3 Ingredients: Smoothie Secrets to Crush Winter Inflammation From Morning to Night

3. Blueberries: Soothing Evening Elixir

As daylight fades and your body seeks calm, blueberries deliver their signature soothing touch. Behind their vivid hue lies a powerhouse of anthocyanin antioxidants that combat inflammation, boost immunity, and support brain health—vital during winter’s demanding months. Food expert Catherine McCord highlights how frozen blueberries, picked at their seasonal peak, lock in even more nutrients than fresh; they’re accessible year-round with no nutritional compromise. Blend a generous cup with spinach, unsweetened almond milk, and cinnamon for natural sweetness and a gentle, calming finish to your day. This evening elixir can help your body recover from daily stress, encourage restful sleep, and wrap your mind and body in a sense of self-care. Blueberries make it easy to end winter evenings with a smile and a quiet moment of gratitude, no matter what the day has brought.

4. Blend Smart: Layering for Best Nutrition

Achieving smoothie perfection isn’t just about what you add—it’s how you blend it all together. Start with your liquids (like almond milk, oat milk, or plain water) to create a vortex that pulls soft and powdered ingredients downward, ensuring even blending. Add leafy greens or soft fruits next, saving the harder or frozen items for last. This sequence helps break down sturdy bits gradually, protecting delicate nutrients from overheating. Frances Largeman-Roth, RDN, recommends adding fiber (chia or flaxseed) or a scoop of protein for staying power and blood sugar balance, especially important in the colder months when meals tend to be heavier. Blending gently—pulsing, then finishing at a lower speed—preserves flavors, prevents bitterness, and creates an extra-creamy texture that’s just right. Smart layering brings together all three super ingredients and your winter wellness goals in every sip.