Alkaline Recipe #166: The Anti-Inflammatory Smoothie

Anti-Inflammation Smoothie
Article by ross

One Simple Smoothie That’s an Anti-Inflammatory POWERHOUSE!

After I posted my Anti-Inflammation Diet Guide yesterday I have been overwhelmed with the response! 130,000+ people read the post in 24 hours and it spread like wildfire over Facebook!

And the biggest question in my inbox was this:

—> Send me some Anti-Inflammation Recipes, Ross!

Well, ask and ye shall receive!

These natural ingredients WORK!

This is a delicious, alkaline-rich, incredibly anti-inflammatory smoothie that will knock your socks off.

No special ingredients or funky kit – it’s simple food used for it’s raw, delicious power.

Many studies have shown natural foods, especially ginger and turmeric to be MORE effective than prescription drugs (especially NSAIDs) in fighing inflammation!

This research from the Journal of Phytotherapy Research in 2012 found that when comparing turmeric to the NSAID diclofenac:

Interestingly, the curcumin group showed the highest percentage of improvement and these scores were significantly better than the patients in the diclofenac sodium group.

More importantly, curcumin treatment was found to be safe and did not relate with any adverse events. Our study provides the first evidence for the safety and superiority of curcumin treatment in patients with active RA, and highlights the need for future large-scale trials to validate these findings in patients with RA and other arthritic conditions.

Other research in the journal Surgical Neurology International found that:

Although nonsteroidal medications can be effective, herbs and dietary supplements may offer a safer, and often an effective, alternative treatment for pain relief, especially for long-term use.

There is a lot of conclusive evidence that turmeric, ginger and the other foods discussed in my guide earlier in the week are all safe and effective at supporting inflammation with none of the side effects commonly associated with NSAIDs.

The Anti-Inflammation Smoothie!

Preparation Time: 5 minutes
Serves: 2


1 inch of fresh ginger, grated
1 inch of fresh turmeric, grated
Handful of baby spinach
Handful of watercress (or rocket/arugula)
1 small soft avocado
1/2 capsicum
Big handful of flat-leaf parsley and/ or coriander
1 cup coconut water (or filtered water)
Big pinch of cayenne
Pinch of salt


1. Grate the roots into the blender and add the avocado and coconut water
2. Blend this to form a base
3. Next add the remaining ingredients and blend until smooth

I hope you love this!

I try to have these ingredients as much as possible anyway, but this is a perfect way to get all of these incredible anti-inflammatory ingredients in one delicious smoothie!

If you do have any inflammation, try having this juice daily along with your regular diet for a few weeks – you might get a whole lot more energy too!

get the alkaline recipe book here

Ask Me a Question or Leave a Comment Here - I'd Love to Hear from You


  1. Dorothy Duke-Nwaba Reply

    Thanks Ross for the information you provide daily. Please have you got anything for gout, asthma and weight loss?

  2. K Reply

    Could you juice these then add to the avo coco water base or it has to be all in a smoothie?

  3. tova wurzel Reply

    hi, I am allergic to capsicum is there a substitute or just leave out? thanks, Tova Wurzel?

  4. Mia Farland Reply

    I have been hearing a lot of things about leptins and how tomatos and
    red peppers or “capsium” is not good to eat – anything from the nightshade family. what is your take on all of that??

  5. Kristal Reply

    I would like a hard copy of ur book where would I find it on the Gold Coast please

  6. Laura Reply

    Hi Ross, thank you, this sounds great but can you suggest an alternative to the capsicum/bell pepper, as like some others I am avoiding nightshades as these cause problems for those with inflammatory arthritis? Thank you in advance! Laura

  7. Karen Reply

    I have heard that Turmeric can stain teeth. Is this a problem with any of the recipes you are recommending?

  8. Ann O'Brien Reply

    Hello Ross – I like toast in the morning and I usually have granary bread or a croissant.

    Is there a bread I should change to. I am stopping the croissant. – Thanks.


    • ross Reply

      Hi Ann

      Try switching to gluten-free or sprouted breads – the gluten in the bread in the morning will be inflammatory and not good for your hormonal balance (insulin, cortisol, leptin, ghrelin in particular).

