Food for the Skin

Here are three delicious skin-loving recipes that you can eat, packed with nutrients to promote a healthy, glowing complexion:

1. Berry and Spinach Smoothie Bowl

Ingredients:

- 1 cup fresh spinach

- 1 cup frozen mixed berries (strawberries, blueberries, raspberries)

- 1 medium banana

- 1 cup unsweetened oat milk (or any milk of your choice)

- 1 tablespoon chia seeds (optional)

- Toppings: sliced fruits, nuts, granola, and coconut flakes

Instructions:

1. In a blender, combine spinach, mixed berries, banana, almond milk, and chia seeds. Blend until smooth.

2. Pour the smoothie into a bowl and add your favourite toppings, such as sliced fruits, nuts, granola, and coconut flakes.

3. Enjoy immediately for a nutritious snack.

Benefits: Berries are high in antioxidants and vitamins A and C, which help fight skin ageing. Spinach is rich in vitamins and minerals that contribute to skin health.

2. Avocado and Chickpea Salad

Ingredients:

- 1 ripe avocado, diced

- 1 can (15 oz) chickpeas, rinsed and drained

- 1 small cucumber, diced

- 1 cup cherry tomatoes, halved

- ¼ red onion, finely chopped

- Juice of 1 lemon

- 2 tablespoons olive oil

- Salt and pepper to taste

- Fresh parsley for garnish

Instructions:

1. In a large bowl, combine diced avocado, chickpeas, cucumber, cherry tomatoes, and red onion.

2. In a small bowl, whisk together lemon juice, olive oil, salt, and pepper.

3. Drizzle the dressing over the salad and toss lightly to combine.

4. Garnish with fresh parsley and serve chilled.

Benefits: Avocado provides healthy fats and vitamin E, promoting skin elasticity and hydration. Chickpeas offer protein and fibre, contributing to an overall radiant complexion.

3. Sweet Potato and Quinoa Bowl

Ingredients:

- 1 medium sweet potato, diced

- 1 cup cooked quinoa

- 1 cup kale or spinach, sautéed

- ¼ cup feta cheese (optional)

- 1 tablespoon olive oil

- 1 teaspoon smoked paprika

- 1 garlic clove, minced

- Salt and pepper to taste

- Optional toppings: pumpkin seeds, avocado slices, or tahini dressing

Instructions:

1. Preheat the oven to 400°F (200°C). Toss diced sweet potato with olive oil, smoked paprika, garlic, salt, and pepper. Spread on a baking sheet and roast for about 25-30 minutes until tender.

2. In a bowl, layer cooked quinoa, sautéed kale or spinach, and roasted sweet potatoes.

3. Top with crumbled feta cheese and any additional toppings you desire.

4. Serve warm and enjoy!

Benefits: Sweet potatoes are packed with beta-carotene, which helps improve skin tone and protect against UV damage. Quinoa is rich in protein and essential amino acids, contributing to skin repair and regeneration.

Enjoy these delicious recipes that not only satisfy your taste buds but also nurture your skin from within!