Tag: drinks

THE Fall Pumpkin Spice Superfood Smoothie

Your New Go-To Fall Anti-Inflammatory Smoothie

There’s nothing better than that break in heat from the summer and smelling fall 🍂 in the air, and when it comes to easy, yummy, FAST meals, you can’t beat a smoothie— And if you love pumpkin spice as much as I do, you’re gonna love this!

pumpkin spice superfood smoothie anti inflammatory

So this fall-inspired, Anti Inflammatory Pumpkin Spice Smoothie (that is a mouthful!)—is packed with anti-inflammatory goodness like pumpkin, avocado, spinach, and ginger, and I have a feeling it’s gonna become your GO TO smoothie for fall from now on.

Now, as much as I’d like this to be a gorgeous pumpkin color, as with all smoothies that have greens added…it’s green. But this absolutely doesn’t detract from it’s yumminess–pinky promise.

And here’s how you make it:

Step 1: Gather your ingredients

This smoothie is made with pumpkin, banana, avocado, spinach, ginger, pumpkin pie spice, ginger, nondairy milk, egg white powder, and keto maple syrup.

pumpkin spice superfood smoothie anti inflammatory

Want the free printable PDF guide to learn how to Fall Anti-Inflammatory Meal Prep for crazy busy fall weeks? Click the image below to grab it! 👇👇👇

Step 2: Put them all in the blender

Honestly this is why smoothies are so darn easy. You just put them all in the blender at once.

pumpkin spice superfood smoothie anti inflammatory

The one caveat for this smoothie (I’d suggest) is to hold off on the egg white powder until everything else is nice and smooth, because it can make it thicker.)

A high-powered blender is always recommended, like this Ninja, or if you want to spend more, the Vitamix is a favorite for a higher price tag.

(Some links may be affiliate links, meaning if you click on and then purchase, I’ll get a portion of the proceeds, at no additional charge to you.) 🙂

Step 3: Assess thickness

If your smoothie is having a hard time blending, you may need to add a little more liquid to it. If it gets too thick it can’t run back down to the bottom where the blades are doing their thang.

pumpkin spice superfood smoothie anti inflammatory

Step 4: Assess sweetness

I always like to do a little taste-test and just make sure the sweetness is where I like it. If it needs more, I add a tiny bit at a time. If there’s no sweetener in the recipe, I add a natural zero calorie sweetener like liquid stevia, monk fruit, or erythritol.

Step 5: Pour it up + enjoy!

In all honesty, sometimes smoothies make way more than I can handle in one sitting. So if it’s a bit too much, just store it in the fridge for up to a day.

pumpkin spice superfood smoothie anti inflammatory

Love fall anti-inflammatory recipes? Check out my Fall Anti-Inflammatory Meal Prep Session where I prep for 4+ meals in about an hour! CLICK HERE to read!

And here’s the printable recipe:

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The Pumpkin-Spice Superfood Smoothie: Your New GO TO Fall Smoothie

pumpkin spice superfood smoothie anti inflammatory
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An anti-inflammatory green smoothie made with fall superfoods.

  • Author: Laura @ TRUEWELL
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 1x
  • Category: Breakfast, Snack
  • Method: Blender

Ingredients

Units Scale
  • 1/2 cup pumpkin puree
  • 1/2 banana (frozen)
  • 1/2 avocado
  • 2 cups baby spinach (fresh)
  • 1 tsp pumpkin pie spice
  • 1/4 piece ginger (fresh, grated)
  • 1/2 cup non-dairy milk (unsweetened)
  • 1/4 cup keto maple syrup (I used Lakanto brand)
  • 2 TBSP egg white powder (or plant-based plain protein powder)

Instructions

  1. Place all ingredients into a high-powered blender.
  2. Blend until smooth.
  3. If too thick, add a few TBSP of water at a time, or 4-5 ice cubes.
  4. Taste test to determine if sweet enough.
  5. Pour into a large glass and enjoy!

Notes

Per serving:

Fat- 9g

Carbs-40g

Fiber-7g

Protein-12g

Nutrition

  • Calories: 267

Did you make this recipe?

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Want the free printable PDF guide to learn how to do Fall Anti-Inflammatory Meal Prep for crazy busy fall weeks? Click the image below to grab it! 👇👇👇

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pumpkin spice superfood smoothie anti inflammatory

Healthy Pumpkin Spice Latte | Anti-Inflammatory | Sugar Free | Vegan

One of the biggest bummers of going anti-inflammatory was learning that sugar was TOTALLY out. Especially in the fall when I love me some PSL—

However—hope is not lost!

I’ve got a healthy pumpkin spice latte that won’t jack your blood sugar up (or your waistline) like a Starbucks PSL will.

Just for reference, the Starbucks PSL has FIFTY grams of sugar in it!!

It’s sugar-free, dairy-free, anti-inflammatory, and full of pumpkin spice goodness.

{And just in case you don’t have any pumpkin pie spice, you can grab that recipe HERE.}

Now let’s get started!

healthy pumpkin spice latte

Want the free printable PDF guide to learn how to do Fall Anti-Inflammatory Meal Prep for crazy busy fall weeks? Grab the free GUIDE by clicking the image below! 👇👇👇

Gather your ingredients

First we start with our ingredients, which are:

Pumpkin puree, coffee, erythritol or other granulated natural sugar-free sweetener, vanilla extract, unsweetened non-dairy milk of your choice, and pumpkin pie spice.

healthy pumpkin spice latte

Prepare the 2 parts of your pumpkin spice latte

First, you need to go ahead and start your coffee brewing. This will take a few minutes.

