Smoothies are an easy A.M. grab-and-go, but did you know that they can also curb morning sickness?
"For me, for my kids, [a smoothie] is their one big boost of protein, of nutrition, first thing in the morning," Daphne Oz explains. "And of course, for me, it's cold and a little bit sweet, which [while pregnant and with morning sickness] is easy to suck down and get a bunch of nutrition."
Related: Recipes to try tomorrow AM:
Top smoothie recipes to make now
Top smoothie recipes to make now
Raspberry, Matcha Super Green Smoothie
"Raspberries give this smoothie a certain amount of sweet tartness, while the spinach and matcha powder brings it back down to earth by giving it a subtle earthiness that’s hearty AND delicious." -- Cooking and Beer
"Avocado, pears, parsley, dates, chia and cacao power make up a power house of a smoothie - the cacao blends nicely with the avocado and the dates add a little hint of sweetness that is needed to cut the overall richness, if you prefer your smoothies on the sweeter side I would add 1-2 additional dates." -- Sunday Morning Banana Pancakes
"This smoothie is a good balance of both saturated nutrients while still having a touch of my desired fruity flavor. The frozen fruit, honey and cocoa really help to mask any spinach flavor." -- Lemons and Basil
Daphne's hearty blend is rich in probiotics, fiber and protein, and even makes for great popsicles if you have leftovers. Watch the video above for more tips!
To try Daphne's go-to yourself, blend a ½ cup of whole-fat yogurt or kefir with 1 cup of fresh spinach (or use ½ cup, if frozen). Add a tablespoon of flax or chia seeds (these little guys are chock full of fatty acids and fiber!), and a tablespoon of nut butter. Top with your favorite fruit and add water to blend. Daphne recommends a small frozen banana or another low-glycemic fruit such as berries, an apple or a mango.
Related: Foods to eat when you're sick
Foods to eat when you're sick
Foods to eat when you're sick
Your daily multivitamin: leafy greens
If you’re looking to sustain long-term health, think about loading up on green smoothies, kale salads, and collard chips. “Leafy greens are incredibly nutrient-dense,” explains Manolas, explaining that deep green leaves offer maximum nourishment—they’re full of fiber, vitamins A and C, and B vitamins. And if they’re bitter, even better. “[Bitter greens] are invaluable to your health,” she says, adding that they reputedly aid in digestion by increasing hydrochloric acid levels in the stomach, reducing heartburn, and supporting the second phase of liver detoxification.
Your Emergen-C replacement: red pepper
“In my humble opinion, red [peppers] are one of the finest raw foods to eat,” Manolas notes. Snacking on red peppers with hummus or adding them to salads provides your body an immunity boost via a mega dose of vitamin C (not to mention carotenoids, fiber, and vitamin E). You’ll still get benefits if you eat your peppers cooked, but too much time over heat can cause nutrient loss, so it’s best to stick to a quick stir fry or char on the grill. Fill your fridge with extra peppers during cold and flu season—the vitamin C will help boost your immune system and ward off unwanted illness.
Your stress aid: parsnips
“Parsnips are the new carrot; spread the word!” raves Manolas. The complex carbohydrate aids in brain function and serotonin production, which may help you to reach a state of calm more quickly. Do you usually reach for a plate of fries in times of stress? You’re in luck. Roasted parsnip wedges taste just as good as the spud version—with added health benefits. (And they cook quickly.) The mineral-rich veg also supports healthy bones, blood cells, and (bonus!) clear skin.
Your flu remedy: coconut oil
No one wants to be hit by the flu (and miss boxing class, giving “down for the count” an entirely different and meaning), so stopping it in its tracks is crucial. And while a doc may prescribe antibiotics, the flu is a virus, so you’ll want to load up on antivirals, too. That’s where coconut oil comes in. The healthy fat is incredibly heat-stable, so it maintains its antiviral properties whether you are roasting veggies in it or adding a teaspoon to a cup of tea. (Don’t knock it til you try it.) “A teaspoon of coconut oil in a cup of herbal tea is wonderfully soothing while beneficial for whatever ails you,” assures Manolas. Have a sore throat or nasty cough? Coconut oil can help to soothe and lubricate your throat, too. “All hail our hairy little friend of the plant kingdom!” she says. Amen.
Your nausea relief: ginger
If you have an upset stomach, ginger just might come to your rescue faster than you can get your hands on over-the-counter relief. “Ginger is powerful,” Manolas emphasizes. “Studies have shown ginger to be a strong remedy for nausea, including sea sickness and morning sickness.” But there’s no need to limit your ginger relief to a stomach ache. The zingy root contains a powerful compound called gingerol, which reportedly helps with quelling period cramps, bloating, and indigestion, and keeping bacterial infections at bay. Whether you’re adding it to stir fries and salad dressings, or pureeing it into juices and smoothies, a little bit of ginger can go a long way when it comes to your health.
Your headache cure: lemon water
There are many causes of headaches, but dehydration is most often the culprit, Manolas says. She recommends adding lemon juice to a bottle of water for effective relief. Not only does the added flavor encourage you to drink more, but the bitter citrus is said to help detoxify the liver and aid digestion.
Your cold medicine: pineapple
Who needs a spoonful of sugar when you can replace less-than-tasty cold medicine with fresh pineapple? Manolas loves the fruit’s candy-esque flavor, but can’t get over its vitamin profile, either—it’s packed with vitamin C. Another feather in pineapple’s cap? “[It is] the only naturally occurring source of bromelain, an antioxidant, super anti-inflammatory enzyme,” explains Manolas. The combo of vitamin C and bromelain may make pineapple a knockout when it comes to sinus and respiratory inflammation. And Manolas has a brilliant serving suggestion: top raw pineapple slices with finely grated ginger for a snack that your body will love just as much as your tastebuds d