Eat the Rainbow: 4 Healthy, Skin-Loving Recipes by Sophie's Blend

Wellness Week: Sophie's Blend recipes

Welcome to Byrdie UK's Wellness Week. Over the next seven days, you'll get to read about how to make your body, mind and, well, your life more balanced. We know it's not January, but wellness has become a year-round focus for many, and with autumn on the way (read: cold and flu season), now seems like a good time to talk about not just keeping well but boosting our wellness from all angles. From the best tech to improve your health to the small tweaks anyone can do to bring about more happiness, we've thought about everything you might want to factor a little more wellness into your life with ease. Today, we're offering up four healthy, skin-loving recipes that are basically like eating the rainbow.

If you've come across Sophie's Blend on Instagram, you'll know that the London-based blogger's healthy recipe creations are mouthwateringly colourful and tasty to boot. The 22-year-old has amassed over 30k followers on Instagram by posting delicious recipes that make you really, truly get excited about eating healthy. 

We tasked Sophie with creating four healthy, skin-loving recipes that would make you look and feel great. And the timing is just right: This September has been a bit of a washout, and with the dark months of autumn and winter getting ever closer, eating nutrient-rich, rainbow-bright foods will help bolster your immune system and complexion, and make you feel a bit brighter (seriously, just look at them!).

Keep scrolling to see Sophie's recipes and to give them a try.


Courtesy of Sophie's Blend

Skin and Health Benefits: Quinoa is surprisingly protein-rich, while flaxseeds and chia seeds are rich in omega fatty acids, which are great for keeping skin happy and plump, especially as the temperature drops.

Serves: 1


50 g. cooked quinoa

1 tbsp. flaxseeds

1 tbsp. chia seeds

Pinch of cinnamon

1 tsp. raw honey

50 ml. almond milk

1 heaping tbsp. coconut yoghurt

2 soft dried unsulphured apricots, chopped

1 tsp. chopped nuts of your choice

1 tsp. bee pollen (optional)


Blend the quinoa with the flax, chia, cinnamon, honey and almond milk before layering in a glass. Spoon the yoghurt on top, and add the toppings for the ultimate grab-and-go breakfast.


Courtesy of Sophie's Blend

Skin and Health Benefits: Cannellini beans are a good source of vegetarian/vegan protein, and they're also rich in antioxidants. Olive oil is an anti-inflammatory (great if you suffer from inflammatory skin conditions like eczema or rosacea), and it's rich in free radical–fighting antioxidants.

Serves: 2 as a snack; one for lunch.


1 tin of organic cannellini beans

1 clove garlic, minced

1 large handful spinach

1 handful fresh herbs (try basil and parsley together… SO good!)

Juice of half a lemon

4 tbsp. extra virgin olive oil

Salt and pepper

Crudités of choice (fennel, carrots, cucumber, celery)


Drain the beans from the tin, and add to a blender or food processor with all of the other ingredients. You may want to add a little water to make for easier blending. Whizz up until completely smooth, and serve up with your crudités. Simple and oh so satisfying.


Sophie's Blend healthy recipes
Courtesy of Sophie's Blend

Skin and Health Benefits: Beetroots are rich in vitamin C, which, in addition to protecting skin, is also crucial for collagen synthesis (collagen keeps skin looking plump). They're also rich in potassium, a mineral that helps control the balance of fluids in the body (read: bloat prevention). Carrots contain beta-carotene, which will bolster your immune system and keep skin glowing.

Serves: 4 as a side; 2 for lunch


4 bulbs golden beetroot, chopped in to quarters

2 large carrots, chopped in to thick slices

1 yellow courgette, chopped

1 small bunch radish, finely chopped

1 handful mixed garden herbs (parsley, dill and mint work particularly well)

1 good handful chopped pistachio nuts

4 tbsp. pomegranate seeds

3 tbsp. lemon juice

2 tbsp. olive oil

Pink salt and pepper, to season


Preheat the oven to 180º, and line a roasting tray with parchment paper. Spread the beetroot, courgette and carrots across the tray, and drizzle generously with olive oil; sprinkle well with salt and pepper. Roast for 40 minutes, until the beetroot is nice and tender.

Allow them to cool before transferring to a large bowl or plate, and topping with the herbs, nuts and pomegranate seeds. Drizzle a good glug of olive oil on top, along with the lemon juice, and season to taste. Serve with any protein you like—wild salmon, organic beef burgers and chicken are my personal go-tos!


Courtesy of Sophie's Blend

Skin and Health Benefits: Oats are a good source of carbohydrates and fibre, while matcha is an antioxidant known for its fat-burning potential. Cinnamon will keep blood-sugar levels in check.

Serves: 1


50 g. rolled oats (you can use buckwheat or quinoa flakes to make it gluten-free)

1 cup almond milk

2 tbsp. ground flaxseeds

1/4 tsp. cinnamon

1 small banana

1 tsp. matcha powder

1 tsp. sweetener of choice (optional)

1 tbsp. shredded coconut


The night before, combine the oats with the milk, chia seeds and cinnamon. Leave to soak in the fridge overnight; then in the morning, transfer to a glass. This also makes a great dessert.

Blend the banana, matcha and your sweetener (if using) with a splash of milk before layering on top. Decorate with the coconut, and dig in.

Want more healthy recipe ideas? Give these seriously tasty yet healthy protein pancakes a try.

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