While your coffee is brewing, add that cup of nondairy milk to a small saucepan and turn it to medium heat, then add in your sweetener, and the pumpkin puree.

healthy pumpkin spice latte

And then whisk it really well until it’s all mixed together,and let it get really warm.

Then turn off your heat, add the vanilla extract and pumpkin spice, give it another good whisk…

healthy pumpkin spice latte

And then you’re ready to pour it up!

Pour it up like a barista

Put the coffee in your mug first, then pour the pumpkin milk mixture into the coffee.

healthy pumpkin spice latte

And enjoy your pumpkin spice latte that has mega anti-inflammatory ingredients WITHOUT the crazy amounts of sugar.

And if you really love anti-inflammatory seasonal fall recipes, check out my Fall Meal Prep session where I made 4+ anti-inflammatory meals for the week with NO meal plan in place!

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Pumpkin Spice Latte | Anti Inflammatory, Keto, Vegan

healthy pumpkin spice latte
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A healthy pumpkin spice latte that won’t skyrocket your bloodsugar!

  • Author: Laura @ TRUEWELL
  • Prep Time: 5 minutes
  • Cook Time: 5 minutes
  • Total Time: 10 minutes
  • Yield: 1 1x
  • Category: Drinks
  • Method: Cooktop

Ingredients

Units Scale
  • 4 oz coffee (strong)
  • 1 cup non-dairy milk (of your choice, unsweetened)
  • 1 TBSP pumpkin puree
  • 2 tsp erythritol (to taste, or granulated natural sugar-free sweetener of choice)
  • 1 tsp vanilla extract
  • 1/4 tsp pumpkin pie spice

Instructions

  1. Brew coffee while making pumpkin milk mixture.
  2. Place a small saucepan on medium heat. Combine milk, pumpkin puree, and erythritol. Whisk together.
  3. Keep whisking until mixture is warm.
  4. Turn off heat. Add vanilla and pumpkin pie spice.
  5. Pour coffee into a mug, then pour pumpkin milk mixture into it.
  6. Enjoy!

Did you make this recipe?

Share a photo and tag us @truewell.co — we can’t wait to see what you’ve made!

Want the free printable PDF guide to learn how to do Fall Anti-Inflammatory Meal Prep for crazy busy fall weeks? Grab the free GUIDE by clicking the image below! 👇👇👇

healthy pumpkin spice latte

Cherry Almond Smoothie for Summer

As summer heats up, there’s nothing quite as refreshing as this Cherry Almond Smoothie to help you cool down and nourish your body–and takes less than 5 minutes to make!

cherry almond smoothie for summer

This Anti-Inflammatory Cherry Almond Smoothie is especially great since it harnesses the power of anti-inflammatory ingredients that packs a punch of flavor while promoting your overall well-being.

😎🍉THIS CHERRY ALMOND SMOOTHIE RECIPE IS FEATURED IN OUR SUMMER ANTI-INFLAMMATORY MEAL PREP SESSION + GUIDE! CLICK HERE TO SEE IT IN ACTION AND GET THE FREE MEAL PRINTABLE MEAL PREP GUIDE!

Ingredients

Cherries

Cherries, the star ingredient of this vibrant smoothie, are not only a delectable summer fruit but also a nutritional powerhouse. Bursting with antioxidants and phytochemicals, cherries boast potent anti-inflammatory properties.

By incorporating these luscious berries into your diet, you can help combat inflammation and potentially reduce the risk of chronic diseases.

bowl of cherries in front of a pool in the summer

But- another lesser-known fact is that tart cherries have specifically been studied for their ability to boost sleep. So if you’re having trouble sleeping, maybe opt for this smoothie as your dinner or after-dinner snack on those hot summer nights!

Almonds

Almonds not only add a delightful nutty flavor but also offer a wealth of nutrients. Packed with healthy fats, fiber, and vitamin E, almonds have been known to reduce inflammation and support heart health.

woman pushing almonds from plate into bowl on a table

What makes this smoothie even more appealing is that it’s sugar-free. This is important since sugar is one of the most inflammatory foods you can eat.

Substitutions and additions

Milk

The almond milk should be unsweetened and with as few thickeners as possible. If you don’t have almond milk, you can easily sub regular cow’s milk if dairy isn’t inflammatory to you, unsweetened coconut milk, or any other unsweetened non-dairy milk.

I don’t recommend oat milk because it’s straight simple carbs, and raising blood sugar levels is inflammatory.

Protein powder

Don’t skip this ingredient!

Protein in smoothies is SO important because of the usually high carb content from fruits. The protein (and healthy fats) are what complete the ‘trifecta’ of macros to create this balanced and anti-inflammatory Cherry Almond Smoothie.

Many people prefer whey protein powder because of the studies showing it’s more beneficial at muscle assimilation than other proteins. However, it is derived from dairy. If you’re dairy-free, you can absolutely use a plant-based protein powder or even egg white protein powder.

If you opt for plant-based, it can get thicker than whey protein powder, so keep in mind you may need to add a little more milk.

If you opt for egg white powder, keep in mind that it may not come with the vanilla flavoring. You may need to test and see if this means you add a couple drops of vanilla extract as well, or if the almond and cherry flavors are beautiful on their own.

On ANY protein powder substitution, be aware of the sweetener component. Many protein powders contain some type of sweetener. So make sure it’s not an artificial sweetener.

If you choose a protein powder that doesn’t have a sweetener, keep reading for what sweeteners you can add.

Sweetener

If you do add sweetener because the protein powder isn’t sweetened or just want it sweeter, make sure you use an anti-inflammatory option. This means aiming for natural zero-calorie sweeteners like stevia, monk fruit, allulose, or erythritol.

