You may have noticed that after one too many sugary treats, processed food, or alcoholic drinks, your skin breaks out, gets inflamed (redness, soreness), and may even look dull and lackluster.
And no matter what skincare products you use, your results might be hampered if you’re consuming foods that cause inflammation from the inside. In fact, certain creams, medications, and antibiotics dermatologists may recommend can do more harm for your skin in the long run than they do good in the short term.
Beauty truly does come from within. What you eat contributes a lot more to your skin’s health than what you put on it!
So it goes without saying that filling your body with nutritious foods daily is one of the best ways you can ensure your skin stays healthy not just today, but for years to come!
In this article, we’d like to share a few of our favorite, delicious and nutritious recipes ideal for springtime that we’ve found from awesome blogs on the web. Enjoy, and let us know how you try any of them!
But first, which foods should I steer clear from?
When you’re first making the decision to swap out unhealthy foods for healthier options, you may experience overwhelm. Please understand that this is completely normal, and you’re not alone! With so many diet and nutrition options available, it may be hard to know where to even begin!
What we suggest that you start with healthy ingredients you’re familiar with and cut back on certain foods you don’t really need.
Certain foods like alcohol, sugar, and dairy are known to cause inflammation in the body, and may disrupt your hormones, which can lead to dry and dull skin, flaky skin, acne breakouts, or a combination of any of these conditions!
We talk a lot more about the best foods for your skin in this post.
Creamy Fennel Kale Chicken Salad
This salad from Being Brigid is perfect for a summer lunch or even dinner whether you’re quaran-dining on your own, or with friends and family! Satisfying, and oh so delicious, the grilled chicken combined with kale, fennel, and leeks will hit your taste buds in all the right places. And the dairy-free dressing, well… yum!
- 2 medium leeks, thinly sliced
- 2 medium fennel, cored and thinly sliced
- 1/4 cup avocado oil
- 1/4 tsp himalayan salt
- Dash black pepper
- 5 cups curly kale, chopped
- 1 lb organic chicken breast cutlets, skinless
- 1/2 cup organic chicken broth, low sodium
- 1/4 cup almond yogurt, unsweetened
- 1 Tbsp whole grain mustard
- Preheat oven to 400 F.
- On a baking sheet, place prepared fennel and leeks.
- Toss vegetables with 2 tbsp avocado oil, himalayan salt and dash black pepper.
- In a separate bowl, massage kale with 1 tbsp avocado oil, dash of salt and pepper and set the kale aside.
- Bake fennel and leeks for 40 minutes and add kale to the baking sheet for the last 10-12 minutes of baking.
- Heat 1 tbsp avocado oil in a large pan, over medium heat.
- Add chicken and sauté until lightly cooked, about 3-4 minutes per side.
- In a small bowl, mix almond yogurt, chicken broth and mustard and pour on top of chicken.
- Add the roasted vegetables to pan and continue to heat for 3 minutes.
Seafood Paella with Cauliflower Rice & Sofrito
Give your brain and skin a boost with the nutritious omega-3 that comes from tasty seafood in this paella from Amen Clinics! If you’re able to get together a group even better! You can show off your soon to be new favorite dinner party dish.
- 2 tablespoons macadamia nut oil
- 1 large yellow bell pepper, about 2 cups, medium dice
- 1 large yellow onion, about 2 cups, medium dice
- 2 tablespoons fresh garlic, minced
- 1/2 cup tomatoes, diced
- 1 tablespoon smoked paprika
- 1 teaspoon coriander
- 1 teaspoon ancho chile
- 1 teaspoon cumin
- 1 teaspoon turmeric
- 1 tablespoon saffron
- 1 large head cauliflower, about 4 cups, grated
- 1/2 cup peas
- 1 lb large shrimp, peeled & deveined
- 1 lb large scallops
- 1 1/2 lb salmon filet cut into 1-2" cubes
- 1/2 lb mussels
- 1 bunch cilantro (about 1 cup, chopped)
- 1 bunch green onions (about 1 cup, chopped)
- 2 lemons cut into quarters
- 2 limes cut into quarters
- Heat a large sauté pan or paella pan on high heat. Add the oil, yellow bell pepper, and yellow onion and allow to cook until golden and tender.
- Add garlic to the pan, stir, and cook 2-3 minutes.
- Add diced tomatoes and cook another 2-3 minutes. While this is cooking, add in smoked paprika, coriander, ancho chile, cumin, turmeric, and saffron. Stir and allow spices to toast briefly for 2 minutes. Quickly stir in ¼ cup water. This will create your Sofrito.
- Add grated cauliflower to pan and stir. Allow to cook about 3 minutes. Add in peas and stir. Turn the heat down to medium.
- Evenly spread the shrimp, scallops, salmon, and mussels on top of the cauliflower and Sofrito. Cover with a lid and allow to cook about 5 minutes. Be sure shrimp is cooked through and is pink.
- Garnish the top with chopped cilantro and green onions. Serve with lemon and lime wedges on the side.
