Cold & Flu Buster Smoothie

Cold & Flu Buster SmoothieKick colds and flu bugs to the curb with this immune boosting smoothie!

Or consume periodically to prevent catching colds and the flu.

The idea for this recipe is from a fellow health and smoothie enthusiast, Amber. She tweaked this recipe she found online by adding a super cold and flu busting ingredient, garlic. I took her recipe a step further by using ginger tea instead of water and adding a little coconut oil.

Why coconut oil? In The Coconut Oil Miracle by Bruce Fife, he prescribes coconut oil for reducing the length of a cold or flu and has seen some amazing results. This is another one of the myriad uses and applications for one of my all-time favorite superfoods.

The citrus fruits in this recipe are all high in vitamin C, a known cold and flu fighter, and immune system booster. The rest of the ingredients all support your immune system and help eradicate invaders.

My girlfriend and I made this after a long hike in the snow to ensure we didn’t catch anything. It’s also looking like my new go-to drink before heading off for visits with my nephews and niece. Little kids can be buggy :)

This is thinner than your average smoothie. Add ice to thicken. However, something cold this time of year doesn’t appeal to me one iota.

A chilled version of this smoothie is more appropriate in warmer weather. Colds and the flu aren’t nearly as prevalent in the summer, but supporting your immune system is still wise. This recipe is similar to my Citrus Smoothie Popsicles recipe. You could consume chilled or freeze for super healthy Popsicles.

We used hot (not boiling, as most blenders can’t take it) ginger and turmeric tea with the rest of the ingredients at room temp, which turned out splendidly. You could consume this smoothie yourself. However, I think it’s perfect for two. Enjoy!

Cold & Flu Buster Smoothie Recipe

The Ingredients

  • 1 cup warm to hot ginger tea (or turmeric tea or both)
  • 1 small orange, peeled (clementines work great too)
  • 1/2 lemon, peeled
  • 1/2 lime, peeled
  • 1 teaspoon coconut oil
  • 1 clove garlic, minced
  • 1/4 teaspoon powdered ginger or a small piece of fresh ginger
  • A dash of Himalayan salt or sea salt
  • 2 tablespoons honey

The Add-ons

  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon cinnamon
  • 1/2 cup strawberries
  • 3-6 ice cubes (for a thicker smoothie)

Show Time

Place all of the ingredients into your blender followed by the tea and blend for around 30-45 seconds or until nice and smooth.

Nutrition Information

  • Calories: 208
  • Fat: 5g
  • Protein: 1g
  • Carbohydrates: 48g
  • Fiber: 3g
  • Sugar: 38g
  • Vitamin A: 3% RDA
  • Vitamin C: 91% RDA
  • Calcium: 5% RDA
  • Iron: 7% RDA

What do you think of this cold & flu buster smoothie? If you tried it, did it help knock out a cold or flu, or prevent altogether? Please leave a comment below. Happy Blending!

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12 Responses to Cold & Flu Buster Smoothie

  1. Gennie #

    Hi Ryan, can you use banana in the smoothie for cold and flu?

    • Ryan Carmody #

      Hi Gennie,

      Sure you can add a banana to this smoothie. Bananas contain vitamin B6, which helps your body fight infection. If you add a banana I would reduce the amount of honey or remove all together so it’s not too sugary.


  2. Carla Cheyne #

    Really nice smoothie. I get sick often and for long stretches… been drinking this for e days now so hoping this flu will pass soon.

    • Ryan Carmody #

      Glad you like it and I hope you get well soon, Carla.

  3. kim #

    Hi,I just found your cold&,flu smoothie and just in time too because I am sick with a cold that is affecting my asthma and blood sugar. I am still taking my inhaylers and keeping a close eye on my blood sugar and adjusting my insulin.
    For the cold&flu buster smoothie I have the frozen strawberries, fresh ginger,ground cinnoman,vegan protein powder,stevia packets.
    I have no honey,no garlic cloves,lemon,no lime,no cayenne pepper,no ginger tea.I have green tea.
    Can I still make this smoothie on Jan.28 even though I don’t have eight of the ingredients that are the in this smoothie?
    I have lemon and lime juice in the frigerator.

    • Ryan Carmody #

      Hi Kim,

      Yes, you can make this smoothie with as many ingredients as you have on hand.


  4. kim #

    Hi,OK and I am going to make this cold&flu healthy asap,I just had a light dinner at 6:30pm and I will make it for lunch tomorrow on Jan.30.I thought of making this smoothie before I go to bed but I am afraid that it will put up my blood sugar and it is already up high because I am sick.
    Would waiting until lunch time to make this smoothie so the blood sugar won’t be as high?

    • Ryan Carmody #

      If you’re worried about sugar, omit the honey, Kim.

  5. Nix #

    I was a bit skeptical of the taste but it was actually quite good! It’s summer here and my 1yo and I are sick. I used coconut water instead of the tea, added a banana and did less honey, added the frozen strawberries as well as some frozen spinach. Both of us enjoyed it thoroughly. Hope we’ll feel better soon. Thanks for the recipe.

    • Ryan Carmody #

      Love how you modified the recipe to suite your needs, Nix. Hope you and your 1 year old are feeling better!

  6. steve the dummy hubby #

    Great smoothie but don’t do what I did making one for my sick wife. I now know the difference between a “clove” of garlic and a “head” of garlic. Nuff said

    • Ryan Carmody #

      Yes, there’s a slight difference between a clove and head of garlic, Steve :)

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