Almond butter

Although the almond butter really helps kick up the almond flavor in this recipe, if you don’t have any, you can easily substitute a different nut. Pistachios, coconut, hazelnuts, or pecans are amazing flavor pairings with cherries. You can sub in the same amount of nuts as nut butter.

If you’re avoiding nuts, use a seed like sunflower, pumpkin, or tahini (sesame).

Peanut butter is also an option!

Almond extract

Although the almond butter gives a small amount of flavoring overall, almond extract can really boost that popular almond punch that pairs so beautifully with cherries for this healthy smoothie. (Especially if you’re using a different type of nut butter and still want that almond flavor to shine through.)

Instructions

For any smoothie, the best way to make sure it isn’t easily clumped is to add the liquid in first, then everything else. Blenders need a lot of moisture to help blend and chop at the same time, while ensuring proper movement of the whole smoothie.

woman pouring a cherry almond smoothie from blender into glasses

I have to say, every time we make this smoothie the kids are in love. I’ve found that it’s definitely cheaper to buy frozen tart cherries than fresh in the summer (which is a total bummer), but we do still buy fresh and make some seriously yummy summer creations (like this Cherry Almond Smoothie!)

What makes it super fun is adding shaved dark chocolate on top and a fun straw! 😋

😎🍉THIS RECIPE IS FEATURED IN OUR SUMMER ANTI-INFLAMMATORY MEAL PREP SESSION + GUIDE! CLICK HERE TO SEE IT IN ACTION AND GET THE FREE MEAL PRINTABLE MEAL PREP GUIDE!

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Cherry Almond Smoothie for Summer

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A creamy anti-inflammatory sugar-free summer smoothie bursting with fresh cherries and protein.

  • Author: Laura Brigance, MS, CHC
  • Prep Time: 5 minutes
  • Cook Time: 0 min
  • Total Time: 5 minutes
  • Yield: 1 smoothie 1x
  • Category: Smoothies
  • Method: Blender
  • Cuisine: American

Ingredients

Units Scale
  • 1 cup of frozen pitted tart cherries (unsweetened)
  • 1 scoop vanilla protein powder
  • 2 tsp almond butter
  • 1 tsp pure almond extract
  • 1 cup unsweetened almond milk (or water)
  • 6 + ice cubes

Instructions

  1. Place all ingredients into a high-powered blender and blend until smooth.
  2. Pour into a glass and enjoy!

Notes

*Protein powder: Make sure your protein powder is sugar-free, and also is free of artificial sweeteners.

Nutrition

  • Serving Size: 1 smoothie
  • Calories: 291
  • Fat: 9.8 g
  • Carbohydrates: 29.5 g
  • Fiber: 3.6 g
  • Protein: 21.9 g

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Orange Creamsicle Protein Smoothie

The anti-inflammatory breakfast smoothie offers the fun spring flavor of orange creamsicles but without the sugar. It’s creamy but with the familiar sweet and tangy hints of orange and vanilla, while keeping you full with a serving of protein.

This recipe is featured in our Spring Anti-Inflammatory Meal Prep Guide! Grab it HERE!

Ingredients

  • 1/4 cup heavy cream (or coconut cream for dairy free)
  • 3/4 cup unsweet almond milk
  • 1/4 vanilla protein powder
  • zest from 1/2 large orange
  • 1/4 tsp real vanilla extract
  • 5-7 drops liquid stevia (to taste)
  • 4 ice cubes

Notes

*For a creamier texture, you can add 1 tsp chia seeds or 1 TBSP of almond or cashew butter. Cashew butter will give a milder flavor than almond butter.

*Make in bulk by placing all ingredients except ice cubes into a container and save in the fridge for 2-3 days until needed.

Instructions

  1. Add all ingredients into a high-powered blender.
  2. Blend on high until smooth.
  3. Adjust sweetness, if desired.
  4. Pour into glass and enjoy immediately!
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Orange Creamsicle Protein Smoothie

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The anti-inflammatory breakfast smoothie offers the fun spring flavor of orange creamsicles but without the sugar. It’s creamy but with the familiar sweet and tangy hints of orange and vanilla, while keeping you full with a serving of protein.

  • Author: Laura Brigance, MS, CHC
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 smoothie 1x

Ingredients

Units Scale

    • 1/4 cup heavy cream (or coconut cream for dairy free)
    • 3/4 cup unsweet almond milk
    • 1/4 vanilla protein powder
    • zest from 1/2 large orange
    • 1/4 tsp real vanilla extract
    • 5–7 drops liquid stevia (to taste)
    • 4 ice cubes

Instructions

    1. Add all ingredients into a high-powered blender.
    2. Blend on high until smooth.
    3. Adjust sweetness, if desired.
    4. Pour into glass and enjoy immediately!

  1.  

  1.  

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Notes

*For a creamier texture, you can add 1 tsp chia seeds or 1 TBSP of almond or cashew butter. Cashew butter will give a milder flavor than almond butter.

*Make in bulk by placing all ingredients except ice cubes into a container and save in the fridge for 2-3 days until needed.

Did you make this recipe?

Share a photo and tag us @truewell.co — we can’t wait to see what you’ve made!

Turmeric Milk | Golden Milk | Turmeric Latte

One of the belles of the ball when it comes to anti-inflammatory beverages (and coffee alternatives) is definitely turmeric milk (or golden milk or turmeric latte–depending on your choice of names).

One thing I’ve noticed, however, is that even though most recipes have the intent of helping to lower inflammation, they still have sugar in them. Usually maple syrup.

