Healthy Skin on the Menu
Glowing, healthy skin requires a two-step approach. You need to use cleanser, moisturizer, and treatments that address your skin's needs from the outside. But you must also nourish it from the inside, eating plenty of foods with nutrients that keep your complexion calm and provide support on the cellular level.
Whatever color you choose to put on your plate, bell peppers offer amazing skin benefits. Peppers contain high levels of vitamin C which is a crucial nutrient for collagen production. Vitamin C also helps protect cells from damage caused by free radicals, agents that attack a cell's DNA.
Make your skin happy with this fresh frittata that's loaded with ingredients your skin will love.
Fresh Vegetable Frittata Servings: 4
Ingredients: 1 tsp oil, vegetable 1/2 cup broccoli, florets, chopped 1 clove garlic, minced 1/2 medium pepper, green bell, chopped 1/2 medium onion, chopped 1/2 cup mushrooms, cleaned and sliced 1 medium tomato, seeded and sliced 4 large eggs, beaten 2 Tbsp milk, non-fat (skim) 1/2 tsp salt 1/4 tsp pepper, black, ground 3 medium scallions, sliced
Directions: 1. Preheat oven to 350 degrees F. Lightly grease a 9x9 baking dish. 2. In a large sautÃ© pan, heat oil over medium heat. Add broccoli and cook, stirring frequently, about 2 minutes. 3. Add in garlic, pepper, onion, and mushrooms and continue to sautÃ© until vegetables become tender. Allow to cool slightly, then transfer to the baking dish. 4. Add tomatoes to the baking dish and spread the vegetables evenly throughout the dish. 5. In a medium bowl, beat together eggs, milk, salt, and pepper. 6. Pour egg mixture over vegetable mixture. 7. Bake in preheated oven for about 30-45 minutes, or until center is set. 8. Cut into 4 servings and top each with sliced scallions. Serve hot or cold.
Brightly colored berries contain antioxidants, which help neutralize free radicals that can damage the DNA of healthy skin cells. Blackberries, blueberries, and strawberries have some of the highest antioxidant levels of any food â€” and new research has found a link between the antioxidants in these berries and decreased incidence of UV damage.
This delicious parfait offers an easy way to load up on antioxidants, as well as the omega-3s in flaxseed and walnuts, another important skin nutrient.
Yogurt and Berries Servings: 1
Ingredients: 3/4 cup yogurt, Greek, non-fat or low-fat, vanilla 1/2 cup assorted blueberries, strawberries, raspberries, blackberries (as desired) 1 Tbsp flaxseed, ground 2 Tbsp walnuts, chopped
Directions: 1. Place yogurt in a serving dish. 2. Stir in flaxseed and stir to combine. Add berries and stir until just combined. 3. Top with chopped walnuts and serve.
Life is a bowl of cherries for your skin! Studies have found that the chemicals in the tart fruit can help inhibit pigmentation and contain a hormone linked to slowing the aging process.
Adding cherries and almonds boosts the skin benefits of your standard salad.
Cherry-Almond Salad Servings: 1
Ingredients: 2 cups lettuce, mesclun 2 Tbsp raspberry vinaigrette 1/2 cup cherries, fresh, rinsed and pitted and 2 Tbsp almonds, slivered
Directions: 1. Rinse and thoroughly dry lettuce. Place lettuce in a serving bowl. 2. Add vinaigrette and cherries and toss to combine. 3. Top with almonds and serve.
One of the most powerful skin foods is actually a drink. This is another antioxidant powerhouse that offers protection against damage like UV rays and helps prevent damage that can lead to cancer. Sipping green tea helps your skin repair itself and help fights premature aging.
Brew up this delicious beverage and your skin will drink it up.
