Cold Buster Smoothie

This cold-and-flu season is a doozy, guys. Phew. It’s scary out there. I hope you all have managed to stay healthy and away from the germs as much as possible. And if you haven’t, well, I have some (hopefully reassuring) news for you! Over the next couple of weeks, we’re tackling a few of my favorite all-natural cold-and-flu remedies here on Wholefully.

I used to think that I was powerless when the yuckies were going around, but in the past few months, my eyes have been opened to the amazing power we have to not only fight the cold and flu naturally, but to also support our immune system from the get-go and prevent ever coming down with the yuckies to begin with.

Am I saying you should abandon your doctor’s advice to mainline ginger and turmeric instead of taking your medicines? HECK NO. Listen to your doctor, kids. What I am saying is that you have the power to support your body and your body’s natural immune response with things you probably have in your kitchen right now! And there is nothing to lose, so might as well go for it, right? Worst thing that’ll happen to you is you get to enjoy a delicious smoothie (OH DARN).

Cold Buster Smoothie

Cold Buster Smoothie

The very first weapon in my natural cold-and-flu arsenal is my Cold Buster Smoothie. This is the very first thing I make when I start to feel that tickle in the back of my throat. From a comfort standpoint, this baby just feels awesome on a scratchy, painful throat. It’s incredibly soothing, which is enough reason alone to sip on it while you’re sick.

But that’s not all the benefits of the Cold Buster. It’s also packed with natural antiviral and antibacterial ginger, natural sources of immune-boosting vitamin C like oranges and mango, and the anti-inflammatory powerhouse turmeric. This smoothie skips dairy (which can inflame already-angry mucous membranes when you’re sick—basically making you even more snotty and stuffed up), and instead uses dairy-free yogurt, which gives you a nice dose of “good guy” bacteria to help strengthen your gut. There is absolutely no added sugar in this smoothie, which is a good thing, because sugar actually hinders your body’s immune response.

Cold Buster Smoothie

This smoothie is also a great way to get in much-needed calories when your tummy isn’t quite up to eating “real” food (which is how I always feel when I come down with a cold). I always add in a scoop or two of collagen to make sure I get some protein in—it really turns this smoothie into a perfect under-the-weather meal replacement. I usually alternate between this smoothie and mugs of hot bone broth when I’m ill. By sticking with smoothies and soups and broths, you allow your body to focus on healing instead of putting energy into digestion—you can get back to eating your giant salads when you’re on the mend.

I hope you and your family are staying healthy!

Cold Buster Smoothie

Cold Buster Smoothie

Yield: 2
Prep Time: 10 minutes
Total Time: 10 minutes

When you’re under the weather, this Cold Buster Smoothie will come to the rescue. It’s packed with all sorts of immune boosters and tastes amazing, too.


  • 1 banana, frozen
  • 1 large orange, peeled and segmented
  • 1 cup frozen mango chunks
  • 1/2 cup dairy-free yogurt, such as almond or coconut
  • 1 small carrot, peeled and coarsely chopped
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon ground turmeric
  • 1/2 cup orange juice, or more as needed
  • Handful of ice (optional)


  1. Add all ingredients to the carafe of a blender and blend on high until smooth. Add more orange juice and/or ice to adjust the consistency if desired. Pour into two glasses and serve immediately.


You can use frozen peach slices instead of mango if you prefer.

Try adding 2-4 scoops of your favorite unsweetened protein powder to this smoothie.

Nutrition Information:
Yield: 2 Serving Size: 1 serving
Amount Per Serving: Calories: 374Total Fat: 14gSaturated Fat: 12gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 3mgSodium: 180mgCarbohydrates: 61gFiber: 8gSugar: 44gProtein: 6g

At Wholefully, we believe that good nutrition is about much more than just the numbers on the nutrition facts panel. Please use the above information as only a small part of what helps you decide what foods are nourishing for you.

Leave a Reply

Your email address will not be published. Required fields are marked *


  1. Hello,
    I was recently diagnosed with the flu, covid… so for about 5 days I suffered, then remembered a friend telling me about bone broth which is so delicious; helps me sleep and makes my body feel so good with just one cup.
    On the ninth day my symptoms are still the same, nasty congestion, body aches, ear ache, sore and swollen throat. So today I pushed my self to make your smoothie. I’m fully aware of the benefits of all the ingredients just didn’t put my knowledge to use in the beginning of this cold. I’m a reiki practitioner, just starting but have passion to help others heal with energy and the power of food. I’m hoping to earn a nutrition certification to pair with my reiki certifications and one day have a small practice available to all who are open to my passion. I just wanted to say thank you for your recipe and your words for they’ve helped remind of the power within ourselves and of what we consume. I hope one day I can be there for people just as you are!