Travel is exhilarating and full of adventure, but it can also be hard on your body.
Between long flights, traffic-filled road trips, new time zones, and exposure to different environments, your immune system can use a little extra love once you’re back home.
Replenishing with nutrient-packed, immune-boosting smoothies is a tasty, refreshing way to help your body recover from your journey.
Here’s a guide to some of the best ingredients to add to your post-travel smoothies, along with three delicious recipes you can blend up as soon as you’re back!
What’s On Deck:
Why Smoothies?
Smoothies are quick to make, easy on the stomach, and filled with vitamins, minerals, and antioxidants that support immunity and digestion. Unlike heavier meals, smoothies offer hydration and fuel without bogging you down. Let’s explore some ingredients that pack a punch in boosting immunity and promoting recovery.
Immune-Boosting Ingredients to Include
1. Citrus Fruits – Oranges, lemons, and grapefruits are rich in Vitamin C, a powerful antioxidant known for its immune-boosting properties. They’re also refreshing and hydrate your system. I recently fell in love with a smoothie recipe from Fit with Coco that uses half of an entire orange! I was skeptical at first, but now it’s a go-to in my rotation.
2. Ginger – This spice has anti-inflammatory properties and can help soothe your stomach, especially helpful after long travel days. It’s great for immunity and digestion. The one time I would skip ginger is if you have a sore throat. I learned that adding a fiery ingredient to an already inflamed throat can make things worse versus better. Swap ginger for peppermint for a cooling effect if you need to.
3. Spinach and Kale – Leafy greens are packed with essential vitamins and minerals like Vitamin C, iron, and folate, supporting both immunity and energy levels. I ALWAYS, and I mean always, have a pack of frozen spinach in my freezer. I am notoriously bad at using spinach before it wilts. My quick fix to reduce waste and prep for smoothies is to put that entire bag of spinach in the freezer so it’s ready to use when I need it.
4. Turmeric – Known for its anti-inflammatory and antioxidant properties, turmeric can give your immune system a real lift. Pair it with black pepper to improve its absorption. This is a great inclusion in small amounts since it does have a peppery flavor profile that can easily overpower subtle fruits. Consider pairing it with a bold fruit profile like mango or pineapple.
5. Berries – Blueberries, strawberries, and raspberries are high in antioxidants that combat free radicals and support overall immunity. They add a natural sweetness and vibrant color to your smoothie. But if you want a vibrant color, not some puke brown or dull green, don’t combine vegetables and berries — trust me.
6. Greek Yogurt – Packed with probiotics, Greek yogurt helps promote gut health. Since a healthy gut is key to a strong immune system, this is a great base for a post-travel smoothie.
7. Honey – Known for its natural antibacterial properties, honey adds sweetness and also supports immune function. Depending on the smoothie you’re making, you can also opt for agave or maple syrup for a different flavor profile. However, honey is always going to be the best option from a herbal and medicinal perspective.
Want a post-travel snack that’s easy to prep and great for a quick bit? Check out these Protein-Packed Sausage McGriddle Bites.
Post-Travel Smoothie Recipes to Try
1. Citrus Sunrise Smoothie
This smoothie is bright, refreshing, and full of immune-boosting ingredients to start your day.
Ingredients:
– 1 orange, peeled
– ½ lemon, juiced
– ½ cup Greek yogurt
– ½ inch fresh ginger, peeled
– 1 tsp honey
– 1 cup coconut water
Instructions:
1. Add all ingredients to a blender.
2. Blend until smooth and creamy. Adjust sweetness with extra honey or add half a banana for extra potassium, if desired.
3. Pour into a glass and enjoy!
2. Berry Ginger Glow Smoothie
Packed with antioxidants, this smoothie helps your body fight off any lingering germs and promotes a healthy immune response.
Ingredients:
– 1 cup mixed berries (blueberries, strawberries, raspberries)
– ½ cup Greek yogurt
– 1 scoop vanilla or unflavored protein powder
– ½ inch fresh ginger, peeled
– 1 tbsp chia seeds
– 1 tsp honey
– 1 cup almond milk
Instructions:
1. Blend all ingredients together until smooth.
2. Pour into a glass, sprinkle some extra chia seeds on top, and enjoy!
3. Golden Green Immunity Smoothie
With anti-inflammatory turmeric and Vitamin C-rich kale, this smoothie is a powerful post-travel reset.
Ingredients:
– 1 cup spinach
– ½ banana (for natural sweetness)
– ½ tsp turmeric powder (add a pinch of black pepper for better absorption)
– 1 cup almond milk or coconut milk
– ½ orange, peeled
– 1 tbsp hemp seeds (for added protein)
Instructions:
1. Blend all ingredients until smooth.
2. Add a few ice cubes if you prefer a thicker texture.
3. Sip, enjoy, and feel the immune boost!
4. Tropical Green Smoothie
Here’s a tropical, creamy smoothie that’s perfect for a refreshing, immune-boosting boost after travel. This is my absolute go-to smoothie and has been for years! The mango and pineapple bring a burst of tropical flavor, while spinach and avocado add a nutrient-rich, creamy twist.
Ingredients:
- 1 cup mango chunks (fresh or frozen)
- ½ cup pineapple chunks (fresh or frozen)
- 1 cup spinach leaves
- ½ avocado
- 1 cup coconut water (or almond milk for extra creaminess)
- 1 tsp honey or agave syrup (optional, for sweetness)
- Ice cubes (optional, for a thicker texture)
Instructions:
- Add the mango, pineapple, spinach, avocado, and coconut water (or almond milk) to a blender.
- Blend on high until smooth and creamy. Add honey if you’d like a bit more sweetness. My favorite addition is a scoop of vanilla or unflavored protein powder for a more filling smoothie that gets me through any afternoon slump.
- Pour into a glass, garnish with a slice of pineapple, and enjoy!
Tips for Getting the Most Out of Your Post-Travel Smoothies
1. Add High-Quality Protein for Sustained Energy: Protein helps stabilize your energy levels, which can be especially helpful as your body recovers from travel. Greek yogurt, hemp seeds, or a scoop of protein powder can keep you feeling full. I love combining vanilla protein powder with PB2 powder to make a delicious combo that keeps me feeling sustained and satiated.
2. Hydrate with Coconut Water: If you’re feeling dehydrated or want to ensure you’re getting the right minerals in your smoothies, use coconut water as your smoothie base. It’s packed with electrolytes and helps replenish lost fluids. I am constantly combining coconut water with juice to make the most out of whatever tropical smoothie I’m making. It’s a better choice than plain water and a great option when you want to keep your sugar levels down.
3. Choose Fresh and Organic: Fresh fruits and veggies contain more nutrients than processed or frozen options. Organic produce minimizes exposure to pesticides, keeping your smoothies as clean as possible. However, if you’re like me and using organic fruits and vegetables before they go bad seems truly impossible, buy the organic options then break them down and store them in the freezer for easy access to high-quality foods and reduce your waste.
4. Prep in Advance: After traveling, it’s normal to feel tired and ready to lay in bed for two days or more. Prepping smoothie bags before your trip can make it easy to blend up a nutritious drink as soon as you’re back. Just add liquid, blend, and enjoy!
Bringing It All Together
Post-travel smoothies are a fantastic way to replenish your body, boost immunity, and ease back into your routine. Each of these smoothie recipes combines vibrant, nourishing ingredients that refresh and support your body’s natural defenses.
So the next time you return from a trip, give yourself a quick wellness boost with a delicious smoothie — your immune system will thank you!
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