Ella Eats: Skin food pre-ride smoothie

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This green smoothie is a creamy, delicious ‘skin food.’ With avocado, peppermint and coconut oil on the ingredients list, it’s jam-packed with fatty acids, antioxidants and vitamins that will promote a healthy glow on the inside and out. Not only is this combination of ingredients designed to feed your skin, it will also provide you with a dose of high quality saturated fats to keep you fuller for longer and is a fantastic part of a morning routine.

This smoothie is the perfect pre-ride nutrition hit. It contains coconut oil, which is a special type of fat comprised largely of medium chain triglycerides. These are unique among fats in that they are used very efficiently by the body as an energy source and rarely get stored in fat cells, instead helping boost you up those hills.

Skin food smoothie

(serves 2)

  • 5 large leaves of kale, de-stemmed (or 2 cups of other dark, leafy greens like spinach)
  • ½ avocado
  • 1 kiwi, peeled
  • 1 lime, peeled
  • 1 green apple, cored
  • ½ cup fresh peppermint leaves (swap for mint if required)
  • 1 tbsp extra virgin coconut oil
  • 3 ½ cups filtered water

Simply blend all the ingredients in a powerful blender until smooth and creamy.

*If you’re sensitive to raw greens, you can lightly steam them before adding to your smoothie. This can be a little gentler on the digestive system, particularly during the cooler months.

Lizzy Marsh is a qualified exercise scientist and nutrition consultant. She has worked with a range of both elite and recreational athletes in the areas of performance testing, nutrition, strength and conditioning and holistic health. When she’s not coaching classes at the Melbourne-based gym she owns with her brother, Lizzy loves cycling, yoga, trail running and fly fishing. As an ambassador for Specialized Australia and lululemon athletica, Lizzy is passionate about inspiring more women to ride bikes, get stronger and feel good. You can follow Lizzy on Instagram or read more about her here.

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