We know consistency is the key to seeing slow and steady improvement in our health and beauty. And we know that when it comes to getting glowing, luminous skin what we put IN our body is as important as what we put ON our body.
Fruits are loaded with important skin supporting phyto-nutrients, anti-inflammatories, and anti-oxidants. There has been a recent influx of fantastic easy-to-incorporate beauty supplements that do wonders for battling aging and building your elastin and collagen base from the inside out.
One of the best ways to feed your skin is through fruits and supplements. The challenge is fitting all these wonderful items into your diet on a consistent basis.
I have found starting the day with a delicious and healthy fruit smoothie to be the perfect way to support my skin care products. The smoothie acts as a great vehicle for beauty supplements as well.
Over the years I've fine-tuned this smoothie recipe so that it goes together quickly with easy clean-up. There are a few basic elements that are essential to making your smoothie a "Beauty" booster.
Opt for fruits that can be easily sourced in the freezer section of your supermarket or that you can buy fresh and freeze at home. As always, organic is preferable.
Fruits that are perfect for a "Beauty" Smoothie are rich in anti-oxidants and anti-inflammatories that fight the effects of aging and sun damage by supporting collage and elastin from the inside out.
- Avocado: Vitamins E and C, High in beneficial fats.
- Banana: Vitamin A and Potassium.
- Blueberry: Loaded with vitamins A, E, B9 (folate), and beta-carotene.
- Cherry: Vitamin A and C, beta-carotene, silica. (My personal favorite! I keep large bins in our freezer and chip out one cup at a time - sourced in Wisconsin from Lautenbach's Door County cherry orchards.)
- Mango: Vitamin A and beta-carotene.
- Pineapple: Vitamin C and beta-carotene.
Liquids are essential to this recipe to allow the smoothie to blend properly. Get the most from your smoothie with liquids that pack a punch. Dairy can be a real problem for acne-prone skin so opt for dairy-free alternatives.
- Almond Milk: Contains flavonoids that are powerful antioxidants, helping in doing away the wrinkles and fine lines on your skin.
- Coconut Milk or Coconut Water: Contains high levels of Vitamin C which helps maintain elasticity and flexibility of skin. It is also rich in copper, and prevents wrinkles, sagging skin and age spots.
- A high powered blender gets the job done quickly. My favorite is the "Nutri Bullet Rx". It is available on Amazon. Mine came with some awesome attachments and a recipe book.
- Whisk any supplements into your liquid in a separate bowl before adding to the blender. I find this extra step is worth it as it keeps things from clumping together and ensures a smooth mix. It really cuts down on blending time!
- Add a handful of nutrient rich greens such as baby spinach, kale, and chard for even more low calorie nutrients.
- Add a tablespoon of Chia seeds to help thicken your smoothie and keep you full longer. Chia seeds are high in soluable fiber. They become gel-like and expand in your stomach making you feel full longer. I have tried this smoothie without and with Chia seeds and find the Chia seeds make a big difference in helping me get through the morning without becoming hungry.
- Always use frozen banana with fruit for a thick smoothie. The frozen banana makes all the difference in the texture of the smoothie.
- Prep ahead - I purchase very ripe bananas and freeze them in large bags so I can just grab and go in the morning. To freeze, just peel and cut in half. You can opt to wrap each half in saran wrap before freezing. I'm not fussy about my frozen fruit so I just throw them all in a gallon freezer bag and go from there.
- Pre-measure and freeze your fruits - for the other fruits I clean and cut them then flash freeze fresh on cookie sheets in my freezer. When solid I measure 1 cup portions into small freezer bags. I then pop all of the smaller bags into a gallon bag and store them next to the banana bag in my freezer. Pre-measuring and prepping makes mornings so easy!
- Make your own supplement. DIY your own "Glow Getter" beauty supplement - for my personal recipe CLICK HERE.
Beauty Fruit Smoothie Recipe
This is my absolute favorite, go-to smoothie recipe. Makes one giant breakfast smoothie!
1 cup frozen "beauty" fruit, a single fruit or a blend! (My favorite is pitted sweet cherries, if using sour fruit expect to add sweetener.)
½ frozen banana
¼ cup plain yogurt
½ cup almond or coconut milk (or liquid of choice, adjust as needed for your blender - sometimes I just use 1 cup almond or coconut milk and skip the yogurt)
½ t almond or vanilla extract to taste (or Vanilla Protein Powder)
1 T chia seeds (optional)
Sweetener to taste (my favorite is Whole Earth Stevia and Monk Fruit Sweetener or fresh Stevia from our gardens when in season)
MORE OPTIONAL: I add 2 scoops collagen powder, ¼ t Tremella mushroom extract, 1T DIY Glow Getter Powder Supplement, a handful of fresh super greens mix, and any other item that tickles my fancy that day.
See "tips" above for greatest success. Whisk milk and supplements separately. Then add all ingredients to a blender. Blend until smooth. You may need to stop the blender and stir with a spatula to incorporate one or twice in the process. Pour into a glass. Drink immediately.
Christine Untiedt, Founder, Brown Barn Botanicals
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