Recipes for Skin Health

SKIN GLOW SOUP

This veggie-packed soup provides tons of antioxidants including lycopene—found in red pepper—and beta-carotene—in the carrots--for radiant, glowing skin. It features coconut milk as a great source of healthy fats to support a hydrated lipid barrier, and bone broth to promote collagen synthesis; it can be made vegan by subbing in veggie broth.

INGREDIENTS

•       1 L bone broth or vegetable broth
•       6 medium carrots, chopped
•       4 stalks celery, chopped
•       4 cloves garlic, chopped
•       1 small onion, chopped
•       2 red peppers, chopped
•       1 can coconut milk
•       1 Tbsp dried rosemary
•       1 tsp chilli flakes
•       2 Tbsp coconut oil
•       Salt & pepper to taste

INSTRUCTIONS

1. Melt coconut oil in a large pot on the stove over medium heat, add chopped garlic and onions along with salt, pepper, and spices and cook, stirring frequently until translucent.
2. Add the rest of the chopped vegetables and cook for 5–10 minutes stirring often.
3. Add broth, cover and cook for 25 minutes until vegetables are soft.
4. Add coconut milk and blend or use an immersion blender to smooth the soup.
5. Adjust seasoning to taste.

Serve hot with seedy crackers or bread on the side for dipping.

HERBACEOUS CAST IRON FARINATA

This fibre-packed flatbread is a staple in French kitchens and makes the most of those bright spring herbs that have begun popping up at farmers’ markets. Made from chickpea flour (found at any health food store or Indian grocery), each serving provides around 6 g of plant protein and makes a wonderful breakfast or light lunch. It's especially delicious topped with smashed avocado and a fried egg, and topped with more fresh herbs or microgreens. 

Microgreens: Little edible seedlings used to add a punch of flavour and colour to meals 

INGREDIENTS

•       1 c chickpea flour
•       1 tsp flakey sea salt
•       1 c warm water
•       3 Tbsp olive or avocado oil
•       1 Tbsp turmeric powder
•       2 tsp garlic powder
•       ¼ c chopped fresh herbs (rosemary, basil, and tarragon—a favoured combo)

INSTRUCTIONS

1. Preheat oven to 450°F.
2. Add all of the ingredients (except the herbs) to a large bowl and mix well until no clumps remain.
3. Gently fold in the fresh herbs and pour the mixture into a lightly oiled cast iron pan.
4. Bake for 10–15 minutes until pancake is firm.
5. Cut into 6–8 pieces and pile on your favourite toppings.

HONEY MISO SALMON PATTIES

These fish patties are filled with fresh herbs and essential fatty acids to support skin health and reduce inflammation. Eating wild-caught salmon is one of the best ways to boost your omega-3 levels, and diets high in fish are also linked to balanced hormones. These honey miso salmon patties are delicious served with a side of greens or on top of a bed of lettuce.

INGREDIENTS

•       Juice of ½ lemon
•       1 Tbsp fermented miso paste
•       2 tsp raw organic honey
•       1 tsp organic garlic powder
•       2 medium wild-caught salmon fillets
•       1 Tbsp fresh parsley, chopped
•       1 Tbsp fresh tarragon, chopped
•       1 Tbsp fresh dill, chopped
•       1 small chili pepper, finely chopped
•       1 egg
•       2 Tbsp coconut flour
•       3 Tbsp oil
•       Salt & pepper to taste

INSTRUCTIONS

1. Season the salmon with salt, pepper, and garlic powder and set aside.
2. Combine the lemon juice, miso, and honey in a small bowl until well mixed (if your honey is firm, melt it in a bit of warm water first).
3. Spread the honey miso over the salmon and bake skin-side-down for 15 minutes at 400°F.
4. Let cool slightly then mash the fish into flakes with a fork along with the coconut flour and egg.
5. Add the herbs and chilli, and mix well. Form into small patties with your hands.
6. Heat the oil in a frying pan on medium heat and gently fry the fish patties for about 2–3 minutes a side until golden.

Serve warm with a side of greens tossed in olive oil and lemon.

You may also like: Nutrients the Nourish Your Skin, The Holistic Approach to Skincare: The Role of Nutrition & Hormones, Top 5 Dietary Nutrients for Radiant Skin.