Recipes to Boost Skin Health
One of the easiest things we could do for our skin is eating the proper foods providing us with health benefits that lead us to a more radiant and youthful complexion. If those benefits to your skin aren’t enough to make a change to your diet, eating your way to healthier skin also provides you with better metabolism and more energy, both which tend to slow down with age. Those over 40 especially should start looking into boosting their meals with vitamin and nutrient rich foods including antioxidants, vitamin C, protein and collagen which their aging bodies need the most. When it comes to my food articles I really enjoy sharing recipes that I’ve tried and tested and have made successfully.
Doing this I hope that you the reader will put your skin first by recreating these recipes all with the benefits from these nutrient packed foods without the hassle. Just like you I may not have the time or resources (or simply don’t want to give up pizza night) to cook with my skin in mind but I can tell you on the days that these meals aren’t on the menu I am always snacking on foods that will help keep my skin rejuvenated. So here we have the latest healthy skin recipes that I’m sure you will love! Bon Appetit!
HEALTHY CHICKPEA SALAD Vegan, Gluten Free. Serves 1
1 cup arugula, ½ chickpeas from a can, 1 garlic clove, 1 small to medium green pepper, 3 mint leaves, 3 medium tomatoes and 4-5 olives salt, pepper and olive oil to taste
Directions: Chop up the green pepper and tomatoes and place aside. Get a medium sized single serving bowl and add the arugula and the chopped pepper and tomatoes. Drain the chickpeas draining any excess liquid and put in the salad. Next combine the ingredients to create the dressing in a smaller bowl which includes the garlic clove pressed, olive oil, salt and olive oil whisking together. You will combine the chickpea salad ingredients with the dressing together tossing the salad to coat each piece. Add a few mint leaves to balance out the garlic and you are set.
Do you dislike the smell of garlic? If so, a little trick is after smashing a clove you will place it in 2 tbsp. of olive oil then remove right after. This is a great way to infuse the two. Enjoy!
-Chickpeas: Fully packed with high protein and high fiber these provide the skin with vitamin C and vitamin A allowing the cells to battle wrinkles and those harmful free radicals.
-Garlic: This antibacterial helps reduce inflammation and swelling in the skin.
-Arugula: Providing the skin with alkalizing properties this green is full of vitamin B and helps cleanse toxins that may cause skin problems.
-Olives: Whether in a meal or as a snack, olives are packed with antioxidants and vitamin E which help in creating a softer appearance helping minimize the appearance of wrinkles.
-Tomatoes: Also known to help in the prevention of cancer, tomatoes are also able to help in regulating and balancing PH levels which is extremely important to great skin.
CAULIFLOWER MAC N’ CHEESE *GF Option Available. Serves 6
1 cauliflower, 4 medium carrots, 1 cup unsalted vegetable broth, ¼ cup reduced fat cream cheese, 1 tsp. Dijon mustard, 1 pinch cayenne pepper, ¾ cup gruyere cheese, ½ tsp salt, ½ tsp. pepper, 8 oz. small broccoli florets, 2 medium plum tomatoes, ¼ cup parmesan cheese and 12 oz. elbow macaroni (replace with gluten free macaroni for those with dietary needs)
Directions: Preheating the oven to 400 degrees get a 8 quart pot and allow salted water to boil. Add cauliflower and carrots to the boiling water cooking for 15 minutes until the macaroni is tender. Using the blender, gather the cream cheese, broth, cayenne, mustard, gruyere, salt, pepper and combined the ingredients. Using a slotted spoon add the vegetables into the blender and puree until a smooth texture. Throw the pasta in the pot f boiling water only cooking half of the time the label says. Next you will be adding broccoli during the last few minutes then drain the excess water then return to the pot. You will then add cauliflower sauce and half the tomatoes spread into a 2 ½ quart shallower type dish. Lastly top with the remaining cheese and tomatoes then bake for 35 minutes until golden brown. Serve and enjoy!