That’s why this sugar-free version is just as yummy, with just as much inflammation-busting power, but without the added sugar.

turmeric milk golden latte

So whether you call it golden milk or turmeric milk this winter recipe is super yummy, smells amazing, and is full of anti-inflammatory superfoods—Here’s how to make easy turmeric golden latte.

ingredients for a turmeric milk golden latte

The ingredients you’ll need are:

  • 2 cups of coconut milk
  • 1 tsp of ground turmeric
  • ½ tsp ground cinnamon
  • 1/8 tsp black pepper
  • 1-2 TBSP keto maple syrup or granulated natural zero-calorie sweetener
  • And ¼ tsp pure vanilla extract
pouring coconut milk into a saucepan to make a turmeric milk golden latte

Directions:

  1. Start out with a small to medium-sized pot, and add 2 cups of coconut milk
  2. Turn your heat onto low to medium
  3. Then add the ground turmeric,
  4. The  ground cinnamon,
  5. Freshly ground black pepper – this is to increase the absorption of the turmeric
  6. 1-2 TBSP keto maple syrup or granulated natural zero-calorie sweetener
  7. And the pure vanilla extract
  8. So next you’ll stir these together as they get warm, and you may have to smash the little clumps of the dried ingredients. I also get my little frother out and get it really mixed together and frothy.
  9. Simmer this up to 10 minutes, then pour into 2 mugs and enjoy!
pouring ingredients for turmeric milk golden latte into a saucepan
stirring ingredients for turmeric milk golden latte in a saucepan
whisking a turmeric milk golden latte in a saucepan
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Turmeric Milk | Golden Milk | Turmeric Latte

turmeric milk golden latte
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  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 2 1x
  • Category: Drinks

Ingredients

Units Scale
  • 2 cups coconut milk (unsweetened (or other non-dairy milk of choice))
  • 1 tsp ground turmeric
  • 1/2 tsp ground cinnamon
  • 1/8 tsp black pepper
  • 1–2 TBSP keto maple syrup (or granulated monk fruit or stevia)
  • 1/4 tsp vanilla extract

Instructions

  1. Combine all ingredients in a small pot and bring to a simmer over medium heat.
  2. Simmer up to 10 minutes while stirring occasionally.
  3. Pour into 2 mugs and enjoy!

Did you make this recipe?

Share a photo and tag us @truewell.co — we can’t wait to see what you’ve made!

turmeric milk golden milk turmeric latte

Red Velvet Smoothie | Anti-Inflammatory Red Beet Smoothie

This Red Velvet Smoothie is the BEST red beet smoothie I’ve had, hands down.

Not only is it super easy, it packs in healthy fats plus mega antioxidants with non-peeled red beets. Plus it’s sugar-free, gluten-free, and can be adapted easily to be dairy free.

If you’re all in on healthy anti-inflammatory smoothies that taste like dessert, you HAVE to try this one!

anti inflammatory red velvet smoothie red beet smoothie

Here’s how to make this divine red velvet smoothie:

You’ll need-

  • 2 cups of milk
  • 2 cups of ice
  • ½ avocado
  • ½ beet
  • 3 TBSP cocoa powder
  • ¼ tsp vanilla
  • 2 TBSP granular sweetener

Directions:

Cut up the beet

So the first thing we’re gonna do is wash the beet really well (these tend to still have a lot of dirt on them) and then cut up the beet.

cut and chopped red beet on a cutting board with a knife

You can peel the beet if you want, but studies have shown that good bacteria from unpeeled vegetables can help boost the immune system. So I opt NOT to peel mine.

Then cut it up really small. If you don’t have a high-powered blender, boil them first for 20-40 minutes to get them softer and then let them cool.

Those can go right into the blender.

And don’t throw the greens away! You can chop them up and use them in dishes like frittatas, in salads, and even nourish bowls.

Avocado

Cut open your avocado and spoon out ½ of it into the blender.

cut up avocado and knife and spoon on a cutting board

If you’re not using the other half, seal it in a snack-size baggie and store it in the fridge with the seed in it.

Milk

Add your milk—I say use full-fat whole if you tolerate dairy, if not, choose an unsweetened dairy-free version

Cocoa Powder

Add your Cocoa powder

Vanilla

red velvet smoothie red beet smoothie in a blender with vanilla extract

Add the Vanilla – make sure it’s pure vanilla extract and not imitation to avoid artificial flavorings.

Sweetener

Add your natural, zero-calorie sweetener – I prefer stevia, monk fruit, erythritol, or allulose.

different natural sweetener options on a counter top

Remember, per anti-inflammatory guidelines, we’re steering clear of any sugar, but also artificial sweeteners.

Ice

Add your Ice

Blend

Blend until it’s super smooth, keeping an eye on the beet chunks.

woman blending red velvet smoothie red beet smoothie in the blender

Tips

Now if you’re watching your blood sugar levels, a good trick is to add in more protein.

Two ways to add a boost of protein to this would be to:

  1. sub in ½ cup of Greek yogurt for ½ of the milk, or
  2. add in 1 scoop of chocolate protein powder.
red velvet smoothie red beet smoothie

When it’s super smooth, pour it up, and enjoy!

woman drinking a red velvet smoothie red beet smoothie

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Red Velvet Smoothie | Anti Inflammatory Red Beet Smoothie

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This Red Velvet Smoothie is super easy and packs in healthy fats plus mega antioxidants with red beets. If you’re all in on healthy anti inflammatory smoothies that taste like dessert, you’ll love this red beet smoothie!

  • Author: Laura Brigance, MS, CHC

Ingredients

Scale
  • 2 cups of milk
  • 2 cups of ice
  • 1/2 avocado
  • 1/2 beet
  • 3 TBSP cocoa powder
  • 1/4 tsp vanilla
  • 2 TBSP granular sweetener (2-4 TBSP, to taste)

Instructions

  1.  Wash the beet really well and cut it up into super small chunks. If you don’t have a high powered blender, you may want to boil the beet for 20-40 minutes to soften it up. Add the beet to the blender.
  2. Cut open your avocado and spoon out ½ of it into the blender.
  3. Add the rest of the ingredients to the blender.
  4. Blend on high until super smooth.
  5. Pour and enjoy!

