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Earlier this month, I caught a horrific cold that depleted my energy and left me in a pitiful, runny-nosed heap on our couch. Desperate to speed my recovery, I started researching natural cold remedies, a project that led me to today’s Strawberry Kiwi Smoothie.

A simple strawberry smoothie with kiwi in a mason-style mug with a straw and slices of fresh fruit

When one is lying immobile on one’s couch surrounded by an avalanche of used tissues, researching top cold-fighting foods (and eating Instant Pot Chicken Noodle Soup) feels like a worthy use of the limited energy that arrives between naps.

According to my friends Google and WebMD, vitamin C, vitamin D, and zinc are essential to beating a cold.

Therefore, from my sickbed, I went on a digital scavenger hunt for foods that were:

  1. Rich in these natural cold fighters, and
  2. Required almost no energy to prepare. At the peak of my cold, reaching for the Kleenex box was about the only productive task I could muster.

The result? A simple, nutrient-packed strawberry kiwi smoothie that required nothing more from me than the push of a button.

Cold-Fighting Nutrients

  • Vitamin C: While oranges are the first fruit that comes to mind when I think of vitamin C (and are present in this smoothie), kiwis and strawberries actually contain more, so I decided to make them the recipe stars.
  • Vitamin D: Is said to help prevent common colds and also speed up recovery if you do ever find yourself under the weather.
  • Zinc: The foods that are the highest in zinc include some choice items I wouldn’t let near my blender (liver and oysters, I’m looking at you), but fortunately for our cold remedy smoothie needs, oats and kiwis also contain some zinc
Strawberries, kiwi, oranges, banana, and oats on a marble surface

5 Star Review

“Simple and very nutritional. Thanks for the recipe!”

— Amira —

How to Make a Strawberry Kiwi Smoothie

A cold remedy smoothie loaded with all of vitamin C, vitamin D, and zinc is just what the doctor orders. Today’s strawberry kiwi smoothie boasts all three.

Whether you are feeling under the weather, want an easy way to consume three healthy food groups at once (fruit, dairy, and whole grains), or just love smoothies, this smoothie recipe is a pleaser. (This Carrot Smoothie is another crowd-pleaser.)

The Ingredients

  • Strawberries. One serving of strawberries contains about 51mg of vitamin C—that’s about half of your daily requirement. Using strawberries for our cold-fighting smoothie base was a no-brainer if you ask me. (They’re always great in this classic Strawberry Smoothie).
  • Kiwi. Rich in vitamins and antioxidants, these sweet, juicy, and lightly tart little green cuties are perfect for smoothies and snacking.
  • Orange. Provides nice acidity and an extra punch of immune-boosting vitamin C (I also like to add them to this Peach Smoothie).
  • Banana. Provides fiber, potassium, and naturally sweetens the smoothie. Pro tip: use a frozen banana to help make the smoothie super smooth and extra thick.
  • Oatmeal. Contain zinc, fiber, and make this smoothie filling and satisfying. (Try them in this Oatmeal Smoothie next.)
  • Milk. Milk is a good source of vitamin D, and it makes our smoothie nice and creamy too. If you’re looking for a non-dairy option, many brands of soy milk, almond milk, coconut milk, and rice milk are now fortified with vitamin D.
  • Ice. an optional addition that cools things down and makes your smoothie frosty.
  • Honey. A spoonful of sugar honey helps the medicine go down.
Ingredients for cold remedy kiwi and strawberry smoothie in a blender

The Directions

  1. Place all of the ingredients in your blender.
  2. Blend until smooth. ENJOY!
Immunity boosting Strawberry Kiwi Smoothie in a glass with a green striped straw

Tools Used to Make This Recipe

Simple and healthy strawberry kiwi smoothie recipe in a mason jar garnished with a slice of kiwi and a strawberry

Now get blending—doctor’s orders!

Frequently Asked Questions

Will a Strawberry Kiwi Smoothie Cure my Cold?

While I’m not in a position to declare the strawberry kiwi smoothie boasts an instant cold cure, for the week I was sick, it helped me stay energized during the day (then I followed with this warming Golden Milk to lull me to sleep in the evening).

What Can I Add To a Smoothie For An Extra Immune Boost?

Try adding a small piece of fresh ginger or a sprinkle of turmeric to your smoothie for an extra boost of cold-fighting nutrition. This Turmeric Smoothie is another great immune-boosting option.

What Vegetables Could I Add to a Strawberry Kiwi Smoothie?

Carrots, a small handful of kale or spinach, cucumber, or celery are all great options to consider adding to this healthy smoothie recipe. You could also try this Kale Smoothie for a vegetable-forward smoothie option.

Strawberry Kiwi Smoothie

5 from 1 vote
Packed with vitamin C, zinc, and vitamin D, a healthy strawberry kiwi smoothie with orange and banana is just what the doctor ordered.

Prep: 5 minutes
Cook: 0 minutes
Total: 5 minutes

Servings: 1 smoothie


  • 2 small ripe kiwis peeled and quartered
  • 1/2  cup frozen strawberry halves
  • 1/2 medium orange or 1 clementine, peel and pith removed
  • 1/2 banana sliced and frozen
  • 1/2 cup skim milk or nondairy milk of choice
  • 2 tablespoons old fashioned rolled oats or quick-cooking oats
  • Small handful ice optional (add if you prefer a thicker, frostier smoothie)
  • 1-2 teaspoons honey optional


  • Place all of the ingredients in your blender: kiwis, strawberries, orange, milk, oats, and ice (if using).
  • Blend until smooth. Taste and add 1-2 teaspoons of honey if you desire additional sweetness. Enjoy immediately.


  • TO STORE: Smoothies are best enjoyed immediately after blending. If you do find yourself with leftovers, you may store them in an airtight jar in the refrigerator (the less air, then better!) for up to 1 day. Stir or shake the jar to recombine before serving, then enjoy. 


Serving: 1smoothie (without honey)Calories: 304kcalCarbohydrates: 68gProtein: 10gFat: 2gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gCholesterol: 2mgPotassium: 1242mgFiber: 11gSugar: 40gVitamin A: 602IUVitamin C: 251mgCalcium: 258mgIron: 2mg

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Erin Clarke

Hi, I'm Erin Clarke, and I'm fearlessly dedicated to making healthy food that's affordable, easy-to-make, and best of all DELISH. I'm the author and recipe developer here at and of The Well Plated Cookbook. I adore both sweets and veggies, and I am on a mission to save you time and dishes. WELCOME!

Learn more about Erin

5 from 1 vote

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  1. Simple and very nutritional, kids come home every now and then with LOADS of germs from school and guess what … somehow they all end up in my poor body :). I was just wondering does the oats blend nicely and easily or does it need a super strong blender?. Thanks for the recipe.5 stars

    1. Amira, I hope this helps you be well soon! I find that the oats give the smoothie some texture in a regular blender, but they are still decently blended without any trouble.

    1. Tegan, while the ingredients have lots of great vitamins, I can’t in good faith say it will wipe your cold right out (I wish it could!). For me personally though, it certainly makes me feel more energized, especially when I’m feeling not as well.