This Blood Orange Smoothie packs a delicious nutritional punch with only 2 simple ingredients, blood oranges and Greek yogurt! It's packed protein, calcium and antioxidants making it a great addition to a plant-based diet, supporting both bone and immune health. You'll also love my Dragon Fruit Smoothie, Carrot Cake Smoothie, and this popular Vanilla Cinnamon Coffee Smoothie.

Smoothie Ingredients
Smoothies are a convenient way to add fruits and vegetables to your diet. This simple smoothie recipe can be whipped up in no time. I personally have trouble digesting bananas, and I've learned through years of nutrition counseling that I am not alone. So, this smoothie recipe is sans banana!
All you need are a few blood oranges and plain, non-fat Greek yogurt. But don't be fooled by it's simplicity.
This smoothie packs a powerful nutritional punch!
Blood Orange Health Benefits
Despite their name, don't be frightened of them. Blood oranges simply contain a potent antioxidant called "anthocyanin." It's this compound that can turn fruits and vegetables a purple, blue or dark reddish hue. I find blood oranges to be less acidic and sweeter than other varieties of oranges. I'm always happy to find them these vibrant jewels in the grocery stores, in the midst of winter, when it's cold and grey outside.
But be warned, these oranges can be a bit messy and stain! So don't wear your favorite sweater when peeling them!
As a dietitian, I recommend regularly consuming a plant-based diet full of these naturally vibrant colors because they protect our health. Anthocyanins have many health benefits including improved insulin sensitivity and protection against certain types of cancers.
On A Personal Note
It's hard to believe it, but I will turn 54 this year! Yikes! The menopausal transition has taken it's toll on me and I am seriously concerned with my bone health.
Did you know that women will reach their peak bone mass by age 30 and can slowly begin to lose bone beginning in their early 40s? This is why diet, nutrition and exercise, during all phases of life, are so vital to maintaining bone health!
In the office, I talk a lot about the relationship of diet during menopause and about the seriousness of bone health. It's so important in fact, that I want to write more about it here on the blog.
Bone loss occurs at a staggeringly rapid rate during the peri and post menopause transition. The average loss of bone mass density in the spine and hip by the end of the menopause transition is 10-12%. Bone loss continues on as we age, often resulting in osteopenia or even worse osteoporosis. Osteoporosis is associated with significant increases in morbidity and mortality. If you are in the peri or post menopause transition, it's so important to talk with your doctor about getting a bone density scan!
Calcium and Vitamin D Requirements During the Peri-Post Menopausal Transition
According to the position statement by The North American Menopause Society (NAMS), based on conclusions from the National Academy of Medicine, calcium and vitamin D are important nutrients for bone health during this transition. Daily recommended intakes for Calcium and vitamin D are 1000-1200 mg/day, and 600 IU respectively.
These daily requirements are best met by consuming calcium and vitamin D rich foods. Supplementation over these daily values can be associated with health risks including kidney stones and cardiovascular events. *It's best to speak with a qualified health care professional to determine the requirements that are safe for you based on your medical history.
Why I Love Greek Yogurt for Bone Health
One of my favorite ways to ensure I meet the calcium mark, is by consuming Greek yogurt on a regular basis.
Just ¾ of non-fat, plain Greek yogurt = 170mg Calcium and 16 gms of protein!
And we know that consuming adequate protein along with regular exercise, is important to preserve muscle mass and help keep us strong and fit, especially as we age.
Adding Greek yogurt to smoothies is tasty and convienent way to enjoy this nutrient dense food.
Have Questions About Nutrition and Bone Health?
Leave a note in the comments section, and I'll be sure to answer!
In the meantime, grab a glass and enjoy this delicious and healthy blood orange smoothie!
Blood Orange Smoothie (No Banana)
Equipment
Ingredients
- 2 blood oranges peeled and seeds removed
- 1 cup plain non-fat Greek yogurt
Instructions
- Blend all ingredients together until smooth, then serve.
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Nutrition
I prefer to focus on quality ingredients from a variety of sources that work in tandem to promote optimal health. Nutrition calculations may not reflect these valuable interactions. However, I understand certain values can be helpful to some. Please note these calculations are merely estimates. Values will vary depending on modifications, brands used, and portion size. Should you require specific information, it's best to consult with a dietitian or qualified healthcare provider.
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