Iced Green Tea Servings: 4
Ingredients: 8 cups water 8 whole green tea bags 3 Tbsp honey (optional) 4 sprigs mint, fresh (optional) 4 slices lemon, fresh, sliced (optional)
Directions: 1. Place water in a large pot and bring to a boil. Add teabags and remove pot from heat. 2. For lightly-sweetened iced tea, stir in honey and mix until dissolved. 3. Let tea steep until desired strength is acquired. Remove teabags and allow tea to cool. 4. Refrigerate until chilled. 5. Serve over ice with a garish or fresh mint and/or lemon, if desired.
Lean protein, such as ground turkey provides skin with the building blocks for collagen and elastin, the fibers that help skin look firm and wrinkle free. Research also shows that the levels of zinc and niacin in ground turkey may also help treat inflammatory acne.
Your next cookout will also help your complexion if you serve this surprising take on a hamburger.
Turkey Burgers With Mango and Avocado Salsa Servings: 4
Ingredients: 1 pound turkey, ground 1/2 tsp salt 1/2 tsp pepper, black, ground 1/2 tsp garlic powder 1/2 medium onion, chopped 1 large egg 1/2 cup bread crumbs, whole wheat 1 medium mango, peeled, seeded, and diced 1 medium pepper, red bell, diced 1 medium avocado, peeled, seeded, and diced 1 Tbsp sugar, white, granulated 2 Tbsp vinegar, white wine 1 Tbsp oil, olive 1/2 tsp salt 2 whole hamburger buns, whole wheat
Directions: 1. Place turkey in a large mixing bowl. Add in salt, pepper, garlic powder, onion, egg, and bread crumbs and mix thoroughly being careful not to over mix. 2. Form turkey mixture into 4 patties. 3. Cook patties over medium heat in a lightly-oiled frying pan or on a lightly-oiled grill. 4. Cook for 5-10 minutes per side, until cooked through and internal temperature reaches 165 degrees F. 5. As the burgers cook, prepare the salsa by combining the mango, pepper, avocado, sugar, vinegar, oil, and salt in a medium bowl. Toss to combine. 6. Place burgers open-faced on top of half of a bun. Top with salsa and serve.
You may consider olive oil a humble condiment, but this delicious oil is a crucial ingredient for healthy skin. A cornerstone of the Ã¼ber-healthy Mediterranean diet, olive oil helps fight oxidative damage (from the sun or pollution) and prevents inflammation, one of the main causes of premature aging â€” and research shows that increased olive oil consumption helps hydrate your skin from the inside. Plus, this healthy skin food is also a great beauty product: Apply it directly to skin and hair for an intense moisturizing treatment.
Use olive oil to increase the skin-healing power of this grilled chicken recipe.
Grilled Lemon-Thyme Chicken and Veggies Servings: 4
Ingredients: 1/2 cup lemon juice 1/3 cup oil, olive 2 cloves garlic, minced 1/2 tsp salt 1/4 tsp pepper, black, ground 2 Tbsp thyme, fresh, chopped 1 1/2 pounds chicken, breast, skinless 1 medium pepper, red bell, cut into thick strips 1 medium pepper, green bell, cut into thick strips 1 medium onion, cut into thick strips 1 medium squash, summer, cut into strips
Directions: 1. Preheat a grill to high heat. 2. In a large glass bowl or baking dish, combine the lemon juice, oil, garlic, salt, pepper, and thyme. Stir together. Reserve 1/3 of a cup of this mixture for basting. 3. Place the chicken breasts in the remaining mixture and let marinate for at least 20 minutes in the refrigerator. 4. Meanwhile, prepare the vegetables. 5. Lightly oil the grill grate. Place the vegetables over indirect heat (away from the flame) either on the grate or in a metal basket. Baste the vegetables using the reserved marinade. Turn the vegetables once during cooking, being sure to avoid burning them. 6. Place the chicken breasts over high heat and cook for 6-8 minutes on each side, or until the internal temperature of the chicken reaches 165 degrees F. As it cooks, baste the chicken using the reserved marinade. 7. Remove chicken and vegetables from the grill and serve immediately.
