The Anti-Flu Super Smoothie for Kids

Don’t get sick this winter with the anti-flu super smoothie!

Superior nutrition can keep your kids from catching every bug that goes around this winter.  Sometimes however, super bugs invade their lives, and even with the best nutrition, they can get sick.  We have a smoothie with the super foods that can not only boost their protection, but also help recover faster if they do get sick!

The Anti-Flu Super Smoothie for Kids. Our immune boosting daily vitamin!

“Certain plant foods contain significant amounts of substances that enhance human immune function and defenses against acute illness and chronic disease.”  There are a food plant foods that more than any others have the MOST of these substances!  These include cruciferous veggies, mushrooms, garlic and onions, pomegranates, berries, and seeds. (Source: Super Immunity By Joel Fuhrman).

The Foods that Fight the Flu

Cruciferous Vegetables

Green, flowering vegetables that include kale, cabbage, and broccoli are considered cruciferous vegetables. Blending cruciferous veggies in a blender for a smoothie breaks the cell walls that cause a chemical reaction.  This produces a substance called isothiocyanates which have been proven to have powerful immune boosting effects.  Studies have shown they actually attack microbes such as viruses.

Compounds in cruciferous vegetables enhance defenses against bacterial infections as well, including those infections that become antibiotic resistant! A protein in cruciferous veggies activate a gene that produce protective compounds that protect from inflammation and disease.

We used kale for our smoothie, cause it just sounds tastier than a cabbage or broccoli smoothie.

The Anti-Flu Super Smoothie for Kids. Our immune boosting daily vitamin!


We used pomegranate juice for this smoothie, and while expensive, the protection it provides is unmatched!  (also, this past Sunday in the newspaper there were coupons for both pomegranates and Pomegranate juice!)

The juice and sees have antioxidant AND anticancer properties, including interference with tumor cell proliferation, life cycle invasion and angiogenesis. Studies just this past decade showed pomegranate benefits in the treatment and prevention of cancer, cardiovascular disease, bacterial infections, and UV induced skin damage.

The Anti-Flu Super Smoothie for Kids. Our immune boosting daily vitamin!


Brightly colored berries like raspberries, blackberries and blueberries have benefits similar to pomegranates.  There are many studies that show the ability of dark berries to inhibit tumor growth in cancer patients.  However, while further study is needed, dark berries may also be able to block viruses!

Side note:  Recently I attended a brain seminar that showed research of daily blueberry consumption increasing brain activity and memory! That makes me really excited, as I really don’t want to lose  my mind! I bought a huge bag of frozen blueberries on the way home from the conference after hearing that, and may just need to move to Oregon in order to get me some fresh blueberries!! I love blueberries, and to have another reason to eat them, is just icing on the “cake” : )

The Anti-Flu Super Smoothie for Kids. Our immune boosting daily vitamin!


We used Flax Seeds for our smoothie.  Flax seeds of course have amazing benefits with the omega 3 fatty acids alone, but they also contain a powerful immune booster, lignans.  These lignans bind to estrogen receptors and interfere with cancer and have strong anti-oxidant effects.

The Anti-Flu Super Smoothie for Kids. Our immune boosting daily vitamin!

The other super foods that we did NOT include in our smoothie (for obvious reasons) is the mushrooms, garlic, and onion.  So, make sure to get these foods into your kids at dinner, and  they’ll benefit from the whole array of immune fighting super foods!

The Anti-Flu Super Smoothie for Kids. Our immune boosting daily vitamin!

This smoothie is obviously delicious- How can it not be?? The flavor from the berries and pomegranate are dominant enough to make it yummy even for your pickiest eaters!  (recipe below)

The Anti-Flu Super Smoothie for Kids. Our immune boosting daily vitamin!

So, let us know if your kids try it.  We are going to drink these all winter and keep the flu and cold away this year!

All the studies cited in this article are found in the book by Dr. Fuhrman, Super Immunity.  My husband teases that Dr. Fuhrman is my boyfriend because I talk about him daily!  His work has been truly life changing for me and my family.  Check out our books page for my other favorite books!

Also, for more smoothies, check out our How to Make Green Smoothies printable!

