Sunshine Smoothie

Smoothies are my jam. I’ve been drinking them for a solid 13 years and have tried every combination of flavours out there. One of my favourites is this Sunshine Smoothie. It’s fresh, sweet and full of skin-loving benefits.

Now when it comes to crafting the perfect smoothie, there’s a great little formula I follow. Here’s the formula and how it lines up in this recipe…

• Liquid base (water + coconut milk)
• 1-2 fruits (banana + pineapple)
• 1-2 veggies (zucchini)
• 1 flavour booster (lemon juice)
• Protein/healthy fat source (hemp hearts + collagen)
• 1-2 spices (turmeric + ginger)

Anti-Inflammatory Powerhouse

Inflammation has long been connected to acne because of the pimples’ red, swollen and painful nature. However, it’s systemic inflammation that’s the real culprit of acne (1).

This type of systemic inflammation begins at the cellular level causing the oil in sebaceous glands to oxidize (oxygen decreases). The issue here is acne bacteria thrive in low oxygen and quickly multiply (leading to breakouts). In order to prevent the symptom of acne, inflammation and oxidative stress (2) must be addressed internally through an inside-out approach.

Luckily there are lots of wonderful anti-inflammatory foods that can help reduce acne-causing systemic inflammation.

Coconut milk:

• Contains medium-chain triglycerides (MCTs) that lower inflammation, fuel the brain and ease digestive issues. (3)
• Also contains lauric acid, and vitamin C & E which all have anti-inflammatory properties.

Pineapple:

• Contains the enzyme bromelain which can reduce inflammation and improve digestion.
• Source of antioxidants like vitamin C and beta-carotene which have anti-inflammatory properties + help speed up wound healing (like breakouts).
• Note: Most of the bromelain is found in the core, so make sure to add some to the smoothie recipe.

Ginger:

• Contains gingerols and shogaols, the active compounds in ginger, that have anti-inflammatory effects.
• Ginger also has anti-inflammatory effects in the gut, reducing inflammation associated with conditions like ulcerative colitis and Crohn’s disease. (4)

Turmeric:

• The active ingredient, curcumin, has potent antioxidant and anti-inflammatory properties (5, 6).
• Also has antibacterial and antifungal properties that can help reduce the growth of acne-triggering microbes. (7,8)
• Curcumin can speed up the healing of wounds and skin lesions. (9)
• Note: Acne sufferers can reap the benefits of turmeric orally (like in this Sunshine Smoothie) or topically (like in my Brightening Turmeric Face Mask). 

Protein (Without Powders)

While there are a lot of great protein powders out there, I prefer not to use them. It’s my own personal preference because I don’t love their texture and often find their flavour overpowering. Instead of a protein powder, I use a combination of collagen and nuts/seeds – most often hemp hearts.

By doubling my collagen serving (18 grams) and adding three tablespoons of hemp hearts (11 grams), I end up with 29 grams of protein in my smoothie. Both collagen and hemp hearts are relatively tasteless so they blend well into the smoothie without changing the flavour.

Bonus? Collagen and hemp hearts also nourish the skin from the inside out. Here’s how:

Collagen: helps to repair leaky gut (10) + increases collagen levels in the body to help skin cells renew/repair, promote smoothness and improve elasticity. (11)

Hemp hearts: rich in omega-3 essential fatty acids and gamma-linolenic acid (GLA) that help reduce acne-causing inflammation in the body and skin.

If you are a protein powder lover, here are a few acne-safe options we recommend to our clients in The Clear Skin Solution:

• Genuine Health Fermented Organic Vegan Proteins
• Garden of Life Raw Organic Protein
• Iron Vegan Sprouted Protein
• Four Sigmatic Plant-Based Protein with Superfoods
• Sunwarrior Classic Plus Protein
• Truvani Plant Based Protein Powder

Sunshine Smoothie

A bright and cheerful Sunshine Smoothie with pineapple, coconut, ginger & turmeric that helps reduce inflammation in the body (and skin!).

Print Recipe Pin Recipe

Prep Time: 5 minutes minutes

Author: Katie Stewart

Equipment

• Blender

Ingredients

• 1/2 cup filtered water
• 1/2 cup full-fat coconut milk
• 1 frozen banana
• 1 cup frozen pineapple chunks
• 1/2 peeled zucchini (roughly chopped)
• 3 tbsp hemp hearts
• 2 servings collagen powder
• 2 tsp lemon juice
• 1/2-1 tsp turmeric (personal preference)
• 1/2 tsp ginger

Instructions

• Add all ingredients to the blender and blend on high until smooth.

Notes

• Portion: makes 1 large smoothie or 2 regular-sized smoothies.
• Collagen: I used Organika’s Collagen Peptides and did two servings (4 scoops) to reach 18 grams of protein total. Great Lakes and Vital Proteins are other great collagen brands.
• Fresh vs Frozen: You can use either fresh or frozen fruit (pineapple/banana) in the recipe. However, frozen will result in a thicker/slightly sweeter smoothie.
• More Veggies: add 1-2 handfuls of baby spinach.

Sources:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3780801/
2. https://www.jmolpat.com/abstract/oxidative-stress-in-acne-vulgaris-an-important-therapeutic-target-47620.html
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4975867/
4. https://pubmed.ncbi.nlm.nih.gov/32763761/
5. https://pubmed.ncbi.nlm.nih.gov/22648222/
6. https://pubmed.ncbi.nlm.nih.gov/15489888/
7. https://www.mdpi.com/1517452
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6714268/
9. https://www.sciencedirect.com/science/article/abs/pii/S0024320514007036
10. https://www.mdpi.com/2076-2607/10/7/1303
11. https://pubmed.ncbi.nlm.nih.gov/23949208/