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Lemon Tart Smoothie

This lemon tart smoothie is full of protein and healthy fats, making it a perfect anti-inflammatory smoothie for breakfast, snacks, or even a meal replacement!

In this winter anti-inflammatory smoothie recipe we’re gonna be taking advantage of cauliflower and, obviously, lemon.

anti inflammatory lemon tart smoothie

This smoothie recipe includes:

  • 1 lemon, juiced
  • 1 frozen banana
  • 1 cup of frozen cauliflower
  • 2 tbsp of coconut butter
  • 1/4 cup of vanilla protein powder
  • And 1 ½ cups of unsweetened milk
anti inflammatory lemon tart smoothie for breakfast

Frozen bananas

frozen banana in a freezer bag
cutting a frozen banana
cutting a frozen banana

Now if you don’t have a bag of frozen bananas and just toss bananas into the freezer when they’re about to go bad like I do, the easiest way to use them is to put in the microwave for about 20 seconds, then just slice the skin off the banana and slice the banana up. I know it looks super gross, but bananas naturally brown in the freezer like that, so no worries.

Frozen cauliflower

frozen cauliflower in bags

For the cauliflower, you can find this in the freezer section at your grocery store, but just know that they should have cauliflower florets, and riced cauliflower. You can use either, but I prefer the riced because that’s just that much less blending you’ll need to get the chunks out of your smoothie.

Coconut butter

coconut butter

Now for the coconut butter, this can sometimes be tricky to find. Basically, coconut butter is the coconut meat ground down into butter, the same way that peanut butter or any other nut butter is made.

So for this recipe if you can’t find coconut butter, you can do one of 2 things:

  1. Either make your own coconut butter with coconut flakes—but you’ll need to make sure they’re free of any type of coating,
  2. Or you can use coconut oil.

The difference in the two lies in the fact that the fat is all extracted from the coconut butter, which is the oil. So on these containers you can see that they have the same servings size, and per 1 TBSP, the coconut butter has 100 calories, 10 grams of fat, 3 grams of carbs, and 2 grams of fiber.

Coconut oil, on the other hand, is 120 calories of only fat. No carbs and no fiber.

coconut butter and coconut oil jars

If you’re counting calories and/or macros, this is something to be aware of if you need to sub out the coconut butter.

Protein powder

putting protein powder into a blender

For the protein powder, I recommend checking the label and making sure there’s no sugar added. A lot of reputable protein powders are now using stevia or monk fruit to sweeten the powder.

If you can handle dairy, a whey protein powder is great. If you need non-dairy or vegan, pea protein powder is really great.

Milk

pouring milk into a measuring cup

And lastly, the milk can either be dairy if you can tolerate it or any other non-dairy unsweetened milk. Make sure it’s unsweetened so it doesn’t have added sugar.

I really don’t like using oat milk either because it has so many carbs straight from grains with no fiber.

Directions

So into the blender, we juice our whole lemon, add in the frozen banana, 1 cup of frozen cauliflower, 2 TBSP coconut butter, ¼ cup of vanilla protein powder, and 1 ½ cups of unsweetened milk.

Then blend or pulse it in a high-powered blender until it’s super smooth, pour, and enjoy!

pouring a lemon tart smoothie into a glass
adding a lemon peel to a lemon tart smoothie
placing a straw into a lemon tart smoothie
FIND EVEN MORE ANTI-INFLAMMATORY RECIPES HERE!

Grab the free Winter Anti-Inflammatory Meal Prep Guide: Click the image below! 👇

anti inflammatory meal plan
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Lemon Tart Smoothie

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This anti inflammatory smoothie is packed with protein, fiber, and healthy fat, making it perfect for a winter breakfast, snack, or even meal replacement.

  • Author: Laura Brigance, MS, CHC
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 smoothie 1x

Ingredients

Scale
  • 1 lemon, juiced
  • 1 frozen banana
  • 1 cup of frozen cauliflower
  • 2 tbsp of coconut butter
  • 1/4 cup of vanilla protein powder
  • And 1 1/2 cups of unsweetened milk

Instructions

Place all ingredients in a high powered blender.

Pulse or blend on high until super smooth.

Enjoy!

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Carrot Cake Smoothie

This carrot cake smoothie takes advantage of our winter root vegetables while packing an anti-inflammatory smoothie punch that’s filling and satisfies the sweet tooth!

anti inflammatory carrot cake smoothie

So let’s talk ingredients.

carrot cake smoothie ingredients

Carrot

grating a carrot
shredded and grated carrots on a cutting board

Our carrot is gonna be raw so the smaller the pieces you can put in your blender, the easier it will be to get smooth.

Frozen bananas

cutting a frozen banana on a cutting board

If you don’t have a bag of frozen bananas and just toss bananas into the freezer when they’re about to go bad like I do, the easiest way to use them is to put in the microwave for about 20 seconds, then just slice the skin off the banana and slice the banana up.

I know it looks super gross, but bananas naturally brown in the freezer like that, so no worries.

Milk

pouring milk into a measuring cup over a blender

The milk can either be dairy if you can tolerate it (organic, full fat) or any other non-dairy unsweetened milk. Make sure it’s unsweetened so it doesn’t have added sugar.

I really don’t like using oat milk either because it has so many carbs straight from grains with no fiber.

Yogurt

2 containers of yogurt on a counter top

I personally prefer Greek yogurt, so if you can tolerate dairy- I’ve got 2 options for you that abide by anti-inflammatory diet guidelines.