The Anti-Flu Super Smoothie



The Anti-Flu Super Smoothie for Kids

The Anti-Flu Super Smoothie for Kids
Serves: 4
Prep Time: 5 m


  • 2 cup – pomegranate juice
  • 2 cup, chopped – kale
  • 2 cup – mixed berries, frozen
  • 2 tablespoon – flaxseed, ground


  1. Blend all ingredients in a high powered blender until smooth. Depending on the type of blender you have, it may be better to split all ingredients in half and make 2 servings at a time.

Nutrition Facts

  • Nutrition per serving % daily value
  • Calories: 138 7%
  • Fat: 2 g 3%
  • Carb: 30 g 10%
  • Fiber: 4 g 16%
  • Protein: 1 g 2%
  • Sugar: 15 g
written by
Amy Roskelley

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Aryan Kakony says:

I didn’t try yet yet , I was wondering if I have to make the pomegranate juice or I buy from store, which one is better

Nacole says:

Very yummy!

Karen Agoado says:

Does anything happen to super foods when cooked/heated? Or should that matter? Our family does eat mushrooms onions and garlic with a majority of our meals. Especially onions and garlic!

Chloe says:

The kids loved it!

Juanita Gober says:

Loved it but the seeds get annoying

Shannon says:

Amazing whole family loved it!

Misty Posekany says:

Family approved! This will be a new staple in the house.

Zoryana says:

If we don’t use pomegranate juice can fresh pomegranate sreds be used instead? If so does it equal to 1 whole pomegranite?

Charlee says:

Perfect for getting lots of vitamins and minerals in one go!

Lauren says:

I know it sounds weird, but I use frozen broccoli in my smoothies and I find it to be less noticeable than kale. I use a Vitamix and don’t actually even taste the broccoli.

Bijou says:

You can smash the pomegranate grains with the bottom of a glass, of use the entre grains in the smoothies but it left tiny little seeds

Erin says:


Amy says:

Erin, we drink green smoothies every day in the winter!

Erin says:

How often would you recommend drinking these in order to keep colds & flu away?

Amy says:

Avaan, I actually find it by the chilled orange juice – sort of by the dairy case. I don’t know how you would make your own.

Avaan says:

Where do we fine pomegranate juice which brand n how to make pomegranate juice without a blender.

Amy says:

Raelene- I don’t know about berries, but I would recommend reading some of the work of Dr. Joel Fuhrman. He’s had great success in treating migrains and allergies with a very high, nutrient dense diet. Check him out here:

Raelene says:

Does anyone know of any berries or anything at all that is good to eat/drink for SEVERE ALLERGIES & migrainesThanks!

Johanna Heden says:

Sounds delicious! Don’t forget to grind or crack the flax seeds; otherwise they just pass undigested through the gut. Or you can use chia seeds – slightly less lignan content but more protein and fibre and they don’t need to be ground. And remember that commercially-available pomegranate juice has lost most of its antioxidants (and gained some preservatives) so it’s better to use fresh!

Terri Fristad says:

I recently read that eating Kale raw is NOT healthy, if eaten daily like this suggests. I can’t recall the site, but it is something to consider—maybe cook some ahead of time, and portion into ice cube trays to add to the smoothies as needed.

Roar says:

And to make it even more potent – use organic vegies

Gina Sampaio says:

Love it! I’ve been known to stick some elderberry syrup in too.
My son is on antibiotics right now–only his 2nd time in his 11 years and it’s causing diarrhea. So now I’m mixing it up in a smoothie with some nice tummy-calming homemade yogurt and banana. Seems to be working!

Amy says:

Yes, delicious!

Leslie says:

I would definitely make the leftovers into a popsicle! My kids devour them with the other smoothies I have made…

Pamela says:

Would this be good as a popsicle?

sam says:

is the kale raw or cooked??

Sam says:

I use mushroom and all types of greens and veggies in my smoothies but i also add cocoa powder to color everything pretty. I have a vitamix so you can tell pieces .

Lindsay says:

Great Smoothie! I found it a little bit gritty but it was very good! My kids loved it!

Kim Gordon says:

It’s always nice when you come across something that tastes good and is good for you as well. Usually it’s one or the other it seems like.

Jeff Howard says:

It’s always a great idea to have your kids eat healthy–and super foods with many antioxidants and other health-beneficial properties are certainly included! ….Now I just want a smoothie.

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