This Week from Charlotte: Immune Boosting Smoothie

Hello Friends!


This week I am presenting you with an immune boosting smoothie filled with nutritious ingredients handpicked from last Saturday’s market in Exeter! Smoothies are a great way to incorporate a large bulk of nutrients into your diet from one sitting/serving. My smoothie creation this week focuses on keeping your immune system strong during cold season. Foods high in both Vitamin A and Vitamin C will help to enhance your immunity. Generally, green and yellow fruits and vegetables contain Vitamin A. Berries, citrus fruits and greens are usually good sources of vitamin C. Note that it is more effective to consistently eat foods high in these vitamins rather than take large doses as you feel a cold coming on.



  • 1 cup of chopped Raw Siberian Kale (Two Farmers Farm)

*1 cup of chopped kale meets your recommended daily value of both vitamin A and C.BLOG

  • ½ Small Cooked Beet (Meadows Mirth)

*Contains a large variety of both minerals and vitamins.

  • 1 Small Carrot (Meadows Mirth)

*1 small carrot meets your recommended daily value of Vitamin A.

  • ½ Medium Sized Macoun Apple (Hackleboro Orchards)

*Adds fiber and sweetness to your smoothie.

  • 1 Tsp. Raw Honey (Riverside Farm)

*A natural sweetener. One well Known function of honey is that it functions as an antimicrobial substance in

your body.

  • ¼ Cup of Raspberries (Store bought or frozen from summer season)

*Adds sweetness and vitamin c to your smoothie.

  • ½ Cup Kefir (Store bought)

*A probiotic that promotes overall gut health. Kefir can be compared to yogurt, adding creaminess to your smoothie.

  • A dash of Ground Cinnamon (Store bought)

*Adds flavor to your smoothie and functions as a digestion enhancer, etc.

  • 1 Tbsp. Chia Seeds (Store bought)

*A “superfood” filled with omega 3’s, iron, calcium and antioxidants!



Don’t be afraid to incorporate vegetables into your smoothies. Vegetables in your smoothie will add more fiber and nutrients to your diet and can easily be masked by the sweetness of the fruit and other sweeteners you add to your smoothie. Enjoy this seasonal, low calorie (yet filling), nutrient packed smoothie!


Be Well!


One thought on “This Week from Charlotte: Immune Boosting Smoothie

  1. I can’t wait to try this! I have almost all the ingredients on hand – if I substitute yogurt for keffir, I’m good to go!

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