Indulge your taste buds and fuel your body with a refreshing burst of citrus! Say hello to a delicious blend of zesty oranges, earthy tahini, and creamy yogurt in this irresistible orange creamsicle protein smoothie. Packed with amino acids (the building blocks of protein) and minerals, it’s the perfect way to kick-start your day—or recharge after a workout. This nourishing springtime smoothie is packed with vitamin C and antioxidant-rich ingredients, like ginger and turmeric. Sip your way to a healthier, more vibrant you.
P.s. This is my favorite kitchen top blender to make this smoothie!
Why Is Supporting Your immune system Important?
It’s vital for several reasons: staying healthy, recovering faster from illnesses, and preventing long-term health conditions. It empowers your body’s natural defense mechanisms, encouraging a more resilient life.
wards off infections
A strong immune system is essential for warding off infections and diseases. It acts as a defense mechanism, recognizing and neutralizing harmful pathogens—bacteria, viruses, etc. that can make you sick. But by supporting your immune system, you reduce the likelihood of falling ill and improving your overall health at the same time. A win-win.
Improves the body’s healing process
A robust immune system plays a crucial role in the body’s healing process. A properly functioning immune system helps speed up recovery by fighting off pathogens, reducing inflammation, and promoting tissue repair. By supporting your immune system, you provide your body with the necessary tools to combat illness and bounce back quicker.
Mitigates the duration of illness
Even if you do get sick, a stronger immune system can mount a more effective response, potentially reducing symptoms and shortening the duration of the illness. This can significantly impact your quality of life, allowing you to recover faster and get back to your regular activities sooner.
Overall disease prevention
Chronic inflammation and a weakened immune system have been linked to various health conditions, including autoimmune disorders, allergies, and certain types of cancer. By bolstering your immune system, you reduce the risk of these illnesses and promote overall well-being.
Nutrition and immunity
This goes without saying, but the food we consume plays a significant role in supporting a robust immune system. A well-balanced and nutrient-rich diet provides the necessary vitamins, minerals, antioxidants, and other bioactive compounds that support immune function. For context, here is the connection between nutrition and immunity:
Essential nutrients: Adequate intake of essential nutrients is crucial for maintaining a strong immune system. Nutrients like vitamins A, C, D, E, B6, B12, folate, zinc, iron, selenium, and copper play important roles in supporting immune function. These nutrients can be obtained from a diverse range of foods, including fruits, veggies, whole grains, lean proteins, and healthy fats.
Antioxidants: Antioxidants are compounds that help protect cells from damage caused by free radicals (these weaken the immune system). Fruits and vegetables—particularly those rich in colorful pigments like berries, citrus fruits, leafy greens, and cruciferous vegetables—are abundant sources of antioxidants.
Gut health: A healthy gut microbiome is essential for a well-functioning immune system. Probiotic-rich foods (yogurt, kefir, sauerkraut, and kimchi), help promote a diverse and balanced gut microbiota. This positively influences immune function.
Inflammation and immune response: Unsurprisingly, chronic inflammation can impair immune function. A diet rich in anti-inflammatory foods—wild-caught salmon, sardines, seeds, nuts, olive oil, and spices like turmeric and ginger, can help modulate inflammation and support a healthy immune response.
Hydration: Staying hydrated is essential for optimal immune function. Water helps transport nutrients, flush toxins, and maintain proper lymphatic flow, which is crucial for immune cell circulation. I love adding these electrolytes to my water bottle.
Boost Your immune health, all year long
Although summer is around the corner, immune support is needed year-round—not just during specific seasons or when facing illness. Unfortunately, various factors such as stress, poor nutrition, lack of sleep, and environmental pollutants can weaken our immune system’s effectiveness. But by prioritizing immune support throughout the year, we can fortify our body’s natural defenses and reduce the risk of falling ill. Between healthy lifestyle practices, consuming immune-boosting foods, and incorporating supplements, we can feel strong and resilient—year-round.
why you should add protein to your smoothie
Not only does protein enhance your smoothie’s nutritional value, but it contributes to overall well-being. First and foremost, it encourages muscle repair and growth. Including protein in your smoothie—especially after a workout—helps support muscle recovery and the growth and maintenance of lean muscle mass. Additionally, protein significantly aids in satiety, helping you feel fuller for longer. Last but not least, blood sugar regulation. When you combine protein with other ingredients in your smoothie, it can help slow down the absorption of sugars from fruits or other sources, promoting more stable blood sugar levels.
what kinds of protein can you add to your smoothie?
