<h3>The importance of pre-workout nutrition</h3><p>Good nutrition is key for a successful workout. This is true regardless of whether you’re training for a major sporting event or just doing a casual gym session. There are several reasons for this.</p><p>First, it gives you the strength and energy necessary to improve your athletic performance. Moreover, consuming the right nutrients can also help to minimize muscle damage and boost your post-exercise recovery. So adding a pre-workout smoothie to your routine could definitely pay off!</p><p>Each of the three main macronutrients has a different role to play in sports nutrition:</p><ul><li>Carbohydrates – these are our principal source of energy. The body breaks carbs down into glucose, which it can store as glycogen in the muscles and liver. Our muscles use both glucose and glycogen as an energy source when exercising. Eating carbs before a workout can therefore give your body a greater store of energy to draw on.(1)</li><li>Protein – this is vital for the growth and repair of our muscles. Consuming protein before exercise could help to increase muscle mass, performance, and strength. It can additionally enable your body to recover more effectively after a workout.(2)</li><li>Healthy fats – these also act as a source of energy for the body, particularly during longer and less intense exercise sessions.(3) This makes <a href="https://erbology.co/good-fats-bad-fats/">healthy fats</a> especially important for people who take part in endurance sports.</li></ul><p>In addition to eating the right food, it’s crucial to <a href="https://erbology.co/stay-hydrated/">stay hydrated</a> when exercising. This will boost your performance, improve your recovery, and reduce the risk of injury.(4)</p><p>So, this is where our pre-workout smoothie comes in! It contains protein, healthy fats, and carbohydrates, as well as several key vitamins and minerals. Plus, the drink helps you up your hydration levels. All of which makes it perfect for fueling your exercise sessions.</p><p>[embed]https://www.youtube.com/watch?v=PpvepfUI5LU[/embed]</p><p></p><h3>Refreshing and energizing: our pre-workout smoothie recipe</h3><p>Like all good pre-workout smoothie recipes, this drink is quick and easy to make. It’s also bursting with wellness-boosting ingredients to enable you to get the most out of your training.</p><p>To begin, peel and cut up two bananas and one avocado. These ingredients are fabulous for adding a natural thickness and creaminess to your pre-workout smoothie. Not to mention all the health benefits, which we’ll look at below! Pop these into your blender, then add a cup of washed spinach. This enhances the green color of the drink, plus adds plenty of nutritional advantages of its own.</p><p>Next, in go the oats and almond milk. Feel free to swap the latter for a different type of plant-based milk if you prefer. Then add a cup of ice cubes to the mix. This ensures your pre-workout smoothie is extra cool and refreshing! Top this off with two tablespoons of date syrup, or another liquid sweetener of your choice. Agave nectar and maple syrup both make great alternatives. Of course, if you’d like your pre-workout smoothie to be less sweet, you can reduce the amount you use.</p><p>Now it’s time to add our special ingredient: the cordyceps mushroom powder. This performance-boosting fungus is what truly makes this the best pre-workout smoothie – as you’ll find out later in the article!</p><p>Finally, add the cinnamon, vanilla extract, and lemon juice to bring a gorgeous depth of flavor to your drink. Blend the mixture well until it’s deliciously smooth and creamy, then pour it into a glass or smoothie shaker. Garnish with a sprinkle of cocoa nibs and enjoy your pre-workout smoothie before hitting the gym!</p><p></p><h3>Plant power: the health benefits of spinach</h3><p>There are several reasons why spinach is an ideal ingredient to include in a pre-workout smoothie. For example, it could work to support energy levels thanks to the fact that it’s rich in iron. This mineral is vital for building haemoglobin, which helps red blood cells transport oxygen around the body. That enables our muscles to function at their best during exercise.(5)</p><p>Spinach can also be beneficial for the health of our eyes. The vegetable contains key plant compounds such as lutein and zeaxanthin, which work to protect our vision. Numerous studies have found that these carotenoids could reduce the risk of conditions such as age-related macular degeneration and cataracts.(6) As such, spinach might be particularly useful in a pre-workout smoothie if you play a sport that requires good eyesight!</p><p>Moreover, spinach helps to support your cardiovascular health. This is because it contains compounds called nitrates, which have a positive influence on your heart. They can lower blood pressure and improve blood flow by reducing arterial stiffness and promoting the dilation of blood vessels.(7) In turn, this decreases your risk of heart attack and stroke. On top of which, good cardiovascular health will boost your exercise performance. Just one more reason to pop spinach in your pre-workout smoothie!</p><p>Finally, spinach is additionally rich in vitamin K, calcium, magnesium, and phosphorus. These nutrients are all important for maintaining healthy bones. Therefore, adding them to a pre-workout smoothie could help to lower your risk of fractures when playing sports.</p><p><img src="https://erbology.health/storage/2025/Jan/wlI8F0A9E2.jpg"></p><h3>Why bananas are the perfect food for fitness enthusiasts</h3><p>It probably came as no surprise that bananas are on the ingredients list for our pre-workout smoothie recipe. The fruit has long been a popular snack before exercise, and with good reason. Actually, many good reasons!</p><p>First, bananas are loaded with potassium, which acts as an electrolyte. This mineral has several important functions, including supporting muscle contractions during exercise.(8) Indeed, studies indicate that low levels of potassium may lead to muscle cramps.</p><p>Potassium additionally helps to maintain nerve function, control fluid balance, and regulate your blood pressure. Consequently, having bananas in your pre-workout smoothie could support the health of your heart. Research shows that tucking into potassium-rich foods can lower your blood pressure, reducing the risk of stroke and heart attack.(9) This is bolstered by the fact that bananas also contain magnesium, which further assists in managing blood pressure levels.</p><p>Like most fruits, bananas are superb sources of antioxidants. These defend your cells from the damage caused by free radicals. Studies link this oxidative stress to numerous harmful conditions, including diabetes, Alzheimer’s, and cancer, as well as signs of ageing. As such, this is a key benefit whether you’re a gym lover or not.