🧃 Winter Energy Booster Smoothie with Ginger

🍽️ 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