  1. The first is just plain unsweetened Greek yogurt.
  2. The second is the Oikos brand called Oikos Pro.

I always prefer for any dairy to be organic, but if it’s not available, these options will do. The Oikos Pro has no sugar added, and no artificial sweeteners, but has added whey protein to bump up the protein content.

If you’re dairy free you can use coconut yogurt or any other dairy-free yogurt as long as it’s unsweetened.

Cinnamon

holding a bottle of cinnamon forward

Cinnamon is a beautiful spice that adds that perfect complimentary carrot cake spice, and not only is anti-inflammatory, but it also helps control blood sugar levels.

Fresh ginger

grating fresh ginger over a blender

Lastly, fresh ginger is an amazing add-in whenever you’re able. It’s got anti-inflammatory properties and gives this smoothie recipe the bite that it needs to be fresh, zingy, and satisfy your sweet tooth.

Directions

So once we’ve got the carrot chopped or grated, add it into the blender with the bananas, milk, yogurt, cinnamon, and grated ginger.

sprinkling shredded carrot on top of a carrot cake smoothie

Then blend it in your high-powered blender, pour up your anti-inflammatory Carrot Cake Smoothie, and enjoy!

FIND EVEN MORE ANTI-INFLAMMATORY RECIPES HERE!

Click the image below to grab the Free Winter Anti-Inflammatory Meal Prep Guide! 👇

winter anti inflammatory meal plan
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Carrot Cake Smoothie

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This carrot cake smoothie takes advantage of our winter root vegetables while packing an anti-inflammatory smoothie punch that’s filling and satisfies the sweet tooth!

  • Author: Laura Brigance, MS, CHC
  • Yield: 1 smoothie 1x

Ingredients

Scale

1 medium carrot, chopped or grated

2/3 of a frozen banana (or 2/3 cup frozen banana)

1/2 cup of unsweetened milk

1/2 cup Greek yogurt

1/4 tsp cinnamon

1 tsp grated ginger (fresh)

Instructions

  1. Grate or finely chop the carrot.
  2. Grate the fresh ginger.
  3. Combine all ingredients into a high-powered blender. Blend on high until super smooth, taking care to ensure all the carrot chunks are broken down.
  4. Pour and enjoy!

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Citrus Pear Smoothie

This Citrus Pear Smoothie is a green anti-inflammatory smoothie that combines signature winter flavors to create an absolutely refreshing snack or breakfast smoothie.

citrus pear smoothie

So let’s talk ingredients.

citrus pear smoothie ingredients

Frozen avocado

So, first off, if you’re not using frozen avocado chunks, which you can buy at the grocery store, you can either freeze your own avocado ahead of time, or use it at room temperature.

Just know that if you use it at room temperature, that’s the only ingredient that was frozen, so we’ll need to use some ice in the place of part of the water so your smoothie is cold and slushie.

Pear

cutting a pear into wedges with an apple corer

We start out cutting up the pear and parsley. Pear is so delicious when it’s in season in the winter, and the skin is usually softer than an apple.

The skin is also full of antioxidants, and one in particular is quercetin, which has been shown to reduce inflammation, plus it has lots of fiber.

So I keep the skin on. You can cut the top and bottom off so it stands on its own, then use an apple corer get perfect wedges while taking the core out.

Parsley

chopping parsley on a cutting board

Parsley is full of vitamins K, C, A, and Bs. It’s also been shown to help reduce blood pressure and bloating, so I love to use parsley in any recipe I can. It just needs to be roughly chopped for this smoothie.

Lemon juice

juicing a lemon into a blender

Lemon juice adds just a bit of tang to this smoothie, as well as a bit more Vitamin c. Fresh is always best since most lemon juice in the bottle has added preservatives.

Water

pouring water into a blender for an anti inflammatory citrus pear smoothie

Make sure you use filtered water, and if your avocado isn’t frozen, use ½ cup of water and about ¾ to 1 cup of ice to replace the 1 cup of water.

Instructions

And then we just add all the ingredients to the high-powered blender, blend really well until all smooth—remember it’s chopping up pear skin if you kept it on, so you may need to let it go for a bit.

blending a citrus pear smoothie in a high powered blender
pouring a citrus pear smoothie into a glass
drinking a citrus pear smoothie

Then pour up and enjoy!

👇Grab the free Winter Anti-Inflammatory Meal Prep Guide! Click the image below! 👇

winter anti inflammatory meal plan
FIND EVEN MORE ANTI-INFLAMMATORY RECIPES HERE!
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Citrus Pear Smoothie

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This smoothie combines the winter flavors of pear and citrus with anti-inflammatory greens to create a refreshing combo that will keep you full.

  • Author: Laura Brigance, MS, CHC
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 smoothie 1x

Ingredients

Scale

1/2 avocado (or 1/2 cup frozen avocado chunks)

1 pear

1 cup of spinach

1 handful of parsley (fresh)

1/2 of a lemon, juiced

1 cup of water

Notes

If you don’t have frozen avocado, you can freeze your own, or substitute 3/4 cup ice and 1/2 cup of water for the full cup of water in the recipe.

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Anti Inflammatory Pumkin Cheesecake Smoothie

The Anti-Inflammatory Vegan Pumpkin Cheesecake Smoothie You’ve Been Waiting For

Today we’re making what tastes like dessert but is a balanced meal with a fall-inspired yummy twist: Pumpkin Cheesecake Smoothies

pumpkin cheesecake smoothie anti inflammatory vegan gluten free

So, there’s nothing better than that break in heat from the summer and smelling fall in the air, and when it comes to easy, yummy, FAST meals, you can’t beat a smoothie.

