Try these 4 delicious dishes and beautiful, glowing skin will always be on the menu!
Bell Peppers
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 9×9 baking dish.
2. In a large sauté 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 sauté 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.
Berries
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 — 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
Green Tea
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.
Salmon
These meaty fish contain high levels of omega-3 fats which are known for their ability to fight inflammation — 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
Servings: 4
Ingredients:
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
Directions:
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.