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  11. Suzanne Reply

    HI Ross,
    I purchased your Alkaline Recipe System and want to add protein powder to my smoothies. What would you recommend? I did buy one that is Organic and made from Sprouted Rice. Would that be ok?
    Thank you for your input.

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  16. J Reply

    Hi Ross!
    Just wondering why it would be counterproductive to mix a little fruit with the any of the vegetable smoothies? Or is it only for the anti-inflammatory smoothie?? Thanks!

  17. Tim Reply

    Yes Ross great job but please answer some questions!
    I responded twice to your requests and asked for detailed cleansing meals for this week.
    Can you mix fruit and vegetables in a smoothie or is this countet productive?

    • Maria Reply

      Hey Tim,

      From my study of Ross and Dr Young on the Alkaline diet, Juicing Fruit and Vegetables together is counterproductive.

      Use lemon and limes to make your veggie juices more palatable, that way you’re getting more health benefits :)!

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  19. suad Reply

    is fresh tumerics more beneficial than cooked?

  20. Te samnang Reply

    Think Ross how I get this recipe everyday or a week and sure I get when empty stomach or after meal

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  22. Jack Reply

    Looking for a smoothie for high blood pressure and for prostate.

    Blood pressure is around 149/71 – 160/79 it varies during the day.

    Urinate several times during the night and day.

    I’m combining a blood pressure nutrient and prostate nutrient after meals.
    Doesn’t seem to be working

    Thank you for your assistance. I will share your information with many.

    • Maria Reply

      Hi Jack!

      I’m not a doctor or health nutrition expert, But i have done many years of personal study on nutrition and health. Adding 2 tbsp. of Golden Flaxseeds to any of Ross’s Alkaline Green Smoothies, and especially this anti-inflammatory smoothie, will assist in lowering your blood pressure as well as helping stop prostate tumour growth.

      This smoothie is great for what you’re asking with an addition of 2 tbsp. Flaxseeds

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  24. christina Reply

    Just want to say thank you for everything you do,, you are amazing

    • fmc Reply

      Cn u tell me I hv gastric problem n intestinal problem, cn I take turmeric powder,pls advise

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  27. Dr Judith Edwards Reply

    Hi Ross and All, Great recipe this–and thanks for the tip re where to buy fresh turmeric root-I would be happy if someone apart from me put this recipe on (also on Facebook & Twitter) for those wanting to live vibrantly after the trauma of cancer diagnosis and treatment-now getting over 10K hits a month with an international reach- built by users and selling nothing except self-empowerment-thanks so much!

  28. Elicia Reply

    In exploring my bio-individuality, I’ve discovered that I feel much better following the blood type diet. I have AB negative blood and therefore don’t produce enough stomach acid to break A LOT of foods down. Even A lot of “healthy” superfoods and blended smoothies are too much to digest. I’ve tried every digestive enzyme and HCL with no luck.
    I’m wondering how does a alkaline diet affect my system. Should I be getting more acids???

  29. vera krivitsky Reply

    So many great questions. Would be nice, if Ross answered them. Thanks a lot.

  30. Jaqueda Pruitt Reply

    Hello Ross
    I live in the usa, do you know how I can get fresh turmeric root?

    • CD Reply

      Turmeric root is normally to be found in standard Indian stores / food provision shops in most cities.
      Be wary of pre-ground versions of Turmeric, as these can be either contaminated with other cheaper ingredients (often by capsule makers) or stale / dried out and valueless healthwise.
      Hope this helps.

  31. Karen Reply

    Hi Ross,
    I follow and love your recipes, but just like v.m. mentioned turmeric is a definite no go with my frequent gerd and heartburn problems πŸ™ Any suggestions for replacement?
    Also does it matter what colour capsicum I use?
    Many thanks

    Guys, if you live in UK you can get fresh turmeric in Morrisons! They have it in stock all the time. πŸ˜‰

    • munib Reply

      karen, thank you so much!!!

