Skip to content



Support Your Immune System with this Smoothie by Dana Cizinski, RD, LD

Did you know that 70-80% of your immune system is located in your digestive tract? Eating fruits and vegetables with a variety of colors provide antioxidants that destroy the free radicals that contribute to a weak immune system. Be sure to eat a variety of colorful fruits and vegetables every day. Here is a smoothie recipe that will satisfy even the pickiest eaters and a great way to ensure a few extra servings of immune-boosting foods. 
Rainbow Smoothie
  • 1 cup milk or unsweetened milk alternative
  • 1–2 tablespoons chia seeds
  • ¼ teaspoon cinnamon 
  • ⅛ teaspoon ginger (dried) or ½ teaspoon fresh ginger, minced 
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon maple syrup or 1 tsp stevia
  • ½ cup (no sugar added) frozen blueberries 
  • ½ cup (no sugar added) frozen strawberries 
  •  ½ cup (no sugar added) frozen mangoes 
  • 1 cup packed baby spinach 
*Add ¼ to ½ cup ice to increase thickness if desired 
Add all of the ingredients to a blender. Blend at very low speed until ingredients are mixed then gradually increase speed to high and blend well for 1 minute. Serve immediately. (If unable to serve immediately, please omit chia or other seeds as gelling will occur and it will be less palatable.) 
Options: Add 1–2 scoops protein powder, 1–2 tablespoons nut butter or ground flax or hemp seeds or a combination of these options to add quality protein, healthy fats, and fiber to this smoothie. If using fresh fruit be sure to add ½–1 cup ice to the mixture to desired thickness. Add 1/4-1/2 cup cold brewed green tea for additional antioxidant benefits. 
(recipe adapted from the Institute for Functional Medicine)