Winter Flu-fighter Smoothie

This smoothie is:
• Dairy-free
• Gluten-free
• Vegan (If you substitute honey for maple syrup)
• Eggless
• Soy-free (If you use almond, rice, hemp or coconut milk)
• Nut-free (If you use soy, rice, hemp or coconut milk)


Since being back home, I have been feeling a bit under the weather and I think I may be coming down with the flu. This is somewhat annoying as I have not had the flu in over two years, so there goes my track record. At least, I have brought something back with me from my recent trip to Cape Town…

One trick that I have learnt over the years is that when I start to feel the onset of flu symptoms, it is best that I nip it at the bud immediately. Even more so when I start to feel that distinctive tickle at the back my throat, which is usually indicative of Strep throat, this is when I know I need to use salt water. I learnt about this method years ago while I was in high school and it is rather straightforward – simply gargle with salt water two to three times a day. For the most part, this helps to alleviate a sore throat, by creating an unfavourable environment for the Streptococci bacteria. But this trick alone is insufficient to combat these nasty buggers.

I am sure many of us are familiar with a number of home remedies for combating the common cold or flu, for that matter.
I remember one such remedy that my mother used quite often, and that was Ginger milk. She would make this by simply heating both milk and raw ginger together over a stovetop. Not only did this taste amazing, but it really helped with soothing my throat.

And so, this got me thinking… what if I combined all the flu remedies that I am familiar with into a single smoothie? And so, this flu-flighter concoction was derived.


I combined a mixture of ginger root, cinnamon, honey and turmeric powder – all of which are known for their antibacterial properties. I also added oranges and Cape gooseberries for my boost of vitamin C, along with my staple smoothie ingredients, i.e. Maca powder, gluten-free oats, chia seeds and almond milk (can be substituted for any milk substitute).

This smoothie tasted quite interesting, but not in a bad way. The addition of the ginger and cinnamon made it spicy, whilst the orange juice added notes of citrus, which balanced everything nicely.
My one regret of this recipe were the raisins. While they did add some sweetness to the smoothie, my blender did not do a good job in blending them sufficiently.

Overall, I would really recommend that you give this a try, especially if you are feeling a bit under the weather or if you are recovering from the flu.

Preparation time: 10 minutes
Total time: 10 minutes
Serves: 1

• ¼ cup of Cape gooseberries
• ¼ cup of raisins (optional)
• 1 banana
• 1 orange (juiced)
• 1 tbsp of honey
• 3 tbsp gluten-free oats
• 1 tbsp chia seeds
• 1 tbsp maca powder
• ½ tsp turmeric powder
• 1 tsp cinnamon powder
• ~200 ml almond milk (according to your preference on consistency)

1. Combine all ingredients and blend until smooth.
2. Taste and adjust, if needed.
3. Serve and enjoy.
4. Clean up the disaster that you left behind in the kitchen.