My name is Olivia and I am a Toronto-based content creator and recipe developer with a passion for helping people live their best life by using food.

One of my favourite things to make on the go are smoothies. Smoothies are a great way to pack in a lot of nutrition all at once. So, I am sharing the two smoothie recipes you need this cold and flu season. One to wake you up, and one to enjoy at night when those sweet cravings hit.

Green Wake-Up Smoothie

I always try to start my day with my best foot forward. This Green Wake-Up smoothie always makes me feel energized, and ready to tackle the day even if it’s cold and grey outside!


  • 1 cup spinach
  • 1 cup chilled green tea
  • 1 inch ginger
  • ½ avocado
  • 1 cup almond milk
  • 1 serving vanilla protein powder

Why it works: The spinach in this smoothie is an easy way to load up on greens which provide you with b-vitamins for energy. By using green tea, this smoothie gives a little dose of caffeine to tackle the day, but also has L-theanine, which gives a calm focus. The ginger is warming for digestion through the cooler months and also helps to support your immune system. Adding in avocado makes this smoothie filling and supplies healthy fats to keep your blood sugar stable. Lastly, adding in a serving of protein helps make this smoothie great even after your morning workout to replenish your muscles.

Chocolate Almond Butter Smoothie

This Chocolate Almond Butter Smoothie is the perfect thing to whip up when I want a little something sweet, but still want something that is going to nourish my body. It is decadent enough to feel like dessert and satisfy a sweet tooth.


  • 2 tbsp cacao
  • 1 cup almond milk
  • 1 tbsp almond butter
  • pinch sea salt
  • 1 tbsp chia seeds
  • 2 dates
  • ¼ banana (frozen)

Why it works: Cacao is loaded with antioxidants, in fact, it has tryptophan which can help to get a good night’s sleep. The chia seeds add a healthy dose of fiber, omega-3s, and fills you up as well. Using almond butter adds some healthy fats and vitamin E which can nourish the skin and gut. Don’t forget the pinch of sea salt, not only does this bring out the chocolate flavour but it has natural electrolytes too.Both of these smoothies are staples of mine, and I think they will make great additions to any routine this cold and flu season. Another great addition this season is COLD-FX® Daily Support, which is a clinically proven formula. It helps reduce the Frequency, Severity and Duration of cold and flu symptoms by Boosting the Immune System.

Olivia Marie

Toronto-based content creator and recipe developer with a passion for helping people live their best life by using food and natural medicine.