Soothing Strawberry Smoothie

This healing herbal remedy boosts the immune system, soothes sore throats, and chases away any winter bugs.

This smoothie is a favourite in our household if any of us are feeling a little under the weather.

It is vegan, low sugar and refined sugar-free, and packed full of goodness.

This is the go-to drink if you or your family have a sore throat, a poorly tummy, or you are feeling a little under the weather. The oats and slippery elm, and ginger help the belly, the slippery elm coats and protects a sore throat, and the ginger and echinacea help support the immune system.

Whenever someone in the family has a poorly tummy and hasn't wanted to eat for a while, I will knock them up a dish with oats. Oats are one of the healthiest grains on earth, they’re gluten-free (as long as they are not processed in a gluten-free factory, do check on the packet if you are gluten intolerant) whole grain, and a great source of important vitamins, minerals, fiber, and antioxidants - they are particularly rich in magnesium. They are also rich in carbs and fibre, and higher in protein and fat than most other grains.

Studies have shown that oats and oatmeal have additional health benefits, these include weight loss, lower blood sugar levels, and a reduced risk of heart disease. This is because oats contain many powerful antioxidants, including avenanthramides, compounds responsible for helping reduce blood pressure. They also are high in the soluble fiber beta-glucan, which has numerous benefits - it helps reduce cholesterol and blood sugar levels promotes healthy gut bacteria, and increases feelings of fullness. It is also believed that soluble fiber beta-glucan, oats may improve insulin sensitivity and help lower blood sugar levels. So all in all I think it's safe to say oats are underrated super grain. Always try to go for organic oats where possible, these are quite easy to find in your local supermarket, and are often cheaper than the branded porridge oats,

My other go-to ingredient when someone I care for is under the weather is echinacea, I always choose echinacea purpurea root powder, as this is far more active and effective than standard echinacea herb cut leaf at supporting the immune system.

It is believed that echinacea helps promote healthy respiration, kidney and liver functions especially following viral or bacterial infections, or high stress/workloads. These findings have been backed up by research from The University of Connecticut, who performed a meta-analysis study that determined that:

• Echinacea can reduce the chances of catching a common cold by 58 percent

• Echinacea reduces the duration of the common cold by almost one-and-a-half days

Another study showed that the plant's extracts were able to fight viral respiratory infections, including the flu, while also reducing inflammation and reducing the risk of developing bacterial complications. And this is not all, in the past echinacea was used by the Great Plains Indians as a painkiller. It’s an especially effective pain reliever for, pain in the bowels and stomach, sore throats, and headaches. You can find echinacea in most food stores and online, here is a well-trusted brand of echinacea purpurea powder.

Ginger is also a favourite in our household. Ginger is a very common household spice and it's easy to source, you'll find it in the supermarkets or local stores. You mind be interested to hear that it is closely related to turmeric, cardamom, and galangal. It is actually the rhizome (underground part of the stem) that we commonly use and call ginger root or, simply, ginger. It can be used fresh, dried, or powdered, I personally always prefer to use it fresh when possible.

Ginger has numerous health properties, too many to mention here, but here are just a few of its benefits:

• It is high in gingerol, a substance with powerful anti-inflammatory and antioxidant properties - it's believed to help reduce oxidative stress, which is the result of having an excess amount of free radicals in the body. Which helps conditions such as osteoarthritis and other arthritic conditions.

• Ginger appears to speed up emptying of the stomach, which can be beneficial for people with indigestion and related stomach discomfort.

• It helps to relieve various types of nausea, including chemotherapy-related nausea, nausea after surgery, and morning sickness.

• It helps reduce menstrual cramps when taken at the beginning of the menstrual period.

• Ginger has been shown to lower blood sugar levels and improve various heart disease risk factors in people with type 2 diabetes, and there’s some evidence, that ginger can lead to significant reductions in LDL (bad) cholesterol, total cholesterol, and blood triglyceride levels.

Despite all these health benefits (and there are more!) I generally use it to reduce inflammation or settle poorly stomachs, or as an immunity boost.

Slippery Elm is a herb I only came across a few years back but is fast becoming a regularly used remedy in our house. It is native to the Eastern United States and widely cultivated to harvest its bark. When the bark is mixed with water, it generates a sticky material known as mucilage, which is therapeutic and soothing to anything it touches. The history of slippery elm is very interesting and well worth a read if plant origins and herbology interest you.

The slippery elm mucilage is known to coat and soothe the mouth, throat, stomach, and intestines, bringing relief to many gastral complaints. It is actually a demulcent, which means that it is capable of soothing the lining of the stomach and intestines and reducing irritation, recent studies have shown that slippery elm can help treat the symptoms associated with inflammatory bowel diseases like Crohn’s disease, ulcerative colitis, and irritable bowel syndrome (IBS). Other conditions and symptoms it has been known to help relieve are; sore throats, bad coughs, heartburn, GERD, constipation, diarrhea, and irritation of the urinary tract. And the great thing is it is a child-friendly herb.

You may find it a little harder to find Slippery elm than other herbs, I source mine here.

So back to the Soothing Strawberry Smoothie, this drink is gentle on the tummy and refreshing to drink. When my son refuses to eat because he feels too sick, this always brings him around. As well as being easy to drink, it'll leave you feeling pleasantly full, and the cherry on the cake is knowing that it is boosting your immune system.

This is a definite must-have for anyone who is health-conscious. Enjoy!

Soothing Strawberry Smoothie Recipe

Ingredients:

2 cups of organic oats

1/2 cup of shredded (desiccated ) coconut

1 1/2 cups of frozen strawberries (organic if you can)

2cm chunk of fresh ginger

1 tsp of echinacea pururea powder

3/4 tsp of dried ground rosehips

1 tsp of slippery elm

(optional: 1 tsp of maca powder)

500ml of coconut milk ( I use Rude Health coconut drink, you could use another non-dairy milk, but it is important it is not dairy - see above for explanation)

Optional:

1tsp of Maca powder

3 Medjool dates ( dd these if you'd like it to be a little sweeter).

Directions:

You will need to blend together all the ingredients until smooth. I use a Nutribullet, If using a blender like this you will need to put the frozen strawberries into the cup first, followed by the other dry ingredients. Then add the milk to the fill line, and blend. Make sure to blend until all the ingredients are mixed and it is smooth.

This recipe makes 2- 3 portions depending on your serving sizes.

Optional:

If adding the optional ingredients - Add the maca powder with the other herbs, and the dates at the end, place on top of all the ingredients, and then blend.