Smoothie Cubes

You’ll want to add these Smoothie Cubes to your anti inflammatory diet plan. They’re made with anti inflammatory foods (antioxidant rich foods) that not only add a pop of flavor to your fruit smoothies, but they provide powerful anti inflammatory and immune boosting benefits.  This is one of my favorite quick and easy anti inflammatory diet recipes!

These Anti Inflammatory Smoothie Cubes are made with pineapple, ginger, mango, turmeric and black pepper.  Add them to fruit smoothies, water, tea, or simply snack on them. They’re so good!

Smoothie Cubes Recipe

These Smoothie Cubes are so easy to add to your anti inflammatory diet plan! You only need 5 ingredients!

Pineapple Ginger Smoothie Cubes

• Fresh organic pineapple
• Ginger root (fresh)

Mango Turmeric Smoothie Cubes

• Fresh organic mango (frozen mango works as well)
• Turmeric (fresh)
• Black pepper

How to Make Smoothie Cubes

This is one of my favorite anti inflammatory diet recipes to make.  They’re quick and easy and they’re so convenient to have on hand.  

Pineapple Ginger Smoothie Cubes

• Peel and finely grate fresh ginger.
• Peel and chop pineapple.
• Add the chopped pineapple and grated ginger to a high powered blender and blend until pureed.
• Using a spoon, fill an ice cube tray with the fruit puree and place in the freezer for 4-6 hour or until frozen solid.

Mango Turmeric Smoothie Cubes

• Peel and finely grate fresh turmeric.
• Peel and chop mango. You can also use frozen mango.
• Add the chopped mango, grated turmeric and black pepper to a high powered blender and blend until pureed.
• You may need to add 1/4 -1/2 cup water to puree the mango.
• Using a spoon, fill an ice cube tray with the fruit puree and place in the freezer for 4-6 hour or until frozen solid.

Recipe Variations

• Of course if you want, you can blend all of the ingredients (pineapple, ginger, mango, turmeric and black pepper) together, rather than keeping the pineapple ginger and mango turmeric separate.

What is Inflammation

If you’ve clicked around on the Web, you’ve probably noticed that reducing inflammation in our bodies is hot topic!

Some inflammation is an important part of a normal immune system response to helping us heal or fight off foreign invaders, but chronic inflammation due to  an excessive immune system response can be harmful,  not only the immune system itself, but it may also increase our risk of developing certain types of disease. (1)

Inflammation is the immune system’s response to an injury, infection and irritants in an attempt to heal itself. When inflammation occurs in the body, the immune system releases substances called bradykinin and histamine – also known as inflammatory mediators. These substances cause small blood vessels in our tissues to dilate which allows more blood to reach the injured area and help with the healing process.  Over time, chronic inflammation can eventually lead to damaged cells, tissue and organs, and may even cause DNA damage. Chronic inflammation has been linked to heart disease, neurodegenerative diseases like Alzheimer’s , asthma, arthritis and certain types of cancer.

Increasing our intake of antioxidant rich foods and beverages as part of an anti inflammatory diet plan may help to fight inflammation and keep our immune system healthy and well balanced.

What are Anti Inflammatory Foods

What is anti inflammatory and what is an anti inflammatory diet anyway?  An anti inflammatory diet includes lots of fresh organic fruits and vegetables, fresh herbs, fatty fish (like salmon) and plant-based proteins like beans and nuts.  Vibrant fresh fruits and vegetables are antioxidant rich foods rich with anti inflammatory flavonoids that help to reduce inflammation in our bodies and restore cellular health. Here’s a list of some popular anti inflammatory foods (antioxidant rich foods) to add to your anti inflammatory diet plan.

• Beets
• Blueberries
• Broccoli and Cauliflower
• Celery
• Chia Seeds
• Flax Seeds
• Ginger
• Green leafy vegetables
• Mango
• Pineapple
• Salmon
• Turmeric
• Walnuts

I’ve put together a list of some of my favorite anti inflammatory diet recipes for you below that contain many of these anti inflammatory foods.

You don’t have to do a crash diet with strict tortuous limitations. An anti inflammatory diet plan should really be nothing more than a simple, balanced, whole-foods-based diet.  Habits you can incorporate into your life daily that will enhance your body’s immune system, improve your overall health and promote well-being.   Staying hydrated, eating antioxidant rich foods and high-fiber foods, cutting back on salt and sugar, staying active and getting plenty of rest…these are habits that put you/keep you on a path to a healthy lifestyle that you can ’maintain for many years to come.  Start a collection of your favorite anti inflammatory diet recipes to help keep you on track.

Eat More Fruits & Vegetables

The Dietary Guidelines for Americans 2010 recommend that you fill one-half of your plate with fruits and vegetables.  Fruits and vegetables supply dietary fiber, and fiber intake is linked to lower incidence of cardiovascular disease and obesity. Fruits and vegetables are also rich with vitamins, minerals, antioxidants and anti-inflammatory properties. (2)

Reduce Sugar Consumption

The top sources of sugar consumption are soft drinks, fruit drinks, flavored yogurts, cereals, cookies, cakes, candy, and most processed foods.  Sugars are also present in some canned soups, bread, cured meats, and ketchup.  Increased sugar intake is linked to inflammation, as well as high blood pressure, weight gain and diabetes.  These conditions are all linked to an increased risk for heart attack and stroke. (3)

Exercise Reduces Inflammation

Studies show that 20 minutes of moderate exercise has anti-inflammatory effects. Having an active lifestyle together with a healthy diet rich with fresh, whole, nutrient-dense and anti-inflammatory foods can help keep you on a path of wellness. (4)    

Benefits of Mango

• Mango is rich with antioxidant compounds (which may help to improve eye health, alkalize the entire body, aid in digestion, and give a boost to the immune system).   
• Rich source of Vitamin C, Vitamin A, and Vitamin B6.

