you are beautiful smoothie

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This smoothie was so successful in the Instagram, which I decided to share not only with my clients, but with all my readers and followers too!

Instead of putting the name Beauty Smoothie or Beauty Smoothie on the blog, I decided to put \”You Are Beautiful Smoothie\” or \”Smoothie You Are Beautiful\” because one of my biggest goals in my work as Nutritionist and Health Coach It’s helping people to understand that we are beautiful the way we are. For the strength we carry, for our smiles, for our fears, curves, cellulite, scars and every detail that makes us unique and beautiful in different ways. taking advantage of the subject, whoever wants to read an article I made with  5 tips to love yourself more here. 

The \”You Are Beautiful Smoothie\” is a very nice recipe to increase skin care from the inside out. I use it in my routine and I also encourage my clients to include them in theirs. Especially for those looking to improve skin health and ensure a good dose of vitamins, minerals, phytonutrients and antioxidants.

It is a recipe rich in good fats, fibers, proteins, vitamin A, K, C, in addition to minerals such as iron, zinc and magnesium. A good carbohydrate content and a very creamy consistency for you to taste with your favorite topping.

I like to relate this smoothie to the health of the skin, nails and hair precisely because of its nutritional profile. The mixture of açaí, raspberry (or strawberry) and spinach, all rich in vitamin C, which is essential for collagen production, maintaining the integrity of the skin and in the fight against the damage that free radicals can cause in our cells! Carrots and spinach make a good dose combination of vitamin A, important for the health of the skin, hair and nails, in addition to acting as natural anti-inflammatory.

Going back to smoothie… as I always don’t save on fats in my recipes. Here they come from açaí, coconut milk and chia seeds, ingredients rich in fatty acids that are essential for hormonal balance, skin health, hair and nails as well.

I also include powdered vegetable protein and chia, both to increase the protein content and leave the smoothie with more substance, in addition to helping to stabilize sugar levels (glucose) in the blood, ensuring more stability in satiety and even in mood.

Unlike juices, smoothies do not dispense with the fibers of fruits and can have such a thick consistency that you can even eat with a spoon! That is, it usually guarantees much more satiety than juices because they have a slower gastric emptying, taking longer to be digested. Also, the simplest reason of all: they are very delicious!!

I love smoothie, regardless if it’s cold or hot. But I like thick and dense smoothies, because even though it’s a psychological factor (physical too), a very liquid glass of smoothie doesn’t make me satisfied. I like to chew and use a spoon! I know that chewing something half liquid is somewhat boring, so in addition to my recipes being dense, I always put something crunchy on top to chew: Homemade granola, pumpkin seed Without shell, nuts in pieces, cocoa nibs, grated coconut, seeds and so on!

I get thousands of tips messages to improve skin, hair, etc., but the reality is that it’s not just a recipe that will save your complaints, but the general combination of healthy eating habits and other factors linked to your lifestyle. Remember this.

Recipe

Serves: 1

Ingredients (if possible prefer organic ingredients):

• 1 glass of coconut milk
• 2 cups of washed and organic raw spinach leaves or cabbage
• 1/2 cup or raspberry strawberries
• 1/2 cup blueberry (blueberry)
• 1 cup raw carrot
• 1 tablespoon of spirulina and chlorella (or 1 tablet) – optional
• 1 tablespoon cocoa powder
• 1 dose of protein powder
• 1 packet of pure sugarless açaí pulp (see brands below)
• 1 tbsp of alcohol-free vanilla extract.
• 1 teaspoon cinnamon powder (use Ceylon)
• Stevia (optional)

TOPINGS:

• pumpkin seed (very good also for the skin, see here)
• Hemp Seeds (for those who live in the US or Canada)
• cocoa nibs

Instructions:

1. Simply blend all the ingredients in a high-speed blender (use vitamix) until it creates a very creamy consistency. If you are using a regular blender, I recommend mixing the liquid with the carrot first, then including the other ingredients as the carrot is more difficult to dissolve.
2. Add a few drops of stevia if you find it necessary
3. You may have to include ice to keep it cold for longer.
4. Serve immediately!

Notes:

• Frozen Fruit: I use fresh or frozen fruit. Frozen guarantees a creamier smoothie. I also freeze red fruits so as not to waste them and last longer.
• açaí pulp: for those who live in Brazil, you like the la-naturelle Or acai frooty all without sugar. For those who live in the US: Acai Frooty, Acai Roots,
• How to store: Smoothies are more delicious when consumed freshly, fresh. But, they can also be stored in a closed bottle and well sealed for up to 4 days in the fridge! Use mason jars.
• Protein brands I like: Vega Sport (Vega Team), Lyfe Fuel, Nutiva Hemp Seeds, Vital Proteins and Essential (for Brazil)

you are beautiful smoothie

reciprocate

Ingredients (if possible use organic ingredients):

• 1 Glass of Coconut Milk
• 2 cups of spinach
• 1 cup of strawberries or raspberry
• 1 cup of chopped raw carrot
• 1 Tablespoon of Spirulina and Chlorella (OR 1 Tablet) – Optional
• 1 Tablespoon Raw Cocoa Powder
• 1/2 or 1 scoop of plant-based protein powder
• 1 pack of  unsweetened açaí pulp
• 1 teaspoon of vanilla extract or vanilla bean paste
• 1 Teaspoon Cinnamon Powder (I use Ceylon)
• Stevia Drops (Optional)
  TOPINGS:
• Pumpkin Seed (Very good also for the skin, see here)
• Hemp Seeds (For those who live in the US or Canada)
• Cocoa Nibs

instructions:

1. simply blend all the ingredients into a high-speed blender (i use vitamix) until you have a very creamy consistency. If using a normal Blender, I recommend blending the liquid with carts first, then include the other ingredients since the carrot is harder to dissolve.
2. add a few drops of stevia if you find it necessary
3. Serves immediately!