</p><p>Moreover, bananas are easily digestible. This means that popping them in your pre-workout smoothie won’t leave you feeling heavy or sluggish. At the same time, their high fiber content ensures that you still feel satiated.</p><h3>How avocado boosts your wellbeing</h3><p>Avocados provide the healthy fats in our pre-workout smoothie. Evidence suggests that, as a source of monounsaturated fatty acids, avocados can support cardiovascular health. They may help to improve cholesterol levels, as well as regulate blood pressure.(10) The fact that they’re rich in potassium and magnesium enhances this positive effect on the heart.</p><p>In addition, avocados are high in fiber. This has benefits for the health of your gut, as it encourages the growth of good bacteria.(11) In turn, that may support the immune system, digestive system, and even the health of your brain.</p><p>Interestingly, although avocados are high in calories, research suggests they could help you to maintain a healthy body weight. One reason for this is that their high fiber and healthy fat content promotes satiety. Indeed, studies have linked avocado consumption with decreased abdominal fat and a lower risk of obesity.(12)</p><p>Furthermore, avocados are bursting with bioactive compounds that have antioxidant and anti-inflammatory properties.(13) These include vitamin E, vitamin C, and several carotenoids, such as lutein. Such compounds offer a wealth of benefits, from supporting the health of your eyes to lowering the risk of chronic illness. That’s a powerful argument for popping avocado in your pre-workout smoothie!</p><p><a href="https://erbology.co/shop/organic-cordyceps-mushroom-powder/"><img src="https://erbology.health/storage/images/2023/06/5D31179-3-1024x683.jpg"></a></p><h3>Cordyceps: your energy-boosting secret ingredient</h3><p>It’s time to turn to the star of this pre-workout smoothie recipe – the cordyceps powder. For those who haven’t heard of it before, cordyceps is a type of <a href="https://erbology.co/medicinal-mushrooms-guide/">medicinal mushroom</a> prized for its health benefits. And chief among these is the fungus’s potential to enhance exercise performance.</p><p>One way that cordyceps does this is by improving how the body utilizes oxygen. For instance, studies have found that the fungus may help to boost your VO2 max.(14) That’s the maximum amount of oxygen your body can use while exercising. A greater VO2 max could enable you to take your fitness performance to the next level.</p><p>Likewise, research indicates that cordyceps may reduce fatigue and increase endurance.(15) One reason for this might be because it decreases levels of lactic acid in the body. This makes it a fabulous addition to a pre-workout smoothie, as the fungus could enable you to exercise for longer.</p><p>Excitingly, extra energy and improved endurance are far from the only <a href="https://erbology.co/cordyceps-benefits/">benefits you could gain by taking cordyceps</a>. Although research in this area is still in its infancy, evidence suggests the mushroom also boasts impressive anti-inflammatory properties.(16) Chronic inflammation contributes to a plethora of harmful health conditions, from arthritis to heart disease, making this a key advantage.</p><p>Moreover, cordyceps might be able to support our body’s natural immunity. This is thanks to the <a href="https://erbology.co/beta-glucans/">beta-glucans</a> it contains. These potent polysaccharides can enhance the function of certain types of immune cells, including macrophages and natural killer cells.(17)</p><p>There’s even evidence indicating that cordyceps could have anti-ageing properties, possibly due to the fungus’s antioxidant content.(18) However, further research is required to clarify this.</p><p><a href="https://erbology.co/shop/organic-cordyceps-mushroom-powder/"></a></p><h3>Introducing our organic cordyceps mushroom powder</h3><p>To enjoy the above benefits of cordyceps in your pre-workout smoothie, you need to choose a high-grade mushroom product. That’s why we always prioritize quality when making our <a href="https://erbology.co/shop/organic-cordyceps-mushroom-powder/">organic cordyceps mushroom powder</a>.</p><p>We work with a team of expert mycologists, who combine over 20 years’ experience with the latest scientific research findings. That enables us to grow cordyceps with the best possible nutritional value.</p><p>Our fungi are cultivated in small batches on a specially designed natural and organic substrate, under meticulously controlled conditions in Europe. This ensures the mushrooms have all the nutrients they require. Plus, you get a powder that’s 100% pure mushroom – with no unwanted filler.</p><p>On top of this, we have our cordyceps checked by an independent and accredited quality tester. Consequently, we can say with confidence that our powder contains 48% beta-glucans and 5.5mg of cordycepin per 1g serving. That makes it the UK’s most potent cordyceps powder.</p><p>Once ready, our team carefully dries the cordyceps at 60°C to prevent any microbial contamination. We then grind the fungi into a fine powder and ship it to you in environmentally friendly amber glass jars.</p><p>We believe the addition of cordyceps is what makes this the best pre-workout smoothie. However, that’s not the only way you can take this powder. Another great option is to stir half a teaspoon into coffee or hot chocolate, for a warm and energising drink. This might sound strange, but cordyceps’ mildly bitter and earthy taste perfectly complements the flavor of both coffee and cocoa!</p><p>As with all medicinal mushrooms, we recommend taking a few weeks’ break after eight weeks of using cordyceps. This is to avoid developing a tolerance to the fungus or over-stimulating your immune system.</p><h3>Serving tips for our pre-workout smoothie</h3><p>We suggest enjoying this pre-workout smoothie between 30 minutes and two hours before your exercise session. The best timing will depend on your body and the type of activity you’re doing, so feel free to experiment.</p><p>You also have the option of customizing our pre-workout smoothie recipe to suit your tastes. For instance, using lime or yuzu instead of – or as well as – lemon mixes up the citrus notes. Alternatively, swap the cinnamon or vanilla for other spices, such as turmeric, ginger, or cayenne pepper. Similarly, you could sprinkle chia seeds or hemp seeds on top to replace the cocoa nibs. Want to bulk out your pre-workout smoothie? Try adding a crunchy dash of granola or drizzling some nut butter into the mix.</p><p>All these little additions and alterations enable you to create a pre-workout smoothie that’s truly your own. And hopefully making it will serve as one more motivation to get to the gym or go out for a run!</p>