-Broccoli: Loaded with minerals and vitamins A and C it also contains properties that can help in protecting yourself from skin cancer and eve sunburn.
-Cauliflower: High in vitamin C this veggie helps in repairing tissue while helping in creating protein collagen that plays an important part in our skin’s health.
-Tomatoes: One of the healthiest foods you can eat, it is high in Lycopene, nutrients and antioxidants helping tighten your skin.
SKINNY COCONUT SHRIMP Gluten Free. Serves 6
1/3 cup coconut flour, ½ tsp cayenne pepper, 1 cup unsweetened coconut flakes, ½ tsp sugar, 1/8 tsp salt, 2 egg whites, 1 lime sliced in half and 1 lb. medium shrimp shelled with tails remaining
Directions: Begin by preheating the oven to 425 degrees. You will need a rimmed baking sheet to line with aluminum foil then spraying with nonstick cooking spray. Next with a small bowl you will begin mixing together the coconut flour, sugar, salt and cayenne pepper. Grab a small bowl for the coconut flakes and another small bowl and thoroughly whisk together ½ the lime juice and egg whites. Dip each individual shrimp into the flour mix then into the mixture of eggs and lime juice. Next you will dip the shrimp into the coconut flakes then placing flat on the lined baking sheet. You will bake these delicious coconut shrimp until they are crisp and golden roughly about 15 minutes. When finished squeeze the remaining lime juice and voila!
-Cayenne Pepper: As you age your metabolism begins to slow down and that’s where this spicy baby comes in. Cayenne pepper has the ability to boost metabolism allowing more calories to be burned daily.
According to Self.com this type of pepper may provide your skin with antioxidant and inflammatory properties.
-Shrimp: A great source of protein, shrimp provide us with antioxidants and omega-3 fatty acids to help with that supple appearance. An added bonus there are brain and heart benefits as well.
-Coconut Flakes: According to Verywellfit.com coconut ‘meat’ is known for it’s higher fiber content, potassium and iron. Manganese is also found in coconut which plays a big part in the blood sugar regulation, mineral absorption and healthy bone formation.
-Egg Whites: A great way to also nourish your hair and body, eating egg whites can also provide you with high protein that helps in tightening the elasticity of aging skin as well as providing much needed hydration.
TUNA STUFFED BELL PEPPERS Serves 2
2 medium bell peppers (red, orange, yellow), 1/3 small chopped red onion, 2 chopped button mushrooms, 1 can water packed tuna, 1/2 chopped cherry tomatoes, ¼ Kalamata olives chopped, ¼ no salt added cottage cheese, 1 tbsp fresh lemon juice, 1 tsp extra virgin olive oil, ½ tsp Dijon mustard, ½ tsp dried parsley, ½ tsp dried oregano, crushed red pepper, sea salt and ground black pepper
Directions: If you’d like peppers that are soft and roasted you will preheat to broil placing the peppers on the baking sheet broiling 5-7 minutes carefully watching them making sure they don’t become charred. Once removed, place on a plate to cool. If you like crunchier peppers like we do in our home, skip the broiling and begin with the next step. Turn the oven from broil to 350.F. You will spray your skillet to sauté the chopped mushrooms and chopped onion sprinkling salt and pepper to taste. Adding cooked onions and mushrooms with tuna, chopped cherry tomatoes and olives, cottage cheese, lemon juice, olive oil, mustard, parsley and oregano. Using forks pull apart the tuna and stir together the ingredients. With ground pepper and crushed red pepper season to taste. Next, cut the top of the peppers of scooping off the insides including seeds. Scoop the prepared mixture and fill peppers placing them in the oven for 10-15 minutes. Once done serve and enjoy!
*Depending on how much you fill the peppers you may have a remainder left over. I like to save the leftovers and place on top of brown rice for a healthy lunch for the next day.
-Bell Peppers: Rich in carotenoids, bell peppers help in creating a more youthful appearance of the skin as it helps in the prevention of wrinkles as well as being an excellent source of folic acid and vitamin A and C.
