Recipe: Boost your skin with an Avo-colada

Avo Colada skin boosting smoothie recipe

The winter air in Johannesburg can be harsh on the skin.  Heaters, dry air and the cold leave it starved of moisture and sensitive.

What to do? Sporty Little Number is here to help.  Tackle your complexion demons and help moisturise and hydrate your skin with this great recipe.

It was inspired by a delicious smoothie enjoyed at The Salvation Café at 44 Stanley.  This is the Sporty Little Number version.  A good smoothie is quick and simple to prepare and retains the majority of its nutrients (as long as you enjoy it soon after preparation).

How will this smoothie help?

Four skin-boosting ingredients: avocado, spinach, pineapple and coconut water.

Avocado is the real ‘star’ of this smoothie.  And quite rightly so.  Avocados are versatile: they can be used for avocado toast, chocolate pudding, in salads, as a substitute for mayonnaise, as a pizza topping or in a smoothie.  They are a nutrient powerhouse: packed full of Vitamins C, E, K and B6 as well as being high in monounsaturated fat (which is a good thing!).

Spinach is rich in Vitamins A and C, pineapple provides 131% of your daily Vitamin C needs (in 1 cup serving) and coconut water is a wonder hydrator (and tasty with it).

This smoothie will help get your skin glowing again.

Healthy fat, like the kind found in avocado, works wonders on your skin, increases vitamin and mineral absorption and even helps boost your immune system.  It will also help protect skin from wrinkles and other visible signs of aging as well as help maintain moisture levels in the epidermal layer of the skin – making it look and feel soft and healthy.  Natural essential fats also have the added benefit of keeping you satiated and feeling full, curbing your need to snack (always a bonus!).

Vitamin E is one of the most powerful antioxidants. Antioxidants neutralise free radicals (which damage collagen and cause skin dryness, lines and wrinkles) and prevent cellular damage.  In the context of your skin it can prevent premature aging.  Your body can’t produce Vitamin E, so you need to ensure you include foods high in Vitamin E in your diet.

Vitamin C is important for building and maintaining collagen which provides structure to your hair and skin as well as help fight skin damage, reduce wrinkles and improve skin texture.

Vitamin A is necessary for sebum production and the growth of bodily tissues including skin.

If you are a fan of Pina Colada’s, you will love this healthy, skin-boosting version:


(serves 2)


1 medium, ripe Avocado

300 grams fresh, raw pineapple chunks (can be frozen if preferred)

2 handfuls baby spinach leaves

500 mls coconut water (100% natural and unsweetened)


Blend spinach and coconut water until smooth. Next add the remaining ingredients and blend until smooth.  If you want to loosen the consistency a bit, add a little extra coconut water.  You can alter the quantities according to taste, but be aware that one of the downsides of pineapple is its high sugar content – so be careful!


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