Recipes For Better Skin
Tuna Stuffed Bell Peppers
Tuna helps improve your skin health. Vitamin B complex in the fish helps in keeping our skin healthy. It contains a protein called elastin which gives a smooth tone to our skin. If you wish to improve your skin's health, then bring tuna to your rescue. It will help you get a radiant skin. By Brittany Mullins These stuffed peppers are so simple to make, amazingly flavorful and perfect for a quick healthy weeknight meal. The tuna mixture has a richness to it from the olives, oil and cottage cheese but it’s super healthy: one serving (2 stuffed pepper halves) has only 239 calories, 24 grams of protein, 18 grams of carbs and 9 grams of fat. Ingredients Needed for Tuna Stuffed Peppers bell peppers – orange, yellow or red all work! red onion – this adds flavor and a bit of crunch. Feel free to use yellow onion if red onion feels too strong for your taste. button mushrooms – feel free to use another type of mushroom if you prefer. canned tuna – I typically buy Albacore tuna because you get bigger chunks of meat that aren’t mushy. I really like the Wild Planet brand! cherry tomatoes – I love the hint of sweetness and burst of flavor the cherry tomatoes add with every bite. kalamata olives – the olives add a nice saltiness and some healthy fats. cottage cheese – I like to get Friendship brands no salt added. You could also use Greek yogurt or mayo in place of the cottage cheese. fresh lemon juice – I love the bright flavor the lemon juice adds! extra virgin olive oil – just a touch! dijion mustard – adds so much flavor. Don’t skip this! seasonings and spices – dried parsley, dried oregano, crushed red pepper (optional), sea salt and pepper. How to Make Tuna Stuffed Bell Peppers Broil peppers: I like to broil the peppers before stuffing and baking them because I prefer my peppers to be roasted and soft rather than raw and crunchy. If you’d prefer crunchy peppers, feel free to skip the broiling step! Bake peppers: Place whole peppers on a baking sheet or baking stone and broil for 5-7 minutes, turning once halfway through broiling. Watch the peppers carefully so they don’t completely char. Remove from the heat and set aside to cool. Make tuna filling: While the peppers cool, make the tuna filling. Sauté the onions and mushrooms in a skillet until soft and fragrant. Season with salt and pepper while cooking. Add the onion mixture to a medium size mixing bowl. Combine ingredients: Add the tuna, tomatoes, olives, cottage cheese, lemon juice, olive oil, mustard, parsley and oregano to the bowl with the onion mixture. Break apart the tuna with a fork and stir all ingredients together. Season to taste with crushed red pepper and black pepper. The mixture shouldn’t need any additional salt. Stuff peppers and bake: When your peppers are cool enough to handle, cut the peppers in half and remove the seeds and membranes. Lay the pepper halves on your baking sheet and fill with the tuna mixture. Bake for 10-15 minutes until warmed through. Serve immediately! Ingredients 2 medium bell peppers orange, yellow or red 1/3 cup red onion chopped into small pieces 2 button mushrooms chopped into small pieces 1 5- oz. can water-packed tuna 1/2 cup chopped cherry tomatoes 1/4 cup chopped kalamata olives 1/4 cup no salt added cottage cheese I use the Friendship brand 1 Tablespoon fresh lemon juice 1 teaspoon extra virgin olive oil 1/2 teaspoon dijion mustard 1/2 teaspoon dried parsley 1/2 teaspoon dried oregano crushed red pepper optional freshly ground black pepper sea salt Instructions Broil peppers: Preheat oven to broil. Place whole peppers onto a baking stone or sheet and broil for 5-7 minutes, turning once mid-way through broiling. Watch the peppers carefully so you don't complete char them. Remove from the heat, and place on a plate to cool. Turn oven down: Turn oven from broil to 350°F. Saute veggies: While waiting for the peppers to cool, make your tuna filling. Spray a skillet with cooking spray and sauté the onions and mushrooms until soft and fragrant, sprinkle with sea salt and black pepper while cooking. Combine remaining filling ingredients: Add cooked onion and mushroom into a medium size mixing bowl. Add tuna, tomatoes, olives, cottage cheese, lemon juice, olive oil, mustard, parsley and oregano to the bowl as well. Break apart tuna with a fork and stir all the ingredients together. Season to taste with crushed red pepper and ground pepper (it should not need any additional salt). Stuff peppers: Once the broiled peppers are cool enough to handle, carefully cut the peppers in half, remove seeds and membranes (be careful as it may still be hot inside). Lay the 4 pepper halves on the baking stone and fill with the tuna mixture. You should have just enough tuna to fill the 4 pepper halves. If you have extra, you can eat it on the side or save it for later. Bake peppers: Place peppers in the oven for 10-15 minutes, until warm all the way through. Remove from oven, serve and enjoy. Notes Broiling peppers: You'll