These meaty fish contain high levels of omega-3 fats which are known for their ability to fight inflammation â€” a damaging process that causes acne, premature aging, and irritation. Plus, researchers have found that oily fish like salmon can help reduce psoriasis symptoms and reduce the risk of nonmelanoma skin cancer.
This pasta salad becomes a beauty treatment when you add salmon to the mix.
Smoked Salmon Pasta Salad
2 cups bow tie pasta, whole wheat, dry
1 1/2 cups tomatoes, cherry, halved
1 cup snow peas, chopped
4 oz. salmon, smoked
2 Tbsp oil, olive
3 Tbsp vinegar, white wine
1/4 tsp salt
1/4 tsp pepper, black, ground
1/3 cup cheese, feta, crumbled
1. Bring a large pot of water to a boil. Add pasta and stir. Cook for 10 minutes, or until al dente.
2. Transfer pasta to a colander, rinse with cold water, and drain well.
3. Allow pasta to cool completely. Meanwhile, prepare tomatoes and snow peas and slice salmon into bite-sized pieces.
4. Once pasta is cooled, transfer it to a large serving bowl. Add remaining ingredients and toss gently to combine. Refrigerate until serving.
These tiny shellfish have big nutrition benefits. They contain a potent antioxidant (it's what gives them their pink color), and they contain omega-3s for additional antioxidant power. Plus, these little guys also contain zinc, an excellent anti-inflammatory that scientists have found can help reduce acne breakouts.
Toss together this refreshing salad for a tasty way to keep your skin healthy.
Garden Salad with Shrimp Servings: 1
Ingredients: 2 cups lettuce, red leaf 1/2 medium carrot, peeled and sliced 1/2 medium cucumber, sliced 1/2 medium pepper, red bell, sliced 1/4 small avocado, sliced 2 Tbsp lemon vinaigrette 3 oz. shrimp, medium, pre-cooked
Directions: 1. Rinse and thoroughly dry lettuce. Place in a large serving bowl. 2. Add carrot, cucumber, pepper, and avocado slices. 3. Add lemon vinaigrette. Toss to coat ingredients evenly. 4. Top with shrimp and serve.
This leafy salad staple is another source of omega-3s, the nutrient that our skin can't get enough of. And high levels of lutein mean these greens provide additional defense against damage caused by UV rays. Plus, one study found that women who ate the most green vegetables showed a decrease in skin wrinkling.
Walnuts, beets, and goat cheese load this simple salad with major complexion benefits.
Summer Spinach Salad Servings: 1
Ingredients: 2 cups spinach, baby 2 Tbsp Balsamic vinaigrette 2 Tbsp cheese, goat 1 medium beet, roasted, chopped 1 Tbsp walnuts, chopped
Directions: 1. Rinse and thoroughly dry spinach leaves. Place spinach in a serving bowl. 2. Add vinaigrette and toss to combine. 3. Top with goat cheese, beets, and walnuts and serve.
A healthy alternative to plain potatoes, sweet potatoes contain high levels of beta-carotene (what gives these tubers their trademark orange pigment). In addition to its antioxidant benefits, beta-carotene helps to encourage skin cell turnover, so the skin's surface looks smooth and fresh.
If you're not sure how to handle a sweet potato, follow this easy recipe for the super spud.
Baked Sweet Potatoes Servings: 2
Ingredients: 2 medium potatoes, sweet 2 tsp butter 1/4 tsp salt 1/2 tsp cinnamon, ground 1 tsp sugar, white, granulated 2 Tbsp yogurt, Greek, non-fat or low-fat, vanilla (optional)
Directions: 1. Preheat oven to 450 degrees F. Wash sweet potatoes, scrubbing them thoroughly. 2. Place potatoes on a baking sheet and bake in pre-heated oven for 35 to 45 minutes, or until a knife can be easily inserted into the center. 3. Cut each potato down the middle. Top with butter, salt, cinnamon, and sugar. 4. Serve with a dollop of yogurt, if desired.
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