The importance of pre-workout nutritionGood nutrition is key for a successful workout. This is true ...

Size

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Serv. size text

Servings

Calories

Total Fat

Sat. Fat

Trans Fat

Cholesterol

Sodium

Total Сarbohydrate

Fiber

Total Sugars

Protein

Vitamin D

Calcium

Iron

Potassium

Vitamin A

Vitamin C

Vitamin E

Vitamin K

Thiamin

Riboflavin

Niacin

Pantothenic Acid

Vitamin B6

Biotin

Folate/Folic Acid

Vitamin B12

Chloride

Choline

Chromium

Copper

Iodine

Phosphorus

Magnesium

Manganese

Molybdenum

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Energy + Performance

Organic Cordyceps Mushroom Powder

1.8 oz (50 servings)

Endurance + Resistance

Organic Cordyceps Dual Extract Powder

1 oz (30 servings)

Energy + Libido

Organic Maca Powder

3.2 oz (45 servings)

Men’s wellbeing

M40+

3.2 oz (30 servings)

Frullato Verde Pre-Allenamento - Erbology

Looking for the perfect fuel for your next exercise session? We’ve got just what you need! This pre-workout smoothie is bursting with wellness-enhancing ingredients to support your fitness. Plus, the recipe includes a dash of energy-boosting cordyceps powder to help you take your performance up a notch. So, grab your trainers and blender, and let’s get started!