-Mushrooms: Helping with the appearance of eczema and rosacea this anti-inflammatory veggie is rich in antioxidants and vitamin D that help in the prevention of discoloration and wrinkles.
-Tomatoes: Defending against skin aging the lycopene’s antioxidants help protect our skin from the sun’s harmful UV rays.
-Cottage Cheese: When your body is filled with toxins and waste your skin will show it. Having products like cottage cheese with live enzymes help keep your digestion normal and added with the mineral selenium it works together to provide a youthful glow to the skin.
QUINOA BOWL WITH LEMON VINAIGRETTE
1 cup cooked quinoa, 1 12oz piece of wild caught salmon, 2 lemon slices, 1 chopped sweet potato, 2 cups kale, 1 chopped shallot and 1 pitted and sliced avocado
For The Vinaigrette: 1 tbsp Dijon mustard ½ tbsp red wine vinegar 2 chopped garlic cloves Juice from ½ a lemon 1 tbsp olive oil 1 scoop collagen peptides Salt and Pepper to taste
Directions: Preheat the oven to 400 then line a baking sheet with parchment paper. You will add sweet potatoes baking them for 30 minutes or until they are tender. With a separate sheet you’ll place the salmon’s skin facing down drizzling with the olive oil, you will then add salt and pepper to taste, shallots and lemon slices. Place the salmon in the oven during the last 12 minutes remaining of the sweet potatoes. Using a blender combine all the ingredients for the vinaigrette mixing until thoroughly blended. You will place the vinaigrette in the fridge until it’s ready to be used. When ready, grab two bowls dividing the quinoa and kale evenly (or whoever deserves the most!) then coating the other ingredients on top of the bowl. Lastly drizzle the vinaigrette over these delicious bowls.
-Salmon: This superfood is jam-packed with benefits for your skin! With omega-3 fatty acids it has the potential to calm inflammation which has been know to damage the skin by breaking down elastin and collagen which gives us that smooth healthy glow.
-Quinoa: Over time our skin’s collagen begins to breakdown as we age and by adding quinoa into your diet it may help in rebuilding the skin getting back a more youthful supple appearance.
-Kale: Packed with antioxidants like kaempferol and quercetin eating kale frequently can help in supporting your hair, skin and bones. Containing niacin and vitamin E kale is essential for helping the healing and regeneration of skin which is necessary for a clear and healthier complexion.
-Garlic: A source of allicin, a antiseptic property can help in fighting the harmful bacteria that may lead to acne also improving the circulation of blood helping your skin receive nutrients.
-Sweet Potatoes: Not only can sweet potatoes keep your skin healthy with it being packed with vitamin A, but it also is an important part of eye health. Have dry skin? Sweet potatoes have beta carotene which is perfect for smoothing out those rough patches or chapped wintery skin.
Having great skin and aging well isn’t created over night or buy a magic crème but there are many factors that play a huge role in skin health. When striving for healthier skin not only should you follow your daily skincare regime but incorporate healthy, vitamin rich foods to your diet. Following a cleaner diet may take some time getting used to but your skin will thank you. What a better way to start than having some delicious side dishes to work your way into a healthier routine. Hopefully these simple recipes have made your mouth water and will make their way to the table one way or another whether a delicious side for lunch or dinner, these are guaranteed to make those taste buds happy!
Wanna know more about what skin healthy ingredients you should put into your next meal? Check out informative resources like Webmd.com and Healthline.com for more information.
What healthy side dish are you looking forward to making to achieve healthier skin?
About the Author:
Stephanie Ivonne is a freelance writer and Licensed Esthetician and mother of 2. She spends majority of her free time with her family and friends. When she is not learning about Beauty and Wellness, Stephanie is a Florida girl and loves spending time doing Yoga, running 10ks, Snorkeling and her absolute favorite, Disney!
Learn more about Stephanie here: