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🧃 Winter Energy Booster Smoothie with Ginger

Updated: 3 hours ago

🍽️ Destination

For energy building, immune system support and cell activation in winter

Cultural style: European / Ayurvedic influence

Dietary style: vegan / gluten-free

Suitability: low-histamine, suitable for coaching


🔬 Biochemical effect

Goal

mechanism

Active ingredients

Energy production

Activation of ATP synthesis via gingerol and B vitamins

Gingerol, Vitamin B6

Blood circulation & warmth

Capsaicin-like thermogenesis

Gingerol, Curcumin

immune system

Increase in white blood cell count and reduction in cytokines

Vitamin C, polyphenols


🛒 Shopping list (1 serving)

  • 1 organic orange

  • 1 small apple

  • 1 ripe banana

  • 1 piece of fresh ginger ( 2 cm )

  • ½ tsp turmeric (or 1 cm fresh)

  • 1 tsp linseed oil or MCT oil

  • 200 ml oat drink (unsweetened)

  • 1 tsp honey or date syrup (optional)

  • 1 pinch of black pepper (improves curcumin absorption)


🧾 Ingredients & Effects

ingredient

Crowd

Effect

Orange

1 pc

Vitamin C → Immune activation

Apple

1 pc

Polyphenols, pectin → Gut balance

banana

1 pc

Potassium → nerve conduction, energy

Ginger

2 cm

Gingerol → warmth, blood circulation

turmeric

½ tsp

Curcumin → anti-inflammatory

Linseed oil

1 tsp

Omega-3 → Cell membrane fluidity

Oat drink

200 ml

Beta-glucans → blood sugar balance


👩🍳 Preparation – 6 steps

  1. Preparation: Peel and finely chop the ginger and turmeric.

  2. Main preparation: Peel the orange and apple and cut them into pieces.

  3. Mix base: Put banana, oat milk and oil into the blender.

  4. Seasoning & Refining: Add ginger, turmeric and pepper.

  5. Mix: Mix everything for 60 seconds on high speed, optionally adding honey.

  6. To serve: Pour into a glass, garnish with orange zest and enjoy immediately.

⏱️ Preparation time: 10 min 🥣 Servings: 1 🥶 Storage: max. 24 h in the refrigerator


⚖️ Macro- & micronutrients (per serving)

macro

Crowd

Micronutrient / active ingredient

Effect

carbohydrates

38 g

Vitamin C

Immune boost

protein

3 g

Gingerol

Thermogenesis

Fat

7 g

Curcumin

Anti-inflammatory

energy

240 kcal

Potassium, B6

Cell energy


🧘♀️ Income & Coaching Integration

Time of day

Combination tips

Reset phase

In the morning between 07:00 and 09:00

Ideal before training or during winter slumps; do not combine with zinc supplements.

✅ Yes


🛍️ Variants

  • Protein boost: 1 tbsp plant-based protein powder (e.g., pea or rice)

  • Gourmet version: With 1 tsp almond butter and cinnamon

  • Low histamine: Replace apple with pear

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