The sky’s the limit. When adding protein to your smoothie, you can choose from various protein sources: collagen peptides, grass-fed beef protein isolate, whey protein, plant-based protein powders, Greek yogurt, cottage cheese, hemp seeds, spirulina, and more. Consider your dietary preferences and any specific nutritional goals when selecting the protein source for your smoothie.
Get the full rundown on protein sources here.
orange creamsicle protein smoothie Ingredients
The ingredient list is simple, but make substitutions to fit your dietary needs. For example, if you’re allergic to coconut, use cow’s milk, unsweetened almond milk, or another milk of choice. If you don’t consume dairy, sub the Greek yogurt for a non-dairy alternative. No tahini? Use a different nut or seed butter (or even a handful of walnuts).
coconut milk
For a creamy liquid that’s high in healthy fats and low in carbohydrates, coconut milk is a blood sugar-friendly liquid option for this smoothie! You can use boxed coconut milk or lite canned coconut milk. Otherwise, opt for any milk of choice.
cauliflower
Frozen cauliflower adds an extra boost of fiber, minerals, and thickness to the smoothie.
banana
Frozen banana creates a creamy consistency and adds natural sweetness.
clementines
Packed with vitamin C, this refreshing source of citrus is delightful. If you don’t have clementines, add any orange variety (blood orange, sumo citrus, etc.).
vanilla protein powder
By adding 1-2 scoops of your favorite protein powder, this smoothie is well-balanced, satiating, and supports lean muscle growth.
greek yogurt
For an extra dose of protein and probiotics. To make this smoothie vegan, sub Greek yogurt for a non-dairy yogurt of choice.
tahini
Paired with citrus and banana, tahini adds an earthy flavor to compliment this smoothie recipe. Plus, it’s a source of healthy fats for blood sugar balance and hormone health.
ginger
This adds a slightly spicy undertone as well as digestive support to this smoothie. No need to peel your fresh ginger.
turmeric
Last but not least, turmeric provides immune-boosting antioxidants. A little bit goes a long way! Like the ginger, there’s no need to peel your turmeric. Can’t find fresh turmeric? Add 1/8 teaspoon powdered turmeric.
how to make This orange creamsicle protein smoothie
Without further ado, let’s make this orange creamsicle protein smoothie. Simply add all ingredients to a high-powered blender and blend on high for 30-60 seconds. Pour into cups and enjoy. To adjust the consistency (see notes below), add more—or less—coconut milk. Watch the recipe video here.
Orange Creamsicle Protein Smoothie
Ingredients
- 1 cup unsweetened coconut milk
- 1/3 cup frozen cauliflower
- 1 small frozen banana, peeled
- 2 small clementines, peeled
- 1 scoop vanilla protein powder of choice
- 1/4 cup Greek yogurt
- 1 tablespoon tahini
- 1 teaspoon fresh ginger
- 1/2 teaspoon fresh turmeric
Instructions
- Add all ingredients to a high-powered blender. Blend on high for 30-60 seconds.
- To make the consistency thinner, add more coconut milk. If you prefer a smoothie bowl-type consistency, use less coconut milk.
- Pour into cups and enjoy!
The Best Blender to make smoothies
I recently got the Beast Mini Blender—and it’s worth the hype. This powerful mini countertop kitchen blender is convenient, beautiful, versatile, and very easy to use (and clean!). Beyond smoothies, you can also use it to make dressings, sauces, dips, juices, grind coffee beans, purée foods for a baby and so much more. It’s also dishwasher-safe. I can’t recommend it enough.
P.s. Beast also makes a larger version of this blender for smoothies and recipes with a higher quantity of ingredients.
want more healthy recipes with protein?
I’ve got you covered. Try my high-protein avocado toast, cottage cheese lunch recipes, high-protein pasta recipes, and hormone-friendly breakfast ideas, lemon poppyseed bread, and protein-packed tacos.
This article contains affiliate links. Thank you for supporting Wellness with Edie. This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider.
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