notice that I broiled the peppers before stuffing and baking them. I did this because I wanted the pepper to be roasted and soft rather than raw and crunchy. That's just how I prefer stuffed peppers. If you'd rather them be crunchy. Feel free to skip the broiling portion of the recipe. Bell peppers: Orange, yellow or red all work! Red onion: Feel free to use yellow onion if red onion feels too strong for your taste. Button mushroom: Feel free to use another type of mushroom if you prefer. Cottage cheese: Greek yogurt or mayo could be subbed for the cottage cheese. Nutrition Serving: 1 | Calories: 239kcal | Carbohydrates: 18g | Protein: 24g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Cholesterol: 40mg | Sodium: 895mg | Fiber: 3g | Sugar: 9g
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Lemon Herb Salmon
Omega-3 fatty acids are essential nutrients found in certain foods. They can serve to regulate the skin's oil production, improve balanced hydration, subdue breakouts and minimize signs of aging. Omega-3s can also help soften rough, dry skin and have a soothing effect on irritation and dermatitis. Salmon is loaded with omega 3’s, an essential fat that your body needs. It’s also a great source of protein and high in B vitamins! The lemon in this recipe gives it a boost of vitamin C, while the herbs add more vitamins and iron. Roasted or steamed vegetables or a green salad on the side complete this healthy, gluten free meal. It only takes 10 minutes to prep the recipe and 15-20 minutes to bake, which means in less than 30 minutes, dinner is on the table! How to make Lemon Herb Salmon Prepare the lemon herb topping. Add olive oil, chopped fresh parsley, basil and rosemary to a small bowl. Add lemon zest, lemon juice, garlic, salt and black pepper. Prepare the salmon. Place the salmon skin side down in a shallow baking dish. (A rimmed baking sheet or 9″ x 13″ casserole pan will work.) Quick Tip! You can place the salmon in a foil basket on the baking sheet before covering in the lemon herb mixture for easier clean-up. Top with the lemon garlic herb mixture. Thinly slice an additional lemon and place the lemon slices on top of the salmon. Bake the salmon. Place the lemon herb salmon in a 400°F oven for 15 – 20 minutes. Should I skin salmon before cooking? No, you should not skin salmon before baking it. The salmon skin provides a barrier that prevents the salmon from overcooking and drying out. Salmon is also very delicate and trying to remove the skin before cooking it is very difficult unless you’re a trained sushi chef! The salmon will easily peel from the skin once it’s been cooked. Can you eat salmon skin? While you can easily peel the salmon from the skin once it’s been cooked, I actually highly recommend eating the skin. Not only is it safe to eat, it’s also really good for you! The skin of the salmon contains the highest concentration of omega-3 fatty acids. Remember those good fats that our body needs? Yes, lots of those in the salmon skin, as well as more protein and vitamins! Credit to Whitney Bond for this recipe
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Zucchini and Brown Rice Spaghetti
Brown rice is a rich source of minerals and vitamins such as Vitamin B, Protein, Magnesium and several antioxidants. Due to the proteins present in brown rice, it can repair damaged skin and protect it from wrinkles and fine lines. Brown rice contains complex carbohydrates that can help regulate blood sugar levels, thus preventing premature aging. Brown rice contains selenium, which has the potential to maintain your skin's elasticity and reduce skin inflammation. Antioxidants, vitamins and magnesium present in brown rice can potentially protect your skin from blemishes and acne breakouts. Brown rice contains starch in high amount that works effectively in soothing eczema. Bet you didn't know all of that! This recipe uses both zucchini and brown rice spaghetti for a healthy, filling alternative. Ingredients: 3 tablespoons olive oil 3 ounces dried brown rice spaghetti 2 shallots, finely chopped 3 garlic cloves, finely chopped 1 large zucchini, spiralized Handful fresh flat-leaf parsley, finely chopped Finely grated zest of 1 lemon ½ fresh red chile, seeded and finely chopped Sea salt and black pepper 1 ounce Parmesan cheese, grated, to serve Directions: Add 1 tablespoon olive oil and the brown rice spaghetti to a large pan of boiling water. Cook according to the package instructions, for about 12 minutes or until tender. Drain the spaghetti in a colander and let sit for 1 to 2 minutes. Heat 2 tablespoons of olive oil in a large, deep-sided skillet or wok. Add the shallots and garlic. Cook over medium heat, for about 2 minutes or until soft. Add the zucchini noodles. Season with salt and pepper. Cover the pan and steam for 5 minutes. Add the parsley, lemon zest, and chile. Remove from heat. Add the drained spaghetti to the saucepan, and combine with the zucchini sauce. Divide between plates. Serve sprinkled with Parmesan.
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Tomato and Fresh Mozzarella Salad
A tomato and fresh mozzarella salad is an Italian classic with powerful skin benefits, whether used as an appetizer before dinner or a quick snack. (Fresh) Mozzarella is a well known source of Biotin (Vitamin B7) - commonly used for strengthening hair, skin and nails, it can also help lower blood glucose levels in those with diabetes. It is also a good source of Zinc which helps increase the white blood cell count in the body and can help solve many skin problems too. Finally its rich in Riboflavin which has great antioxidant properties to help fight off those free radicals that cause signs of aging. Using heirloom tomatoes will lend itself to a rich taste packed with nutrients. For this quick recipe, you will need: Ingredients: For the dressing 1 tablespoon balsamic vinegar 4 tablespoons extra virgin olive oil 2 tablespoons fresh basil, chopped 1 teaspoon oregano 1 clove garlic, minced, or pressed Sea salt and freshly ground pepper to taste For the salad 4 to 6 large heirloom, organic, or on-the-vine tomatoes 8 ounces fresh mozzarella Start by making the dressing by simply mixing all the ingredients together and mixing well. Set the dressing aside while you begin to slice the tomatoes. Slice into approximately ½ inch thick slices and layer the tomatoes with the mozzarella. Top with the dressing, then sprinkle salt and pepper on top. Garnish with fresh basil for a perfect appearance and enjoy! Alongside healthy nutrition, a proper skincare routine with high-quality products can help encourage beautiful skin :)
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Salmon Burgers atop Baby Greens
This recipe is perfect for lunch or dinner- the choice is yours! You are sure to have heard fish is healthy to consume before. However, did you know it has wonderful benefits for beautiful skin too? Salmon is rich in Omega-3 fatty acids, which has powerful anti-inflammatory properties. This can help encourage beautiful, glowing skin and help combat acne and scarring. Instead of eating this salmon burger on a traditional hamburger bun, try placing it over dark, leafy greens that are jam-packed with nutrients for your skin. For this recipe, you will need: 1 14.75-ounce can of wild Alaskan salmon 3 scallions, minced 1 tablespoon finely grated, peeled, fresh ginger 1 large egg white 1 tablespoon soy sauce 1 tablespoon olive oil 2 cups baby greens This recipe requires a few basic steps: Start by draining the can of wild Alaskan salmon. Stir it together with the scallions and ginger in a large mixing bowl. Beat together the soy sauce and egg white in a small bowl, then stir this mixture into the salmon mixture. The mix will make around four ½ inch thick salmon patties. Form the patties and set them aside. Heat the 1 TBSP of olive oil in a 12-inch skillet over medium heat. Turn each salmon patty after it has cooked about halfway through and brown on both sides. It should take about 6 to 7 minutes on medium heat. In the meanwhile, arrange ½ cup of greens on each plate, which you will use to place the salmon burger over. Enjoy a nutrient-rich lunch or dinner with powerful skin nutrients!
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Raw Chocolate
This one is perfect for those with a sweet tooth and the chocolate lovers out there! Did you know that chocolate without added sugar can be very healthy for you? Dark chocolate has been shown to help improve skin appearance due to its flavonoid content. This happens through a mechanism that helps increase blood flow to the skin and improve your skin’s hydration. Plain dark chocolate can be extremely bitter, which is why creating a quick and simple recipe can help make dark chocolate delicious! This easy recipe is created by simply mixing all the dry ingredients together, adding the melted coconut oil, maple syrup, and stevia. Give it a good mix to combine. Cover with plastic wrap and pour the mixture onto a plate, refrigerate for only 30 minutes and this dark chocolate will break into pieces! You will need: ⅓ cup of raw cacao powder 1 tablespoon maca powder 1 tablespoon lucuma powder 6 tablespoons coconut oil, melted 1 tablespoon maple syrup 1 tablespoon cacao nibs Stevia, to taste Touch of sea salt
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