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Valeria Dolbel

I'm a nutritional therapist and beauty nutrition practitioner specialising in plant-based nutrition and holistic gut, hormone and skin health. In other words, I help people to transition and maintain a balanced plant-based diet to achieve radiant health!

Hello + Welcome!

A diet rich in Omega 3 is essential for maintaining cell membranes, regulating metabolism, reducing inflammation and keeping skin, hair and nails healthy.

To meet the ALA recommendations for vegans, you must eat at least one heaped tablespoon of chia seeds, ground flaxseed, hemp seeds or six walnut halves daily.

Some experts suggest that vegans should eat double the recommended amount of ALA, as the conversion of ALA to EPA and DHA can be affected by high intake of Omega 6 and saturated fat, alcohol, smoking, genetics, age and certain health conditions.

One way to become consistent with consuming Omega 3-rich foods on a plant-based diet is by adding them to our daily smoothie! I’m a massive fan of having a smoothie for breakfast, and my Omega 3 Protein Smoothie is packed with healthy fats and other vital nutrients.

In fact, this particular smoothie provides more than double the daily requirement for Omega 3! In addition, this smoothie is under 500 kcal and contains a good amount of protein, making it a great breakfast option.

You’ll need frozen blueberries, a banana, watercress, flaxseed, walnuts, pea protein (or any protein you choice) and almond milk. Blueberries and a banana will bring delicate sweet notes to the smoothie, overpowering the taste of watercress and other ingredients.

Watercress is a leafy powerhouse packed with Calcium, Vitamin C, Folate, Vitamin E, Vitamin K, beta-carotene and more! I love adding it to all my smoothies; it blends nicely and tastes mild. If you don’t have access to watercress, you can use spinach instead.

Flaxseed and walnuts are the key ingredients in this smoothie, as they provide an abundance of Omega 3. If you don’t take Omega 3 supplements on a vegan diet, you should seriously consider making these two beauty foods a part of your daily nutrition.

Diet rich in healthy fats helps prevent skin dryness to maintain healthy and hydrated skin!

Omega 3 Protein Smoothie

Delicious Omega 3-packed smoothie to keep your health in check!
Total Time 5 mins
Course Breakfast, Drinks, Main Course
Servings 1
Calories 489 kcal

Equipment

  • 1 blender

Ingredients
  

  • 1 banana frozen
  • 1 cup blueberries frozen
  • 1 tbsp flaxseed
  • 1 tbso walnuts
  • 50 g watercress
  • 1 cup almond milk
  • 30 g pea protein

Instructions
 

  • Add all the ingredients to a blender and blend until smooth. Serve immediately.

Nutrition

Calories: 489kcalCarbohydrates: 56gProtein: 31gFat: 20gSaturated Fat: 1gPolyunsaturated Fat: 12gMonounsaturated Fat: 4gPotassium: 848mgFiber: 11gVitamin A: 1754IUVitamin C: 46mgCalcium: 433mgIron: 8mg

-SOPHIE 0

”I feel amazing, I have had so much more energy over the past 3 weeks, my skin and complexion have improved, no more bloating and the best is I have more clarity about my life. I’ve gained so much from doing this and I want to continue these good habits. Thank you Valeria Dolbel for helping me with this upgrade and reset. I couldn’t have done it without you!”


-Michelle R.

“Valeria is very passionate and knowledgeable on following a plant-based diet to improve overall health. "

yes please ⋙

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