GREEN SMOOTHIE SKIN FOOD | Avocado, Mango, Banana, Kale + Chia Seeds
Makes 4 large glasses | 5 mins wo-to-go | No Cook
We made this gorgeous green smoothie last friday in my inaugural "Beauty Wellbeing Workshop". It was creamy smooth and delicious even tho it sounds an unusual combination. We drank it as an appetizer in the glam gold glasses as we prepped our lunch. Kelly's scarlet nails look a treat next to it! You could also do shot glasses and pop a few edible decorative goodies on top.
I love to cook by looking at the ingredients I have on hand rather than following a recipe (hence the combo) and Ursula got to experiment with the 'turbo charged' cocktail blender I have had for eons but rarely use - there was not a spec of kale in sight. So go ahead, experiment using this recipe as a guide.
BEAUTY BOOST: Anti-inflammatory, rich in antioxidants, immune boosting, vitamin ACEK rich, EFA's.Avocados for essential fatty acids and Vitamin E to keep skin soft and smooth. More on avo. Mango are rich in the carotenoid antioxidants + vitamins A&C - keeping your skin tight and toned. They also contain silica - a food active nutrient that acts as an internal moisturiser. Undeniably bananas are high in sugar (about 20g in a ripe one) and give you an energy burst (yeh if you are tired), but they also contain a high amount of fibre including the prebiotic inulin, which feeds our beneficial (probiotic) gut bacteria, the first line of defence for the immune system. Keeping your gut bacteria healthy can prevent inflammatory conditions like eczema and support the digestion and absorption of nutrients needed to retain optimal health and keep you looking and feeling younger. The high level of potassium ( ~ 400mg) they contain helps transport O2 round the body to renew and revitalise the skin. Kale is an excellent source of calcium, vitamins AC & K - all essential for skin health and Chia seeds are an excellent non-animal source of skin loving omega 3 to keep skin looking moist and plump.YOU'LL NEED.....
1 ripe avocado
1 mango (optional)
3-4 kale leaves
3 stems fresh mint leaves
1/4 whole lemon
2 tspns chia seeds
1 cup ice
1 cup chilled water or coconut water
Put all ingredients in blender. Mix on high til smooth and creamy.
Serve in classes with a spoon or thick straw! Garnish if you have guests!
TIPS & TRICKS
For a more liquid smoothie add more water or if you don't want the flavour diluted another high water content vegetable such as cucumber or a liquid such as coconut water, almond milk or dairy milk.
For more dimension and an extra hit of Vit C (support collagen synthesis) add a squeeze of lemon juice.
For a bite add a dash of tabasco sauce.
Add some probiotics via an unsweetened yoghurt.
If you want a lower sugar content - remove one or all of the fruits. I like it as is and because I don't eat much food with added sugar.
You can sub in fresh pineapple for mango, parsley or spinach for kale etc.
Chia seeds swell to 10times their size so they have a real thickening effect on the smoothie. For a more liquid smoothie - sprinkle on top instead of adding in.
I will let you know once mine have had a go at making & tasting it!