Pre workout smoothie

<h3>Are smoothies really good for you?</h3><p>Before we cover the details of this mango chili smoothie, let’s address an issue you might have seen people discussing. Are smoothies actually healthy or not? Like so many similar queries, the answer is that it depends on how you make them.</p><p>Smoothies can be a fantastic way to boost your intake of fruit and vegetables, plus add fibre to your diet. That’s beneficial for a wealth of reasons. Studies show that eating a wide variety of fruit and veg lowers the risk of countless harmful conditions.(1) These include obesity, heart disease, stroke, digestive troubles, diabetes, some types of cancer, eye diseases, and cognitive decline.</p><p>So, why the question mark over the value of smoothies? It’s all to do with sugar. Some shop-bought smoothies contain surprisingly high amounts of <a href="https://erbology.co/refined-sugar/" target="_blank">added sugar</a>, which raises the risk of certain health problems. As well as tooth decay, that includes obesity, type 2 diabetes, and heart disease.(2) Plus, when you blend fruit, its cell walls break down and the natural sugars inside become potentially harmful ‘free sugars’.(3)</p><p>Does that mean we should ditch drinks like this mango chili smoothie? Not at all. We just need to aim for homemade smoothies rather than shop-bought where possible and not overindulge. And if you can leave out the sweetener, even better!</p><h3>The marvels of mango</h3><p>With their tropical flavour, juicy texture, and mouthwatering scent, it’s no surprise mangoes are among the world’s most popular fruits. In fact, in some places, it’s referred to as the ‘king of fruits’. But it’s not just its gorgeous colour and sweet taste that earned it this nickname. Mangoes also offer us several potential health benefits.</p><p>For starters, enjoying a mango chili smoothie is an effective way to up your intake of vitamin C. This helps to support the immune system, iron absorption, and skin health.(4) Mangoes are additionally bursting with polyphenols that act as antioxidants, defending our cells from free radical damage. One of the most notable of these is mangiferin. Studies suggest mangiferin can promote heart health by reducing inflammation, oxidative stress, and cholesterol levels.(5) The fact that mangoes contain potassium and magnesium further enhances their cardioprotective properties, as these minerals help lower blood pressure.</p><p>Drinking a mango chili smoothie could be good for your digestive health too. Research indicates that mangoes can ease conditions like constipation and diarrhoea, possibly thanks to their high fibre and water content.(6) The fruit also contains digestive enzymes called amylases, which break down food molecules – enabling us to absorb them more easily.</p><p>Finally, mangoes provide several nutrients that are beneficial for the health of your eyes, including vitamin A, lutein, and zeaxanthin. Vitamin A deficiency can result in dry eyes and difficulty seeing in dim light. Meanwhile, lutein and zeaxanthin support our vision and may lessen the risk of conditions such as age-related macular degeneration.</p><h3>Why you should spice up your smoothie</h3><p>The chili in this recipe gives the drink a lively kick we hope you’ll love. However, don’t worry if you’re not a fan of spicy foods. You can use as much or as little of the ingredient in this mango chili smoothie as you like.</p><p>What’s unusual about our fondness for chili is that, unlike sweetness or saltiness, spiciness is not a taste. It’s actually the activation of pain receptors in the tongue that causes the sensation – similar to what would happen if we ate something too hot temperature-wise. But why do some of us enjoy the sensation of spice when it’s essentially a pain response?</p><p>Experts reckon it could be because we get a release of endorphins afterwards. These hormones act as natural painkillers and mood-enhancers. Others have compared eating spicy foods to relatively safe thrill-seeking behaviour, like riding rollercoasters or taking ice baths. Either way, heat isn’t the only thing chili flakes bring to your glass. Here’s why we decided to make this a spicy mango smoothie.</p><p>Chili peppers get their hot taste from a compound called capsaicin, which researchers credit with an array of wellness benefits. For example, it may assist with healthy weight management by increasing fat burning and decreasing calorie intake.(7) Capsaicin is also an antioxidant, so could reduce the risk of chronic disease by tackling oxidative stress. What’s more, it boasts anti-inflammatory properties too, further lessening the chances of developing certain harmful health conditions.</p><p>Interestingly, some studies have even found a correlation between chili consumption and longevity.(8) We won’t say that whipping up this mango chili smoothie will make you live longer, but it’s an intriguing finding!</p><p><img src="https://erbology.health/storage/2025/Apr/uZV4VcgaKj.jpg"><br></p><h3>How to make this chili mango drink</h3><p>To create this mango chili smoothie, begin by adding one medium-sized, chopped banana to your blender. It’s up to you if you want to use a fresh or frozen banana. Using frozen fruit results in a more refreshing drink, which is ideal for hot summer days. It can also give your smoothie a creamier texture.</p><p>Next, pop half a mango into the mix. Cutting it up beforehand should ensure you get a smooth consistency when you blend this mango chili smoothie. Pour in the juice from half a lime and two teaspoons of honey. You could swap the latter for agave nectar if you want to make this a fully vegan recipe. Alternatively, leave out the sweetener altogether for an extra-wholesome chili mango drink.</p><p>Sprinkle in your desired amount of chili flakes, followed by 125ml of aloe vera juice. The note of bitterness this brings is ideal for balancing out the sweetness of the fruit. Finally, top the mixture up with water and you’re ready to blend. The quantity of water you use is entirely up to you – more will give you a thinner texture, while less will result in a thicker mango chili smoothie. If you’re not sure, start with a smaller amount and see what it’s like after blending. You can always add more water and blend again if the drink is too thick.</p><p>Once you’re happy with the consistency, pour your mango chili smoothie into serving glasses, pop a straw in, and enjoy! If you’re feeling especially spicy, scatter a pinch of chili flakes on top as a colourful garnish.</p><h3>The benefits of bananas</h3><p>The banana is the unsung hero of this mango chili smoothie. It brings texture and substance to the glass without being overpowering in flavour. Plus, the ingredient has some impressive health benefits of its own to share.</p><p>First, the rich fibre content of bananas supports the health of your gut. It could act as a prebiotic, nourishing the good bacteria in your gastrointestinal tract, and also significantly reduce bloat.(9) Fibre increases feelings of satiety too, which might help you maintain a healthy weight by decreasing appetite.</p><p>Like mangoes, bananas may promote cardiovascular health thanks to the potassium and magnesium they contain. Both minerals relax the walls of your blood vessels, which can lower your blood pressure. This could lessen the risk of conditions such as heart attack, kidney disease, and stroke.</p><p>As the gym bunnies among you will know, many people value bananas as both a pre- and post-exercise snack. And there’s evidence to suggest they’re right.(10) The simple carbs and fibre bananas contain provide us with readily available energy, plus help replenish muscle glycogen. What’s more, the magnesium and potassium in the fruit act as electrolytes, supporting muscle contraction. So, this mango chili smoothie could be ideal for workout days and long hikes.</p><p>Finally, bananas also possess anti-inflammatory properties. This has several potential benefits, including lowering the risk of chronic disease. One of the more interesting advantages is that rubbing the inside of banana peel on an insect bite supposedly helps reduce the swelling and itchiness!</p><h3>Aloe aloe!</h3><p>And so, we come at last to the unique ingredient in our mango chili smoothie: the aloe vera juice. People have been harnessing the wellness advantages of this plant for generations. In fact, rumour has it that Cleopatra used it in her beauty routine. Here’s a quick overview of the <a href="https://erbology.co/aloe-vera-health-benefits/" target="_blank">benefits of drinking aloe vera juice</a>. You’ll soon see why we’ve added it to this recipe!</p><p>Aloe vera juice is bursting with valuable polyphenols that act as antioxidants and anti-inflammatories. They help protect us from oxidative stress and chronic inflammation, both of which experts have linked with harmful health conditions. These compounds could also explain why adding aloe vera to your mango chili smoothie may promote skin health. That’s bolstered by the fact that sterols within aloe vera might support collagen production and reduce the appearance of wrinkles.(11)</p><p>Research suggests that many of the plant’s benefits are thanks to polysaccharides it contains, such as acemannan. This functions as a prebiotic, meaning that using aloe vera in your mango chili smoothie nourishes your friendly gut bacteria.(12) As well as supporting digestive health, this has a positive influence on immunity, brain health, and even your mood. Acemannan might further support the immune system by regulating certain types of immune cells, like dendritic cells, lymphocytes, and macrophages.(13)</p><p>Some studies have additionally found that aloe vera juice has benefits for oral health. Because of its antibacterial properties, the ingredient may reduce dental plaque and help treat conditions like oral submucous fibrosis.(14) Though please note, we don’t recommend using a mango chili smoothie as mouthwash!</p><p><img src="https://erbology.health/storage/2025/Apr/UJG4WXTl9z.jpg"><br></p><h3>All about our aloe vera juice</h3><p>We source the <a href="https://erbology.co/shop/organic-aloe-vera-juice/" target="_blank">aloe vera juice</a> we use in this mango chili smoothie directly from independent organic farms in Spain. Our team only harvests mature plants, as these have a greater concentration of nutrients in their leaves. After picking the aloe vera, farmers extract the juice from the inner leaf in a carefully controlled environment. They do this to order in small batches, to guarantee freshness and minimise waste. Using just the inner leaf means the juice contains none of the plant’s bitter latex, which can cause gastrointestinal discomfort.</p><p>Another way we ensure our aloe vera is high quality is by keeping it pure. We don’t dilute it or add any sweeteners or other unwanted extras. This gives the drink a light and refreshing taste, with a hint of natural bitterness. In fact, it’s pleasant enough to sip neat or in water, as well as drinks like this spicy mango smoothie. Between two and four tablespoons a day should be sufficient to enjoy the plant’s benefits. Our aloe vera contains roughly 1600mg of acemannan polysaccharides per litre, which is more than many products on the market.&nbsp;</p><p>There are plenty of other <a href="https://erbology.co/aloe-vera-recipes/" target="_blank">recipes you can use aloe vera juice</a> in besides this mango chili smoothie. For starters, you could add a couple of tablespoons to pretty much any other smoothie or juice! Alternatively, splash a little in your favourite cocktails and mocktails to make them extra refreshing. You also have the option to apply the juice topically as a calming skin tonic. Either way, remember to store it in the fridge once you’ve opened it and use it within 10 days.</p><h3>Making this spicy mango smoothie your own</h3><p>We mentioned that you can adjust the amount of spice and sweetener in this mango chili smoothie to suit you. But that’s not the only way you’re able to play around with the recipe! For example, you could add ginger for a different type of spice, or coconut milk for a creamy tropical twist.</p><p>The mango and banana give this drink a sunny yellow hue, and you might want to lean into this by popping a few chunks of pineapple into the mix. However, you’ve also got the option to include spinach or kale and transform it into a green mango chili smoothie. This makes the beverage a little less sweet, and potentially even healthier. However you make it, a wedge of lime on the rim of the glass is an attractive garnish to finish with!</p>

Chili Mango Smoothie Recipe - Erbology

Fresh, fruity, and with just the right amount of spice, our mango chili smoothie ticks all the boxes. And we’ve taken its wellness benefits to the next level with a splash of aloe vera juice. This delicate ingredient helps support your digestive health, immune system, and skin. Plus, its refreshing hint of bitterness balances out the sweetness of the mango.

Mango chili smoothie

<h3>A prune by any other name</h3><p>What’s the first thing that springs to mind when you think of prunes? We’re guessing it’s not a chocolate prune smoothie. If it’s an image of a pensioner eating the fruit to help their digestive system get moving, you’re not alone! After all, people sometimes even use the word as a derogatory term for a grumpy older person. That’s why some producers attempted to rebrand prunes by calling them by the more literal name ‘dried plums’ instead. For example, in 2000, after conducting market research, the California Prune Board became the California Dried Plum Board. However, they had a change of heart, and in 2019 reversed their decision. This was largely because of shifting perceptions of the wrinkly fruit.</p><p>People first began producing prunes thousands of years ago, most likely in western Asia. From there, the fruit spread through Europe and eventually to California. And over the years, studies have revealed more and more <a href="https://erbology.co/prune-health-benefits/?countryiso=&amp;post=true" target="_blank">health benefits of adding prunes to your diet</a>. Plus, chefs are inventing new dishes that showcase the fruit’s depth of flavour – including drinks like our prune smoothie. So there’s never been a better time to give this unassuming fruit a try!</p><h3>Pout for the camera</h3><p>Just before we discuss the wellness perks of this prune smoothie recipe, we want to share our favourite prune fact. If you’ve ever looked at very old photographs, you’ve probably noticed that the subjects in the images are rarely smiling. One reason for this is it took longer to take a photo, and holding a smile would have been tiring. What’s more, pictures were far rarer and more expensive than they are these days. As such, people considered them to be a formal affair, for which serious facial expressions were appropriate. All of which meant that apparently photographers in the 19th century would tell people to say ‘prunes’ rather than ‘cheese’. Perhaps it’s a good trick to try when you need to pose for a sensible headshot!</p><h3>The health benefits of prunes</h3><p>There are several reasons why sipping a prune smoothie could support your wellbeing. Most famously, <a href="https://erbology.co/fibre-supplement/?countryiso=&amp;post=true" target="_blank">they’re high in fibre</a>, which helps to keep your digestive system running smoothly and prevent constipation.(1) The fruit also functions as a prebiotic, nourishing the good bacteria in your gut. That has a positive influence on everything from the immune system to brain health. Plus, fibre can be useful for healthy weight management as it increases feelings of fullness.</p><p>What’s less well-known is that a prune smoothie could be beneficial for your bones.(2) The fruit is a fantastic source of vitamin K and the mineral boron, which are both key for bone health. As such, this recipe might particularly interest those at risk of conditions like osteoporosis. Prunes are additionally rich in iron, a nutrient vital for transporting oxygen around the body. Drinking a prune smoothie may therefore help fight fatigue too.</p><p>Another potential benefit of this chocolate prune smoothie is <a href="https://erbology.co/best-diet-heart-health/?countryiso=&amp;post=true" target="_blank">supporting cardiovascular health</a>. The fruit contains a type of fibre called pectin that studies show could lower cholesterol levels.(3) This reduces the risk of conditions like atherosclerosis, heart attack, and stroke. What’s more, prunes are bursting with potassium, which can decrease blood pressure and further protect the heart.</p><p>Prunes are also rich in polyphenols – potent plant compounds that possess antioxidant and anti-inflammatory properties.(4) Drinking a prune smoothie could therefore help tackle oxidative stress and chronic inflammation, both of which harm the body. And, despite their sweet taste, prunes don’t cause a spike in blood glucose because they have a low glycaemic index. Repeated blood sugar spikes can lead to health problems, so the fruit is a great way to satisfy your sweet tooth.</p><p><img src="https://erbology.health/storage/2025/Feb/Bb05dSszHk.jpg"></p><h3>Celebrating cacao nibs</h3><p>We’re not using just any old chocolate in this chocolate prune smoothie — we’re using <a href="https://erbology.co/raw-cacao-benefits-uses-side-effects/?countryiso=&amp;post=true" target="_blank">cacao nibs</a>. These are tiny pieces of crushed cacao beans that add a wonderful bite to the drink. Moreover, they’re far better for you than normal chocolate chips. That’s because they’re minimally processed, low in sugar, and bursting with nutrients. So it’s no surprise that the Mayans and Aztecs used cacao in ceremonies and even as currency!</p><p>For example, cacao nibs are rich in several minerals, including magnesium, zinc, iron, phosphorus, copper and manganese. These all play key roles in our wellbeing. The ingredient is high in flavonoids too, which act as antioxidants and protect our cells from free radical damage.</p><p>Interestingly, cacao also contains an amino acid called tryptophan, which the body converts to serotonin – a chemical that promotes relaxation. This may be one reason why eating chocolate puts us in a good mood and can even ease symptoms of depression.(5) So we definitely recommend a chocolate prune smoothie when you feel the need for some me time!</p><p>Research has linked the polyphenols and flavanols in cacao with a wealth of potential wellness benefits. For instance, they increase levels of nitric acid in the blood. This relaxes the arteries, enhances the function of blood vessels, and lowers blood pressure.(6)</p><p>Not only does this protect the heart, it’s also advantageous for brain health. Improving blood flow to the brain has a positive effect on our cognitive functions.(7) What’s more, cacao flavanols can support the production of neurons and maybe even help to treat neurodegenerative disorders. However, more investigation is necessary to clarify this. Either way, it’s a good reason to make a chocolate prune smoothie to take into the office!</p><h3>How to make this chocolate prune smoothie recipe</h3><p>To create this cacao nib and prune smoothie, start by putting half a banana into your blender. You can use either fresh or frozen banana, depending on your preference. Using frozen will give you a colder, thicker, and creamier texture – a little like adding ice cream.</p><p>Next, pop in about a quarter of a cup of frozen (or fresh) blueberries and five or six pitted prunes. Sprinkle a tablespoon of cacao nibs into the mix, then scoop in a tablespoon of almond butter. You can adjust the amount you use of both to get the flavour and texture that matches your tastes. Feel free to choose either smooth or crunchy almond butter depending on how much bite you want your prune smoothie to have.</p><p>Finally, pour in 400ml of sweetened oat milk (or another plant-based milk like almond or coconut). You can make your prune smoothie less sweet by using unsweetened milk if you prefer. Alternatively, dial up the sweetness of the drink with a dash of agave nectar.</p><p>Blend everything together until the mixture is smooth and creamy, and the cacao nibs are evenly distributed. Pour into serving glasses and sprinkle a dusting of cinnamon on top – plus some extra cacao nibs if you like. Then pop a straw in and you’re ready to enjoy your chocolate prune smoothie!</p><h3>The benefits of blueberries and bananas</h3><p>This may be a chocolate and prune smoothie, but the other ingredients we’ve used have a lot to contribute too. The bananas and blueberries add colour and texture to your glass, along with some notable potential health benefits.</p><p>Starting with bananas, these are a fantastic source of energy and also rich in minerals like potassium and magnesium. These act as electrolytes and help support muscle contractions, which makes the fruit a good snack before and during exercise.(8) So you might want to whip up this prune smoothie recipe on days when you’re hitting the gym or hiking.</p><p>The potassium in bananas could also be useful for keeping your kidneys healthy. What’s more, both potassium and magnesium support blood pressure management and the health of your heart. Finally, like prunes, the fruit is bursting with gut-friendly fibre.</p><p>Turning to the blueberries in this prune smoothie, these are full of antioxidants like anthocyanins which protect against oxidative stress. Studies have also found that the berries can have a positive impact on blood vessel dilation and blood flow.(9) This reduces blood pressure and lowers the risk of heart disease. Blueberries may additionally help to look after your eye health and vision.(10) That’s thanks to both their antioxidant effects and the fact they increase blood and oxygen flow to the eyes.</p><p>Another advantage of adding blueberries to your prune smoothie is that they could assist with blood sugar management.(11) Research indicates the fruit can have a beneficial influence on insulin sensitivity. Improved insulin sensitivity could reduce the risk of conditions like type 2 diabetes and metabolic syndrome. Pretty impressive for such a small berry!</p><h3>Carefully curated flavours</h3><p>If you’re anything like us, you use nut butter in everything! And adding almond butter to this prune smoothie recipe gives the drink a beautiful depth of flavour and smooth texture. Furthermore, it’s rich in healthy fats that can support heart health by lowering your cholesterol levels.(12)</p><p>Almond butter is also high in vitamin E, an antioxidant that supports the immune system, skin health, and cardiovascular health. That’s in addition to iron, magnesium, and <a href="https://erbology.co/best-sources-calcium/?countryiso=&amp;post=true" target="_blank">bone-supporting calcium</a>. All of which makes scooping a little into your prune smoothie a wonderful way to add extra nutrients.</p><p>And then there’s the cinnamon. Once more valuable than gold, Ancient Egyptians used this warming spice in perfumes, recipes, and even the process of mummification. In Ancient Rome and Greece, people used it for medicinal purposes too. And today, we have scientific studies to back up this wisdom and justify cinnamon’s place in our prune smoothie recipe.</p><p>Cinnamon is rich in antioxidants, plus has powerful anti-inflammatory, anti-fungal, anti-viral, and anti-bacterial properties. However, its most well-known benefit is probably its ability to lower levels of blood glucose.(13) There are several ways in which it achieves this. These include reducing insulin resistance and mimicking the effects of insulin so that more sugar moves into your cells. It also slows the breakdown of carbs in the digestive system, decreasing the amount of sugar entering the blood after you eat.</p><p>We’re particularly interested in the potential for cinnamon to assist in the treatment of neurodegenerative conditions like Alzheimer’s and Parkinson’s.(14) However, further investigation is necessary to confirm its use in this area. Either way, it’s a potent addition to your chocolate prune smoothie.</p><p><img src="https://erbology.health/storage/2025/Feb/mJoJk5VcVN.jpg"></p><h3>Introducing our organic pitted prunes</h3><p>We source our <a href="https://erbology.co/shop/organic-pitted-prunes/?countryiso=GB" target="_blank">organic pitted prunes </a>directly from small farmers in Eastern Europe. They cultivate premium single-variety plums sustainably, using strictly organic techniques to keep quality high. Once the fruits are ready, our team picks them by hand and gently dries them in a tunnel dehydrator. We don’t add any sugar or other unwanted additives, so what you use in your prune smoothie is 100% pure. Plus, we ship them out to you in environmentally friendly packaging to reduce our impact on the planet.</p><h3>Customising your chocolate prune smoothie recipe</h3><p>We’ve talked a lot about how beneficial many of the ingredients in this prune smoothie could be. However, that doesn’t mean we’re opposed to mixing up the recipe a bit! One simple trick is to use a different type of nut butter. Switching to peanut, cashew, or pistachio alters the flavour profile in a subtle way without affecting the drink’s texture. Another tip is to add a dollop of yoghurt in place of some of the milk for a creamier cup.</p><p>Alternatively, if you want to emphasise the chocolate in this chocolate prune smoothie, stir in a spoonful of <a href="https://erbology.co/shop/organic-cacao-powder/?countryiso=GB" target="_blank">cacao powder</a>. We’re also quite partial to adding a touch of vanilla to the mix. Then, of course, there are the berries. Swapping some blueberries for frozen raspberries, strawberries, cherries, blackberries or similar brings a delicious new dimension to the drink.</p><p>Hopefully this recipe has given you a fresh perspective on the humble prune! It’s gone from being an uncool but healthy snack for alleviating constipation to a fashionable and versatile wellness-supporting ingredient. Still not convinced? Give this chocolate prune smoothie a chance and we promise you will be!</p>

Prune Smoothie with Chocolate Nibs Recipe- Erbology

Are you a fan of smoothies and looking for a fresh recipe to broaden your repertoire? Allow us to introduce you to our delicious chocolate and prune smoothie. It’s creamy, naturally sweet, and bursting with wholesome ingredients that support wellbeing – including cacao nibs for a hint of crunch. We’re confident it will give you a whole new perspective on using prunes in your kitchen!

Chocolate nibs and prune smoothie

<h3>The tale of turmeric</h3><p>If you enjoy cooking, you’re probably no stranger to turmeric. Even if you’ve never made a turmeric tonic before, you’ve likely added the spice to a curry or similar dish. Bright golden orange in colour and boldly earthy in flavour, it’s wonderful for adding taste and vibrancy to meals. However, it’s so much more than that – <a href="https://erbology.co/turmeric-benefits-curcumin/" target="_blank">turmeric is also exceptionally good for your health</a>.</p><p>Practitioners of traditional medicine systems like Ayurveda have been using the ingredient to support health for thousands of years. What’s more, thanks to its vivid hue, people across the world have employed turmeric as a natural dye too. For example, it’s sometimes used to colour the robes of Buddhist monks. Interestingly, in India, the spice even has a key role to play in Hindu weddings. Before getting married, the couple take part in a ceremony called Haldi. This involves applying a paste made with turmeric to the bride and groom to bless their relationship.</p><p>We get turmeric from the root of a flowering plant called Curcuma longa, which is native to India and parts of Southeast Asia. Similar to ginger, the root is bulbous and has a rough, dark orange skin. Today, however, it’s far more common to use turmeric in powder form. As well as being easier to find in shops, powder is more convenient when making recipes like turmeric tonic.</p><p>Several of the benefits of drinking a turmeric tonic are thanks to a compound called curcumin. This is the main active ingredient in turmeric, and part of a wider group of curcuminoid compounds it contains. Let’s explore some of the impressive ways it can support our wellbeing. It might surprise you how many of them there are!</p><p>[embed]https://www.youtube.com/watch?v=nw7h0-it8ls[/embed]</p><h3>Turmeric’s remarkable health benefits</h3><p>Two of the most notable benefits that curcumin brings to a turmeric tonic are its anti-inflammatory and antioxidant effects.(1) Both chronic inflammation and oxidative stress contribute to the development of several harmful health conditions, such as heart disease. For example, studies have shown that curcumin can <a href="https://erbology.co/anti-inflammatory-diet/" target="_blank">reduce inflammation</a> and pain in arthritis patients as effectively as pharmaceutical drugs.(2)</p><p>One particularly interesting finding is that curcumin may be able to increase levels of brain-derived neurotrophic factor (BDNF).(3) This is a protein that supports the development and survival of neurons, as well as synaptic plasticity. The latter is crucial for cognitive functions such as learning and memory. Consequently, curcumin could stave off brain diseases like Alzheimer’s and age-related cognitive decline. In line with this, research has found that curcumin can help to clear the amyloid plaques caused by Alzheimer’s.(4) However, further investigation is necessary to clarify how much a turmeric tonic could improve your brain power.</p><p>Another exciting brain-related benefit of curcumin relates to our mood. Studies suggest that the ingredient could act as an antidepressant.(5) This is thanks to its ability to enhance brain plasticity and boost the neurotransmitters dopamine and serotonin. It may also have a positive effect on anxiety, but more research is necessary to confirm this. Either way, it seems like a turmeric tonic could be a great choice on days when you need some TLC.</p><p>Finally, studies indicate that curcumin might have anti-cancer properties. Findings suggest it could reduce the spread of the disease and contribute to the death of cancer cells.(6) It may even lower the likelihood of certain cancers developing in the first place. However, more research is required to clarify the ingredient’s potential for preventing and treating this condition.</p><p></p><h3>Ginger: adding more than just flavour</h3><p>As you probably expected, we didn’t make this a ginger turmeric tonic recipe for flavour reasons alone. Ginger does add a fiery kick to the drink that we’re sure you’ll love. But more importantly, it also brings further health benefits to your glass. Many of these are because of the active compound gingerol, which – like curcumin – is a potent antioxidant and anti-inflammatory.(7)</p><p>One of the most famous advantages of ginger is its ability to reduce nausea.(8) This makes a ginger turmeric tonic a fabulous option if you’re feeling under the weather or suffering from morning sickness. In a similar vein, studies have found that the ingredient eases chronic indigestion.(9) So, you might like to mix yourself up a ginger turmeric tonic after dinner to help you digest your meal.</p><p>In addition, ginger could work to support heart health by improving cholesterol levels. Research suggests the ingredient can lower ‘bad’ LDL cholesterol and triglycerides, while simultaneously increasing ‘good’ HDL cholesterol.(10) Ginger also helps to decrease blood pressure and enhance blood flow, further boosting the ingredient’s positive effects on cardiovascular health.(11)</p><p>Popping some ginger in your turmeric tonic recipe could additionally aid in blood glucose management. Research indicates the ingredient can reduce fasting blood sugar and average blood glucose levels in people with type 2 diabetes.(12) Ginger might even assist with healthy weight loss, reducing measures like waist-to-hip ratio.(13) A ginger turmeric tonic recipe is ideal for enjoying this kind of benefit, as it’s relatively low in calories.</p><p>Finally, similar to curcumin, evidence suggests that certain compounds in ginger may help to protect against neurodegenerative diseases.(14) That’s yet one more persuasive reason to add it to your turmeric tonic!</p><p><img src="https://erbology.health/storage/2025/Jan/T1k35hab0x.jpg"></p><h3>How to make this turmeric tonic recipe</h3><p>As if being tasty and good for you wasn’t enough, this turmeric tonic is also quick and easy to make. Start by adding two tablespoons of cold-pressed ginger juice to a glass jug, followed by four tablespoons of lemon juice. Of course, you can adjust the ratios of these so that your turmeric tonic better matches your personal tastes.</p><p>Next, drizzle in a couple of teaspoons of honey. If you’d like to make your turmeric tonic 100% vegan, we suggest using agave nectar or maple syrup instead. Again, you can use a little more or little less to change the sweetness of the drink to suit you. Now it’s time to add the main ingredient. Sprinkle in a quarter of a teaspoon of turmeric powder – that really is all you need! Stir well until you’ve completely dissolved the powder.</p><p>The next step in this turmeric tonic recipe is to top up your jug with sparkling water. We’ve listed 500ml here, to make two glasses of turmeric tonic. However, if you'd like a stronger taste, you have the option to use less than this. Likewise, you could add extra sparkling water to dilute the turmeric, lemon and ginger flavours a bit more.</p><p>Pour your turmeric tonic into serving glasses and garnish each one with a cinnamon stick. We recommend enjoying this drink straight away, while the sparkling water is still chilled and fizzy! Alternatively, mix up the other ingredients in advance and leave them in the fridge. You can then pour a little into a glass and simply top it up with sparkling water every time you want a turmeric tonic. Perfect!</p><p></p><h3>The wellness benefits of lemon and cinnamon</h3><p>A splash of lemon is a wonderful way to add depth of flavour to this turmeric tonic. Indeed, the ingredient has long been a favourite to pair with ginger. But lemon has some wellbeing benefits of its own too. For instance, the fruit is an excellent source of vitamin C, which plays several key roles in our health. These include supporting wound healing and collagen production.</p><p>Interestingly, drinking a lemon and turmeric tonic could assist with the absorption of non-haem iron (<a href="https://erbology.co/best-natural-food-sources-iron/" target="_blank">iron from plant sources</a>). This is because lemons contain both vitamin C and citric acid. Together, these improve the body’s ability to absorb non-haem iron and thus reduce the risk of anaemia. Citric acid may also help to prevent kidney stones by increasing urine volume and pH.(15)</p><p>Turning to the garnish of cinnamon topping this turmeric tonic, it too has some impressive wellness benefits. As an example, this warming spice works to lower blood glucose levels.(16) Studies show that it can slow the breakdown of carbohydrates in the digestive system. This reduces the amount of sugar that enters your blood after you eat. What’s more, cinnamon contains a compound that improves the uptake of sugar into cells. Finally, the spice may improve insulin sensitivity, further supporting healthy blood glucose management.</p><p>Like many of the ingredients in this turmeric tonic, cinnamon has antioxidant and anti-inflammatory properties. The spice can also support cardiovascular health by lowering blood pressure and cholesterol levels.(17) Last but not least, cinnamon may help with the treatment of neurodegenerative conditions like Alzheimer’s and Parkinson’s. However, we need further investigation to confirm its use in this regard.</p><p><img src="https://erbology.health/storage/2024/Oct/6uqKhxrAh7.jpg"></p><h3>Let’s talk about our organic turmeric powder</h3><p>To get the maximum potential benefits from this turmeric tonic, the quality of your ingredients is key. That’s why we don’t just use any old turmeric from the supermarket. Instead, we source our <a href="https://erbology.co/shop/organic-turmeric-powder/" target="_blank">organic turmeric powder</a> directly from small, sustainable farms in India. Our team harvests the plants between January and March, then dries the roots naturally in the sun. The next step is to grind them into a fine powder, which we pack in environmentally friendly amber glass jars.</p><p>We take a number of steps to ensure that what you receive is the very finest turmeric. First, we have it tested independently to verify that the levels of curcumin it contains are sufficiently high. Second, we don’t mix in any unwanted additives. That means no artificial colourings or flavourings, no preservatives, and no bulking agents. Just 100% pure organic turmeric powder – as it should be.</p><p>We’re confident that you’ll love this turmeric tonic recipe as much as we do. However, it’s by no means the only way to enjoy this powerful ingredient. The traditional method is to mix a little into warm milk and add a dash of black pepper. This kind of <a href="https://erbology.co/recipes/golden-milk-recipe/" target="_blank">golden milk recipe</a> is particularly effective because black pepper increases the bioavailability of curcumin. In other words, it helps our body to absorb more of this active compound and harness its full potential.</p><p>Of course, you can also <a href="https://erbology.co/best-way-to-take-turmeric/" target="_blank">use turmeric in your cooking</a>. It adds colour, warmth, and flavour to meals like curries, stews, rice dishes, and soups. You could even add some to your preferred juices and smoothies. We encourage you to engage in a little culinary experimentation and discover your favourite ways to utilise this potent spice.</p><h3>Customising your turmeric tonic</h3><p>This is only one possible incarnation of a turmeric tonic, and there are lots of options for customisation. Perhaps the most obvious is to add a sprinkle of black pepper to your glass. As we mentioned above, this helps you to get the most out of the curcumin in the drink. Along similar lines, you could stir a little cinnamon powder into your turmeric tonic for extra flavour and wellness benefits. Alternatively, up the heat levels with a dusting of cayenne pepper. Another idea we love is swapping the lemon for yuzu, or mixing both together for a more nuanced flavour profile.</p><p>If you want to emphasise the citrus in this lemon and turmeric tonic, try using lemonade instead of sparkling water. This retains the fizzy mouthfeel while enhancing the lemony sweetness. We recommend leaving out the honey or agave nectar if you go down this route. Otherwise, the drink might taste too sweet. Whether you use lemonade or sparkling water, make your turmeric tonic extra refreshing by pouring it over a glass filled with ice. For those who don’t want a fizzy drink, coconut water makes a great alternative to sparkling water.</p><p>One thing we really love about a turmeric tonic is that you can enjoy it at any time. Have it in the morning for a zesty and wellness-boosting start to your day. Brighten up your lunchtime with it, or use it as an afternoon pick-me-up. Serve it when you have friends over. Treat yourself to a glass with dessert. Need we go on?</p>

Fights free radicals

Organic Turmeric Powder

3.2 oz (90 servings)

Nourishing Turmeric Tonic Recipe - Erbology

Zesty and sparkling, this refreshing ginger, lemon and turmeric tonic is a superb way to brighten your day. Not only is it delicious, but it’s also bursting with wellness-boosting ingredients. From tackling oxidative stress and inflammation to protecting heart and brain health, this drink offers a wealth of potential benefits.

Turmeric tonic