Benefits of Turmeric

• Powerful anti-inflammatory benefits (5) (6) 
• Curcumin is the active anti-inflammatory component in turmeric, and it is a more potent anti-inflammatory than aspirin and ibuprofen. (7)
• Rich with antioxidants that neutralizes free radicals
• It increases activity of our body’s antioxidant enzymes
• Increases level of a brain hormone known as BDNF, which may increase the production of new neurons and combats degenerative disease in the brain
• Powerful anti-inflammatory that is more effective to some with rheumatoid arthritis than anti-inflammatory drugs
• May help combat depression

Benefits of Pineapple 

 It’s a good source of vitamin c (which helps support the immune system) and magnesium (which is essential for proper nerve and muscle function).  Pineapple contains a nutrient called bromelain which has anti-inflammatory properties and helps support digestion by breaking down protein. (8)    Limes are also a good source of Vitamin C, and contain flavonoid compounds that have antioxidant and anti-cancer properties. Ginger is a potent anti-inflammatory and it stimulates digestion and aids in proper absorption of nutrients from foods. (9) As for turmeric, it’s in the ginger family and it also provides anti-inflammatory benefits.  (10)

• Rich source of Vitamin C
• Anti-inflammatory properties
• Rich source of antioxidants
• Mild metabolism stimulant
• Aids digestion
• Good source of dietary fiber
• Good source of manganese which promotes healthy bones

Benefits of Ginger

Chronic inflammation is a leading culprit that lies behind a number of diseases, such as heart disease, diabetes, arthritis, and cancer.  Ginger contains powerful properties, calledgingerols, shoals, gingerdiones, which are rich with antioxidant, antibacterial and anti-inflammatory properties that may help to ward off these diseases.  Ginger is also rich with phytochemicals that help aid digestion and settling upset stomachs.  These digestive properties help to stimulate the body’s natural cleansing and detoxifying process by eliminating waste and toxins.  These properties may also thin blood, improve blood circulation and prevent blood from clotting.

Ginger is part of the plant family that includes turmeric and cardamom.  Its spiciness comes from components known as ketones and gingerols found in ginger.  And it’s been used for ages for the treatment of the common cold, nausea, arthritis and high blood pressure and more. It’s rich with antioxidants, being surpassed only by pomegranate and some berries.  (11)  Ginger is a potent anti-inflammatory and it stimulates digestion and aids in proper absorption of nutrients from foods. (12)

Ginger has potential for treating many ailments including arthritis, rheumatism,  degenerative disorders, indigestion, atherosclerosis and hypertension, diabetes mellitus, and cancer. (13)

• Anti-inflammatory, antioxidant and antibacterial 
• Relieves nausea
• Aids with digestion
• Stimulates the body’s natural cleansing of the lymphatic system
• Relieves congestion
• Improves blood circulation

Not only are these Smoothie Cubes great to add to smoothies, they also add an awesome pop of flavor to plain water. I also like to make little snack popsicles out of them.  This is one of those easy-to-make anti inflammatory diet recipes you’ll want to have on hand, especially during cold and flu season.  

Anti Inflammatory Diet Recipes

These anti inflammatory diet recipes are made with antioxidant rich foods to help reduce inflammation in our bodies and boost our immune system.

• Beets. Beet Ginger Detox Juice, Superfood Salad, Colorful Beet Salad, Beet Kale Quinoa Salad
• Blueberries. Blueberry Spinach Smoothie, Spinach Berry Antioxidant Salad, Blueberry Chicken Salad, Antioxidant Rich Blueberry Green Tea
• Broccoli and Cauliflower. Crunchy Detox Salad, Broccoli Detox Salad,Broccoli Kale Salad, Coconut Curry Broccoli Soup, Immune Boosting Broccoli Soup  Cauliflower Rice, Curried Roasted Cauliflower Soup
• Celery. Celery Juice Recipe
• Ginger. Ginger Shot, Immune Boosting Ginger Tea, Ginger Syrup, Ginger Carrot Juice, Iced Orange Ginger Tea, 
• Green leafy vegetables. Kale Quinoa Salad , Strawberry Salad, Everyday Tossed Salad
• Lemons. Lemon Ginger Morning Detox Drink, Alkalizing Frozen Lemon Slices, Detox Honey Lemon Ginger Slices, Cleansing Lemon Herb Vinaigrette, Nourishing Lemon Chicken Quinoa Soup
• Mango. Mango Arugula Quinoa Salad, Mango Slaw, Curried Chicken Salad with Mango, Mango Salsa
• Pineapple. Pineapple Ginger Cleansing Juice, Grilled Pineapple Kale Juice, Pineapple Paletas, Pineapple Detox Water, Pineapple Coconut Quinoa
• Salmon. Grilled Salmon Salad, Seared Salmon with Summer Succotash, Orange Teriyaki Glazed Salmon
• Turmeric. Turmeric Shots, Turmeric Cauliflower Chowder, Fruit Infused Turmeric Tea, Lemony Quinoa with Turmeric

More Immune Boosting Flavored Ice Cubes

If you like these Anti Inflammatory Smoothie Cubes, you’ll want to check out these other healthy cubes recipes.

• Mango Nectar Juice Cubes
• Immune Boosting Whole Lemon Ice Cubes
• Hydrating Lemon Cucumber Ice Cubes
• Cold Fighting Citrus Ice Cubes
• Anti Inflammatory Ginger Ice Cubes
• Summer Berry Ice Cubes