Spring is the time of year I look forward to, as I am sure many of you do. I am ready to say good bye to heavy winter coats and boots and hello to sandals, shorts and tees. I love to watch the buds appear on trees, my grass grow greener and to enjoy a cool refreshing drink on my sun filled deck. Unfortunately I also notice, that more often than naught, my children and I often come down with a spring cold.

By now, many of us have heard about the benefits of vitamin C to the immune system, along with a host of other nutrients such as vitamin A, D, E, some Bs, selenium and zinc, which are also essential to a properly functioning immune system. To ensure an adequate daily dose of immune supporting nutrients, I enjoy fresh fruits, vegetable, nuts and seeds.

I also enjoy smoothies made with a combination of fresh or frozen mango, pineapple, raspberries or strawberries, all of which help contribute to my daily intake of vitamin C. To be honest, it was my 13 year old daughter that first introduced the idea of a Raspberry Mango Smoothie made with frozen mango and raspberries, plain yogurt and a dash of maple syrup. Since then, I have made some adjustments here and there and came up with a Refreshing Dose of “C” Smoothie which supplies 100% of your daily recommended vitamin C intake for both men and women.   Well, here goes!

IMG_1141Refreshing Dose of “C” Smoothie

1 cup of almond milk, or fluid of your choosing

1 cup pineapple, fresh or frozen

½ cup strawberries or raspberries, frozen

½ teaspoon grated ginger

Squeeze of ½ a lemon (omit if using a milk based fluid)

Place all ingredients in a high powered blender. Blend until combined and enjoy!


This one rather large smoothie, made with pineapple and raspberries, provides approximately 100 mgs of vitamin C, thereby meeting the daily recommended intake for both men and women. Vitamin C aside, it certainly feels like a refreshing treat on a warm sunny spring day.