Recipes To Boost Your Complexion
There is much debate between experts as to how food can impact your skin, but there are some foods which everyone agrees are great for your overall skin health.
We’ve put together selected recipes based on different skin concerns to help you feel good about your skin form the inside out.
Glowing Skin
Sardine, mackerel or smoked salmon salad with pomegranate seeds & avocado
Why is it good for your skin?
Mackerel, sardines, smoked salmon and walnuts are all great sources of omega 3 which can help to brighten and strengthen your skin.
Avocadoes are rich in healthy fats which can help your skin stay hydrated and firm.
Pomegranate seeds are high in protective polyphenols which help hydrate and regulate your skins blood flow, promoting a healthy glow.
Recipe
- 1 lemon
- 2 garlic cloves
- 6 walnut halves
- 6 butterflied sardines or 2 pieces of mackerel or 3 slices of smoked salmon
- 100g roasted red peppers from a jar (not in oil), drained
- small drizzle of rapeseed oil
- spinach
- Pomegranate seeds (half a pomegranate)
- 1 avocado, cut into chunks
1) Grate the lemon zest over your fish (reserving a little to serve) and season with black pepper.
2) Put the walnuts and peppers in a bowl with salt and pepper into a blender and blitz into a rough paste. Add the garlic and a generous squeeze of lemon, and blitz again.
3) Cook your spinach in some oil in a frying pan and set aside on a plate.
4) Wipe out the pan, then heat a little more oil and cook your sardines, mackerel or smoked salmon for a few minutes or until cooked (if raw).
5) Place your fish onto your spinach and scatter over the pomegranate seeds, avocado chunks and your dressing. Sprinkle over the rest of your lemon zest and serve with lemon wedges.
Other foods good for boosting glow:
- Sunflower seeds
- Soybeans
- Dark chocolate
- Green tea
- Carrots
- Oranges
Clearing Blemishes
Salmon with grilled tomatoes, served with broccoli and rice or quinoa
Why is it good for your skin?
Salmon contains omega 3 which can help reduce inflammation and blemishes. It also contains Vitamin E, a powerful antioxidant for your skin.
Broccoli and tomatoes are high in antioxidants which can help reduce inflammation and protect and repair your skin against pollutants.
We suggest serving this with quinoa (high in zinc which can also help reduce acne).
Recipe
- 1 clove garlic
- Salt & pepper
- 1 salmon fillet (boneless)
- Fresh basil
- 1 medium tomato, thinly sliced
1) Preheat grill to medium.
2) Crush garlic and salt in a small bowl.
3) Place salmon on an oiled baking tray (skin side down) and spread the garlic mixture over it.
4) Place the tomatoes on top of the salmon, season with salt and pepper, and a sprinkle of fresh basil.
5) Bake or grill for 10-12 minutes or until the salmon is cooked.
6) Serve with steamed broccoli and quinoa or rice.
Other foods that can help promote clear skin:
- pumpkin seeds
- cashews
- beef
- turkey
- quinoa
- lentils
- seafood such as oysters and crab
Reducing fine lines
Rainbow hash served with chicken, tofu or fish
Why is it good for your skin?
Sweet potatoes, kale and carrots all contain ingredients which boost Vitamin A in the body – this can help protect your skin from sun exposure and help promote healthy skin cells.
Serve with chicken or fish, which both contain collagen, which can help promote firmer, healthier looking skin.
Recipe
- 1 tablespoon olive oil
- 1 medium sweet potato, peeled and cubed
- 1 large carrot, peeled and cubed
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried basil
- Salt & pepper
- 2 cups coarsely chopped fresh kale
- 1 garlic clove, minced
1) In a large frying pan, heat the oil over medium heat.
2)Cook and stir sweet potatoes, carrot and seasonings until vegetables are tender, 10-12 minutes.
3) Add kale and garlic; continue cooking until vegetables are lightly browned and kale is tender, 2-4 minutes.
4) Serve with chicken, fish or tofu (however you like to cook it).
Other Collagen boosting foods:
spinach
shallots
avocado
garlic
lemon
red onion
scallions
lime
banana
chicken breasts
salmon
Hydrating Skin
Water, water and more water!
Why is it good for your skin?
Water is responsible for keeping your skin hydrated. This will help it look firmer, more plumped and feel softer. It can also help reduce blemishes and minimise the appearance of fine lines.
If you’ve got dry skin, apart from using moisturiser daily and maintaining a good skin care routine, if you want to hydrate your skin from the inside out, then drinking plenty of water is the best way to do it.
Aim for 2 litres or more a day. Remember caffeine is dehydrating so make sure you drink a glass of water with every tea/ coffee you have. If you want an alternative hot drink – try green tea, which is a natural antioxidant and free of caffeine, so will count towards your daily water intake.