This fall-inspired, anti inflammatory Pumpkin Cheesecake Smoothie owes its anti-inflammatory balanced macro goodness to pumpkin and banana and a surprise ingredient that gives it that creamy cheesecake mouthfeel that keeps us coming back for more. 😋

Want the free printable PDF guide to learn how to do Fall Anti-Inflammatory Meal Prep for crazy busy fall weeks? Grab the free GUIDE by clicking the image below! 👇👇👇

fall anti inflammatory meal prep pdf

And here’s how you make it…

pumpkin cheesecake smoothie anti inflammatory vegan gluten free

Prep Your Ingredients

Although many smoothies are just ‘dump and blend’, this one needs two ingredients pre-frozen: a banana and the pumpkin puree.

We keep bananas that were about to go bad in a baggie in the freezer so I always have them on hand for smoothies (or ice cream). But the pumpkin puree is a different story.

For this smoothie I measured out the pumpkin puree and placed it on a silmat and put it in the freezer. (This should freeze for about 30 minutes to an hour.)

pumpkin cheesecake smoothie anti inflammatory vegan gluten free

Dump and Blend

Once those 2 ingredients are frozen you’re free to dump them all in a high-powered blender (my choice is the Ninja), including our secret ingredient that we use instead of cream cheese: Silken tofu.

(Some links may be affiliate links, meaning if you click on and then purchase, I’ll get a portion of the proceeds, at no additional charge to you.) 🙂

Now, if you’ve never eaten or used tofu before, settle down. I used to avoid it like the plague because of all the bad press soy has gotten over the years. The truth is that it’s full of vegan (complete) protein, fiber, and healthy fat.

The reason some soy isn’t considered healthy is because if it’s NOT organic, it’s laden with chemicals, and the soy oil is extremely oxidized.

So choose organic and you’re good to go!

Also, if you can’t find silken (which is a much softer version), you can still use medium or firm, you may just have to add a few TBSP of water and blend longer for it to get super smooth.

Blend all your ingredients until super smooth (scraping the insides of the blender if needed).

pumpkin cheesecake smoothie anti inflammatory vegan gluten free

Then pour it up and enjoy!

pumpkin cheesecake smoothie anti inflammatory vegan gluten free
pumpkin cheesecake smoothie anti inflammatory vegan gluten free
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Pumpkin Cheesecake Smoothie

pumpkin cheesecake smoothie anti inflammatory vegan
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The Anti-Inflammatory Vegan Cheesecake Smoothie You've Been Waiting For

  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 1x

Ingredients

Units Scale
  • 8 oz tofu (silken)
  • 1 banana (frozen, small)
  • 1/2 cup pureed pumpkin (frozen for 30 min – 1 hour beforehand)
  • 1/4 cup unsweetened almond milk (or other non-dairy alternative)
  • 2 TBSP lemon juice (about 1/2 a lemon, juiced)
  • 1 tsp cinnamon

Instructions

  1. Freeze pureed pumpkin beforehand for 30 min – 1 hour.
  2. Add all ingredients to a high powered blender.
  3. Blend until super smooth. Pour into a glass and enjoy!

Notes

Fat: 11

Carbs: 43

Fiber: 11

Protein: 22

Nutrition

  • Calories: 323

Did you make this recipe?

Share a photo and tag us @truewell.co — we can’t wait to see what you’ve made!

Grab the free Fall Anti-Inflammatory Meal Prep Guide by clicking the image below! 👇👇👇

fall anti inflammatory meal prep pdf

Make sure you COMMENT BELOW on how you like it any substitutions you may have made!

*And don’t forget to PIN it or SHARE! 💖

pumpkin cheesecake smoothie anti inflammatory vegan gluten free

Lavender Lullaby Mocktail

By far one of the coolest things to trend in the last couple years is the love of mocktails–hence special months like Sober October and Dry January–so that we can enjoy special treats without the guilt like this sleep-inducing Lavender Lullaby Mocktail.

Don’t be intimidated by the lavender… this is just one of many new types of drinks and mixers more crafty than our Boonesfarm predecessors. 😁

The lavender in this craft lavender mocktail isn’t overwhelming; but it is known to induce calmness and help some sleep. Which makes it the perfect post-dinner treat.

**One thing I will caution: Not all lavender sodas are sugar-free, EVEN if they say ‘dry’!! Check the label to ensure you’re getting sugar-free to keep your mocktail anti-inflammatory, low-carb, and keto!

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Lavender Lullaby Mocktail

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The lavender in this craft lavender mocktail isn't overwhelming but is known to induce calmness and help some sleep. Which makes it the perfect post-dinner treat.

  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 1x
  • Category: Drinks

Ingredients

Scale
  • 1 bottle dry lavender soda (*Make sure it's 'diet' or 'sugar-free'!)
  • 2–3 basil leaves (muddled)
  • 1 TBSP lemon juice (fresh is best)
  • 2 drops liquid stevia (or use 1–2 tsp erythritol (Swerve brand is great))

Instructions

  1. Fill glass with ice. Fill a highball glass with ice.
  2. Muddle basil. Place muddled basil in glass.
  3. Pour lemon juice + sweetener. Pour in lemon juice and drops of stevia (or other sweetener).
  4. Fill with lavender soda. Fill the glass with lavendar soda.
  5. Garnish + enjoy! Garnish with basil if you need more fragrance. Enjoy!

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Cucumber Cherry Lime Mocktail

What a better way to celebrate summer than to use in-season ingredients that have the bonus of giving us better sleep — like this Cucumber Cherry Lime Mocktail!

Although this craft mocktail contains cherry juice, which is essentially straight fructose, the cucumber’s fiber will help blunt the blood-sugar spike. Also, tart cherry juice has mega phyto-nutrients and antioxidants!

{If you’re diabetic or pre-diabetic, please be smart about consuming drinks with fruit juice. This is technically sugar free, but that only means ‘added sugars’. The fruit juice still contains fructose!}

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Cucumber Cherry Lime Mocktail

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  • Prep Time: 7 minutes
  • Total Time: 7 minutes
  • Yield: 1 1x
  • Category: Drinks

Ingredients

Units Scale
  • 1/3 cup cucumber (peeled and chunked)
  • 1/8 cup tart cherry juice (Montmorency cherry juice)
  • 1/8 cup lime juice (fresh is best)
  • 4 oz seltzer water (plain, unflavored)

Instructions

  1. In high-powered blender cup, place cucumber chunks, cherry juice, and lime juice.
  2. Pulse 20-30 seconds until completely smooth.
  3. Pour into glass over ice cubes.
  4. Fill with seltzer water and serve.

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Cherry Sour Mule Mocktail

An amazing way to celebrate cooler weather and earlier nighttime hours is to combine tart cherry (for its sleep-inducing properties) with a Moscow mule to make this delectable Cherry Sour Mule Mocktail.

Although this mocktail is technically sugar-free, it does have tart cherry juice in it, which is basically straight fructose. Tart cherry juice does have less sugar than other cherries, so pay attention to the type you’re buying (it will say Montmorency cherry juice).

So if you’re able to have a bit of sugar and need a boost in sleep, this Cherry Sour Mule Mocktail could be the perfect warm-weather after-dinner beverage!

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Cherry Sour Mule Mocktail

cherry sour mule mocktail
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  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 1x
  • Category: Drinks

Ingredients

Units Scale
  • 1/3 cup tart cherry juice (Montmorency cherry juice)
  • 1/4 cup lime juice (fresh is best)
  • 1 can diet ginger beer (Zevia Mixers is a great brand)
  • 1 sprig mint (for garnish + aroma)

Instructions

  1. Place large ice cube or ball in a copper mug.
  2. Pour lime juice and cherry juice over ice.
  3. Fill with diet ginger beer.
  4. Garnish with mint + enjoy!

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Tart Cherry Almond Mocktail

If you’re searching for a way to use tart cherry to improve your sleep, look no further than this Tart Cherry Almond Mocktail! The sweet almond and tart cherry mesh together beautifully and give a delicious treat to send you off to dreamland.

Tart cherries have been shown to boost sleep through melatonin content and possibly the high amounts of antioxidants. They also have a lower sugar content than other cherries.

So while keeping your blood sugar down is a concern for supporting better sleep (and is necessary for diabetes and inflammatory conditions), this mocktail may still be a viable option, even with the straight tart cherry juice.

Although alcohol can always be added to mocktails to make a full-on cocktail, I don’t advise doing it with this recipe. The recipe-tester (that would be me) advised that it will turn this delicious treat of a beverage into a large, full glass of cough-syrup flavor. No thank you.

Instead, enjoy this tart cherry mocktail treat alcohol-free after or during dinner to prep you for bedtime!

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Tart Cherry Almond Mocktail

tart cherry mocktail
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  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 1x
  • Category: Drinks

Ingredients

Units Scale
  • 1/3 cup sugar-free cream soda ((diet or Zevia brand))
  • 1/3 cup tart cherry juice (Montmorency )
  • 1/2 tsp almond extract
  • 1 sprig mint (optional)

Instructions

  1. Place ice in short tumbler. Place ice cube/s in a short tumbler.
  2. Pour ingredients into glass over ice. Pour almond extract first, then tart cherry juice, and top it with the diet cream soda.
  3. Garnish with mint + enjoy! Add a sprig of mint for garnish.

Notes

**I don’t recommend converting this to a full-on cocktail by adding alcohol– it turns the drink into cough-syrup flavor.

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Pineapple Kiwi Mocktail

When it comes to a mocktail that’s fun + fruity but has the added benefit of improving sleep, this Pineapple Kiwi Mocktail is pretty much perfect!

Pineapple contains melatonin, which helps improve sleep, and kiwifruit has been shown in studies to improve sleep as well, making them a perfectly dynamic duo.

What I love about this Pineapple Kiwi Mocktail recipe is that even though we’re using fruit, which contains fructose, we’re not using straight juice. The fruit itself stays in the recipe, which keeps all the fiber. This is important for sleep to help blunt blood-sugar spikes, which can interfere with sleep.

Plus the tropical feel of this mocktail is super fun!

{This is not to say that this mocktail is a good option if you’re diabetic or pre-diabetic and having a hard time controlling your blood sugar. Know your body and go from there. ie-be smart about your mocktail options!}

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Pineapple Kiwi Mocktail

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  • Prep Time: 7 minutes
  • Total Time: 7 minutes
  • Yield: 1 1x
  • Category: Drinks

Ingredients

Units Scale
  • 1 kiwi fruit (peeled and chunked)
  • 1/4 cup frozen pineapple chunks (or can use canned)
  • 2–3 drops liquid stevia (to taste)
  • 1 can lemon seltzer water (or sparkling water)
  • 1 sprig fresh mint leaves (optional, for garnish and aroma)

Instructions

  1. Puree fruit and stevia. Put chunks of kiwi and pineapple, and stevia drops in a high-powered blender cup. Add 1/4 cup seltzer water and pulse approx 20-30 seconds until pureed into a smoothie-like texture.
  2. Place ice in glass. Place ice cubes in a large glass.
  3. Pour into glass. Pour fruit mixture into glass.
  4. Top with selzer. Top it off with seltzer water and stir.
  5. Garnish and enjoy! Garnish with mint. Enjoy!

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