Written by Founder, Amir Karam MD
Healthy, radiant skin isn’t just about what you put on your face—it starts from within.
The foods you eat play a vital role in maintaining a youthful, vibrant complexion while also fueling your energy levels throughout the day. That’s why I stick to simple, nutrient-rich meals that nourish my body and skin, even on my busiest days in the operating room.
Today, I’m excited to share one of my favorite go-to recipes: my daily green smoothie. This is a quick and easy way to start my day with skin-loving vitamins and nutrients.
Whether you use it as a morning boost or an afternoon pick-me-up, this powerful greens-packed recipe will leave you feeling great while supporting healthy, youthful skin.
I start nearly every morning with this power-packed green smoothie. It’s light, refreshing, and packed with ingredients that provide essential nutrients to support skin hydration, elasticity, and overall health and skin vitality.
Every ingredient in this blend is carefully chosen for its hydrating, antioxidant-rich, and skin-supporting properties. By fueling your body with these key nutrients, you’re giving your skin what it needs to look its best by brightening your complexion, reducing the appearance of puffiness, and helping you to maintain a youthful glow.
Why This Smoothie is Good for Your Skin:
Each component of this smoothie works together to deliver key vitamins, minerals, and compounds that promote healthy skin. Here’s how:
- Leafy Greens (Kale, Spinach, Chard): These greens are rich in vitamin C, a key nutrient that supports natural collagen production, helping to keep skin firm and resilient. They also contain antioxidants, which help protect against environmental stressors that contribute to skin dullness. Additionally, their fiber content supports digestion, which plays a role in maintaining a clear complexion.
- Blueberries: Blueberries are packed with a powerful type of antioxidant that helps combat environmental stress. These compounds support skin’s natural defense system, which can help reduce the visible effects of aging caused by sun damage. They also contain vitamin C, which is essential for maintaining an even, radiant skin tone.
- Ginger: Ginger has natural compounds like gingerol, which help support skin’s overall calmness and balance. It also aids digestion, and gut health is closely linked to skin health—when your digestive system is functioning optimally, it can reflect positively in your complexion.
- Greek Yogurt: A great source of probiotics, Greek yogurt supports a balanced gut microbiome, which has been linked to clearer, more resilient skin. The protein and lactic acid in yogurt also provide gentle skin-supporting benefits by helping maintain hydration and overall skin smoothness.
- Maple Syrup: This natural sweetener enhances the flavor without causing sharp blood sugar fluctuations which have been linked to skin concerns. It also contains trace minerals like manganese, which plays a role in collagen production and skin repair.
- Banana: Bananas contain potassium, a key mineral that helps maintain skin hydration from within. They also contain vitamin B6, which plays a role in supporting overall skin health and reducing the appearance of dryness or irritation. Plus, bananas contribute a naturally creamy texture to the smoothie, making it extra delicious.
By incorporating this smoothie into your morning routine, you’re not only fueling your body with essential nutrients but also giving your skin the hydration, antioxidants, and vitamins it needs to stay healthy and vibrant.
How to Make Dr. Karam's Go-To Green Smoothie
01. Add all ingredients to a blender.
- 1 cup almond milk
- 1 large chunk of fresh ginger
- 1 big spoonful of Greek yogurt
- 1 frozen banana
- 1 handful of kale
- 1 small handful of spinach
- 1 small handful of chard
- 2 tbsp maple syrup (or to taste)
- 2 cups frozen organic blueberries
02. Blend until smooth.
- Pro Tip: If you prefer a thicker texture, add some ice or extra frozen fruit.
03. Pour into a glass.
- Optional: Sprinkle some chia seeds on top to keep you fuller, longer.
04. Enjoy!
Why I've Had This Smoothie Every Morning for Decades
Any healthy habit that you commit to everyday is going to be reflected in other areas of your life, including your skin. From what you eat, to how much you sleep, your skin is your health's first impression. By supporting your body with healthy ingredients, you are fueling your skin's resilience and radiance from the inside out.
I am very consistent in all that I do, including what I eat, and all of my favorite recipes are designed to support my body with essential nutrients, while keeping my energy steady. This green smoothie is one of the most nutrient-dense meals I can make--and I can do it in a matter of minutes.
