC.

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Adaptogenic Antioxidant smoothie with medicinal mushrooms