Slow Roasted Salmon
Another brain and skin happy meal, this roasted salmon dish is soon to be a summer favorite; especially since you can pop it in the oven and 30 minutes later have a tasty meal in front of you! Parsley Health included an abundance of fresh herbs as a garnish and for the herb sauce that will make it hard not to go for seconds!
- 1/2 lb. thick wild salmon fillet
- Mixed herbs (like chives, rosemary, and thyme)
- Lemon zest
- Drizzle of extra-virgin olive oil
- Sea salt
- 1 cup packed basil
- 1/4 cup packed chives
- 2 tablespoons lemon juice
- 1/4 teaspoon sea salt
- Freshly ground black pepper
- 1/4 cup extra-virgin olive oil
- Handful Brussels sprouts
- Lemon juice
- Drizzle of extra-virgin olive oil
- Sea salt and freshly ground black pepper, to taste
- 1 avocado, sliced
- Two handfuls baby lettuces
- Optional: tri-color quinoa and/or new potatoes
For the salmon:
- Preheat the oven to 250°F.
- Place the salmon skin side down on a parchment lined baking sheet.
- Sprinkle with sea salt and scatter some fresh herbs over the top – use whatever you have on hand but some favorites are thyme, rosemary, and chives. Add some lemon zest and a drizzle of olive oil.
- Roast in the oven for 25 to 30 minutes, until you can easily pierce through and flake with a fork.
For the Brussels sprouts:
- Toss the shredded sprouts with a few generous squeezes of lemon, drizzle of olive oil, and salt and pepper to taste. Mix well and set aside.
For the herb sauce:
- Combine the basil, chives, and lemon juice in blender.
- With machine running, slowly blend in olive oil, adding more as needed until sauce blends smooth. Season with salt and pepper to taste.
- Gently flake salmon and divide into two portions.
- Assemble two bowls, each with half of the salmon, Brussel sprouts, baby lettuces, and avocado. Optional: You may also add tri-color quinoa and/or new potatoes.
- Top each bowl with the herb sauce.
Leafy Green Turkey Tacos
Not your average taco, this recipe from Terry Wahls is sure to satisfy even the pickiest eaters on a taco Friday night! Instead of your typical hardshell tacos, you’ll be using nutrient rich greens as your taco shells, filled with a delicious turkey filling!
- 2 tablespoons grass-fed ghee
- 1 pound ground organic ground turkey
- 1 tablespoon taco seasoning
- 3 cups thinly sliced bell peppers (any color will do)
- 3 cups thinly sliced yellow onions
- 3 garlic cloves, minced
- 8 large lettuce, kale, or collard leaves
- 1/2 cup chopped fresh cilantro
- Salsa and/or guacamole to taste
- Heat the ghee in a stockpot or large skillet over medium-high heat.
- Add the ground turkey, taco seasoning, bell peppers, onions, and garlic.
- Cook until turkey is browned and the vegetables are tender, 10 to 12 minutes. (Cooking tip: You don’t need to add water or broth to the fat when you are cooking the meat for this meal.)
- Serve the cilantro on the side or stir it directly into the skillet.
- Divide the taco filling among eight large leaf wraps.
- Add salsa and/or guacamole.
- Roll up or fold and enjoy! Alternatively, serve the filling on a bed of greens as a taco salad.
We couldn’t leave you without a nutrient-rich and anti-inflammatory breakfast option could we? Here you have a gorgeous superfood omelet you can serve up early in the morning! Or, any time at all you wish!
- 2 large kale leaves, stemmed and halved lengthwise
- 4 Brussels sprouts, trimmed and halved
- 3 large pasture-raised eggs
- 5 large pasture-raised egg whites
- Freshly ground black pepper and sea salt, to taste
- 2 tablespoons extra-virgin olive oil
- 6 crimini mushrooms, sliced
- 1/4 cup chopped fresh cilantro
- 1/4 cup chopped fresh dill
- 2 (1/2-ounce) packages roasted seaweed snacks (see note)
- 2 cups baby spinach
- 1 avocado, peeled, pitted and sliced, for garnish
- 1 teaspoon white truffle oil (optional, for garnish)
- Bring a large pot of water to a boil over high-heat. When it boils, add a large pinch of sea salt. Drop in the kale leaves and Brussels sprouts and blanch just until they turn a brighter shade of green, 2 to 3 minutes. Drain well.
- Crack the 3 eggs into a medium mixing bowl, and then add the 5 egg whites. Whisk the eggs together and season with salt and black pepper, to taste.
- Heat the oil in a large nonstick pan over medium-heat. Add the eggs and immediately turn the heat down to low. Stir to scramble the eggs, tilting the pan to distribute them in an even layer.
- As soon as the eggs are no longer runny, arrange the Brussels sprouts on one side of the omelet and scatter the mushrooms over them. Add the kale and sprinkle the cilantro and dill on top. Cover the herbs all with the seaweed snacks and top with the spinach.
- Cover the pan and cook over the lowest possible heat for 5 minutes.
- Fold the omelet in half and then cut it into 4 sections. Garnish each portion with a few slices of avocado and a drizzle of truffle oil, if using. Serve immediately.
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