Jul 31 / KRISTI

3 Plant-Based Smoothies for Skin, Energy & Digestion

Sometimes the simplest rituals — like making a morning smoothie — can become the most powerful acts of self-care.
What we choose to put into our body affects how we feel, how we look, and how we move through the day.

These three smoothies were created not just to taste good (though they absolutely do!) — but to support your body where it matters most:
✨ energy and iron levels,
✨ skin health and collagen production,
✨ digestion and gut balance.

Each blend is plant-based, functional, and deeply nourishing, with ingredients chosen for their synergy — vitamins, minerals, fiber, antioxidants, healthy fats, and whole-food protein sources.
They’re designed for real life: easy to make, easy to love, and easy to come back to.

Whether you're looking to brighten your skin, boost your iron intake, or simply feel more balanced throughout the day — there's a smoothie here for you.
Let food be your daily support system — and let these blends be a delicious start.

🥬 “Iron Balance” Smoothie
It’s no secret that natural, balanced nutrition is key to lasting health, energy, and overall well-being.
When transitioning to a predominantly plant-based diet, it becomes especially important to stay mindful of vital nutrients like vitamin B12, iron, calcium, magnesium, and vitamins D and C, among others.

Today we’re sharing one of our favorite smoothies — it’s not only refreshing and delicious but also truly nourishing.
This vibrant blend is rich in vitamins and minerals, including easily absorbable iron — a particularly relevant nutrient for those following a plant-forward lifestyle.🌿

Ingredients (serves 2):
  • 2 celery stalks
  • 1/2 apple
  • handful fresh parsley
  • 1 orange
  • 1 cup (150 g) fresh strawberries or pineapple
  • juice of 1/2 lemon
  • 2 tsp spirulina
  • 1/4 tsp turmeric
  • 2/3 to 3/4 cup (150–200 ml) water, or as needed for texture

Optional:
  • 2 tbsp nettle juice (stir in after blending)

Directions:
  1. Roughly chop the celery and apple, and add them to a blender along with the parsley and strawberries (or pineapple).
  2. Squeeze the juice from the orange and half a lemon, then pour it in.
  3. Add water — just enough to bring the total liquid to about 1 1/4 cups (300 ml).
  4. Sprinkle in the spirulina and turmeric.
  5. Blend on high until completely smooth and creamy — about 1 minute in a high-speed blender.
Pour into glasses and enjoy this refreshing boost of nutrients to start your day with energy and glow! 💚

Notes:
1. If you prefer an extra-smooth texture, you can peel the apple before blending — or opt for soft-skinned varieties like Golden Delicious, Gala, or Fuji.

🍓 “Glowing Skin” Smoothie
Collagen is the main structural protein responsible for the skin’s firmness, elasticity, and radiant glow.
While our bodies are capable of producing collagen naturally, they need the right nutrients from food to do so effectively.

The good news? You can support collagen production entirely through plant-based sources.
Vitamin C, amino acids, copper, zinc, and antioxidants all help stimulate natural collagen synthesis — while protecting skin from premature aging.

Let’s blend up this creamy, skin-loving smoothie — it’s a simple, delicious way to nourish your glow from within!

Ingredients (serves 2):
  • 250 g fresh strawberries
  • 1/2 avocado
  • 1 tbsp pumpkin seeds
  • 1 tbsp hemp seeds
  • 1 tbsp chia seeds
  • 1 tbsp pea protein
  • 1 tsp sunflower lecithin
  • 3 soft dates
  • 1 cup (250 ml) water

Directions:
1. Rinse the strawberries and soak the dates in hot water for 5 minutes to soften.
2. Add all ingredients to a high-speed blender and blend until smooth and creamy — about 1 minute.
3. Pour into glasses and enjoy this rich, nutrient-packed smoothie — perfect for a vibrant start to your day.

P.S. This smoothie tastes surprisingly similar to a strawberry yogurt — but without any dairy, added sugar, or artificial flavors. It’s just as creamy and satisfying — with clean, nourishing ingredients your skin will thank you for. 💗

Notes:
1. Be sure to use hulled seeds (no shells).
2. Adjust sweetness to taste by adding more or fewer dates — or substitute with another natural sweetener if you prefer.

🫐 “Gut Health” Smoothie
This smoothie — or as we lovingly call it, our “flax porridge blend” — is a gentle, nourishing tonic for the digestive system.
Flaxseeds are rich in unsaturated fatty acids, fiber, and essential vitamins, while being naturally low in carbohydrates — making them a true ally for balanced, healthy gut function.

In naturopathic nutrition, digestion is considered the foundation of overall health.
After all, the stomach is where protein breakdown begins and where key nutrients — like vitamins and minerals — start to be absorbed.

Did you know? Low stomach acid (hypochlorhydria) can reduce the absorption of iron, vitamin B12, zinc, and calcium, which over time may affect energy, immunity, and even emotional balance.

That’s why taking care of your digestive health is so important — it directly impacts how you feel, how you function, and how you thrive.
 ⠀
 With care for yourself and your loved ones, let’s prepare this creamy, gut-friendly smoothie. 🌿

Ingredients (serves 2):
  • 3 tbsp (50 g) golden flaxseeds
  • 1/2 cup (100 ml) water (for soaking)
  • 1 apple
  • 1/3 cup (50 g) blackcurrants (fresh or frozen)
  • 2/3 cup (150 ml) coconut milk
  • 2 soft dates (or soaked briefly)
Optional toppings: berries, chopped nuts, or granola.

Directions:
  1. Rinse the flaxseeds and soak them in 100 ml of clean water — overnight or for at least 2 hours.
  2. Add the soaked flax (with the water), apple, berries, milk, and dates to a blender.
  3. Blend until smooth and creamy — about 1 minute in a high-speed blender.
  4. Pour into glasses and, if desired, top with berries, nuts, or granola.
Enjoy this soothing, fiber-rich smoothie as a gentle way to start your day — full of care and nourishment. 💜

Notes:
1. Do not discard the soaking water — the resulting gel (flax mucilage) is full of valuable compounds and an essential part of the recipe.
 2. For a smoother texture, peel the apple — or use soft-skinned varieties like Golden Delicious, Gala, or Fuji.
 3. You can use any plant-based milk you like — almond, oat, or coconut all work well.
 4. Feel free to experiment with seasonal fruits — strawberries and tart berries pair beautifully here.
 5. Adjust sweetness to taste by adding more or fewer dates — or skip them entirely if you enjoy a mildly, naturally sweet flavor.

Nourishment begins with conscious choices — and these smoothies are as smart as they are delicious 💛

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