  32. Jo Reply

    Hi I’m after receipes or smoothies for menopause. Hot flashes sleepless nights. Do you recommend anything. Pleaseeee!


    • Kim Reply

      Hi Jo,
      Yes I know what you’re going through! I got to a point were I was so ill with it.
      I went to my local health shop and they recommended ” Harmony Menopause”
      As soon as I started taking it , I noticed an improvement and within 3 days I didn’t
      even notice any symptoms, it’s brilliant!!!! It has a blend of Chinese and Western herbs. I now sleep well at night and don’t even know I’ve got it during the day.
      Try it,
      you won’t look back.

    • Maria Reply

      Hi Jo,

      Try these two smoothie recipes for managing Menopause symptoms:

      Smoothie 1:

      1x 1/2 medium Avocado (70g)
      1/2 cup Silken Tofu
      2 tbsp. Flaxseeds
      2 cup Frozen Broccoli
      1 cup Spinach
      1 cup kale
      1 lime, peeled
      1 medium cucumber, peeled
      Stevia (for taste)
      1/2 Tray of Ice (optional)

      Smoothie 2:

      2 cups silverbeet (collard greens)
      1 tbsp. flaxseeds
      3 brazil nuts
      1 tbsp. Almond butter
      1/2 banana
      1/2 cup raspberries


  33. v.m. Reply

    this is great for most but my personal experience with capsicum and turmeric are that they burn severely if you have any stomach issues like gerd or heartburn. what else can be used instead of these two? I have a condition called barretts esophagus and nothing can fix it im told not even surgery to correct a birth defect that caused it.

  34. jeanerre Reply

    Do you grate just the inside of these, or do you leave the tough outer skin on also?

  35. Bev Reply

    I assume ‘capsicum’ is some kind of pepper? If so, I would have to use a small amount as spicy foods give me gas.

  36. Rae Reply

    What is capsicum? Isn’t it a nightshade plant? Nightshade cause more inflammation? I have been avoiding potatoes, peppers and tomatoes beaches they are nightshades.

    • Jan Reply

      Hi Ross,

      I love your website and I’m trying to go alkaline as much as possible. Thanks for your help.
      Can you please tell me if oats are O.K. I love my porridge. Can you also tell me if I can find your alkalising water filter in Perth W.A. I want to to see it in action before
      I purchase one
      Thanks for everything


    • Maria Reply

      Yes, Capsicums are a nightshade, I avoid them too and have felt so much better!!!

  37. Diane Hendler Reply

    Hi Ross!
    I’m not sure what this means in your recipe:
    1/2 capsicum

    Is it missing an amount, like 1/2 teaspoon?

    • Julie Reply

      Diane, I am wondering the same thing. 1/2 of a pepper? 1/2 teaspoon? 1/2 Tablespoon?

    • Pamela Killick-Calver Reply

      Capsicum is bell pepper – so, half a bell pepper.

  38. Silke Reply

    I live in the UK but have never seen fresh turmeric root. Any tips/advice on where to find this? Otherwise same question as Julie – can you use powdered turmeric instead? Thanks!

    • hazel Reply

      Hi Silke You can get fresh turmeric from abel and cole on their website

    • Chris D Reply

      Sainsbury’s sell fresh turmeric in a packet, it’s usually kept in the area near to fresh ginger and herbs. Hope this helps.

    • Mast Shpoon Reply

      Go to any Indian grocery shop in London & it’s there, and inexpensive.

  39. julie Rutter Reply

    Well Ross, you came up with this at EXACTLY the right time!
    Just took a fall on the stairs – lots of past sports injuries so
    Now my one knee just gives out every so often.
    I will be very interested to see how this smoothie works.
    Just one question- i don’t know where to get whole tumeric
    Locally. Can I use powdered? Thanx a million for all you do.
    Love, julie

    • Tina Reply

      Hi Julie depending on where you live most Pakistani/Indian grocers sell fresh turmeric!
      My sister sent me the link to this recipe can’t wait to try it!

      Good luck

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  41. Royston Reply

    Smoothie sounds great, have you got one for rheumatism