Citrus, Kiwi & Ginger Immune Smoothie

Why it works

Kiwi is the quiet standout here. Gram for gram it carries more vitamin C than orange does, and two of them cover an adult's daily requirement several times over. What vitamin C does for immunity is narrower than the marketing wants you to believe. It does not prevent colds in the general population. What it does, consistently across trials, is shorten them slightly and cut the severity, and it makes a real difference if you're under heavy physical stress. Beyond that, it's a required cofactor for collagen synthesis, which is why this recipe sits under skin too. Yogurt adds protein and live cultures, and ginger brings gingerols with anti-inflammatory activity and a warmth that suits the whole drink.

Ingredients

• 2 ripe kiwifruit, peeled (about 150 g)
• 1 large orange, peeled and segmented (about 180 g)
• 150 g plain Greek yogurt
• 2 tsp finely grated fresh ginger
• 120 ml water
• 1 tbsp fresh lemon juice

Method

1. Pour the liquid into the blender first, then add the soft ingredients, then anything frozen or hard on top. Blending in that order keeps the blades in liquid instead of spinning against a frozen block.
2. Blend the kiwi on low and only briefly. Broken kiwi seeds turn the whole drink bitter, and the difference between ten seconds and thirty is noticeable.
3. Blend on low until it breaks up, then on high for 45 to 60 seconds, until no flecks remain and the texture is even.
4. Taste and adjust: a splash more liquid if it is too thick to pour, a squeeze of citrus if it tastes flat, a few more ice cubes if you want it colder.
5. Drink it soon after blending. The texture separates within about ten minutes, and the colour dulls as the cut surfaces oxidise.