You can customize your own smoothie to your liking, but its the power of the greens that make up the core of this smoothie that pack vitamins, antioxidants, and everything your skin needs to thrive. It’s how I start my morning every single day and there's a reason why I’ve been drinking it for decades.
Just like the KaramMD Trifecta, this smoothie is quick, efficient, and has everything you need to set yourself up for long-term success. I hope by sharing my skincare routine and daily green smoothie I am passing along viable tools to help make your health and wellness goals easier to achieve.
Check out my Grocery Guide for Glowing Skin to make shopping for these ingredients effortless. And if you want more recipes let me know in the comments below.
9 comments
Alana Gorfaine
How may I access Dr. Karam’s recipes? I just came upon his Smoothie ingredients and now I want more 😊❤️ Love reading and seeing all his recommendations. Thanks
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KaramMD Skin replied:
Hi Alana—Thanks for your comment! We’re working on sharing more of his favorite wellness tips and recipes soon! Be sure to subscribe to our newsletter and follow us on social media so you don’t miss any future updates. If there’s anything specific you’re curious about—smoothies, supplements, or skincare—feel free to ask. We love sharing all things Karam Lifestyle!
Roxanne Melinat
Hi Dr Karam. Thank you for the smoothie recipe. It’s very tasty! My tummy feels a little bit upset. I’m wondering if I put too much ginger in it. My idea of a large chunk and your idea are probably different things. Could putting too much ginger in the smoothie upset a tummy?
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KaramMD Skin replied:
Hi Roxanne—Thanks for your comment! We’re so glad you’re enjoying the smoothie — and great question. Yes, it’s very possible that too much fresh ginger could cause a bit of stomach upset, especially if your body isn’t used to it. Ginger is wonderfully anti-inflammatory, but in larger amounts it can be quite potent and stimulating to the digestive system. You might try using just a small slice (about ½ inch) next time and gradually adjust based on how you feel. Let us know how it goes — we’re thrilled you’re giving the recipe a try! 🌿💚
A C
Dr Karam, I love green smoothies for breakfast too. What are your thoughts on the recent study that now has everyone avoiding mixing bananas & blueberries in the same green smoothie? Personally, I feel that one “small” study is not enough on which to base an entire lifestyle or food prep change. I’m curious to know your thoughts since your recipe above does combine them both. Thank you!
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KaramMD Skin replied:
Hi Andrea—Thanks for your comment! Yes, we’ve seen the recent discussion about combining bananas and blueberries. While it’s always good to stay informed, you’re absolutely right — one small study isn’t enough to warrant a major shift in dietary habits, especially when both fruits offer significant health benefits. Dr. Karam’s recipe includes them intentionally for their antioxidant, fiber, and nutrient content, and there’s no strong evidence suggesting the combo is harmful in the context of a balanced diet. As always, it’s about the bigger picture — consistency, whole foods, and what works best for your body. Thanks again for your thoughtful comment!
D Marie
Yes, more recipes please! You provided a great grocery list and I have previously seen a short video where you are explaining you and Neda prep your weekly meals every weekend. It would be so great to have your full meal plan and recipes.
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KaramMD Skin replied:
Hi D Marie—Thanks for your comment! We love that you’re interested in more recipes and meal planning tips. Dr. Karam and Neda are passionate about healthy, sustainable routines. Stay tuned — and thank you again for being part of our wellness community!
Jane
Absolutely love your work❣️. Never say never but should I ever consider a lift YOU would be my doctor of choice! In the meantime have been using skin ceuticals daily and MDK muscle banding facials monthly. Of course, I will try your trifecta once my skin ceuticals supply has depleted. What are your thoughts on MDK?
PS I have never smoked nor drink alcohol and eat only FRESH ORGANIC rotating food groups every four days.
Keep up the GREAT WORK!
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KaramMD Skin replied:
Hi Jane—Thanks for your comment! It sounds like you’re doing all the right things — from a clean lifestyle to a thoughtful, targeted skincare and facial routine. While we can’t speak directly to the MDK Muscle Banding technique without a formal evaluation, approaches that promote circulation and lymphatic flow can often complement a strong topical regimen like yours. When you’re ready to try the Trifecta, we’d love to hear your thoughts — it was designed to be simple yet powerful for long-term skin health and visible results. Thank you again for your kind words!
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