Foods to Make Your Skin Glow

Food-Skin-Glow
Have you lost that glowing feeling? Us too. Your diet can help. Choose foods that boost oestrogen levels and help combat dryness, and your skin health will thank you

Thai Tofu Red Curry

Tofu contains plant chemicals called phytoestrogens which mimic oestrogen, helping to raise falling oestrogen levels. Try including tofu in your diet to boost skin health.

Serving Size

Serves 4

Ingredients

1 tbsp olive oil

250g firm tofu, cut into small squares (2cm)

2 tbsp Thai red curry paste

200g green beans, trimmed

1 red pepper, cut into strips

1 green pepper, cut into strips

75ml vegetable stock (Marigold)

Half tbsp fish sauce

Half can coconut milk

Half tsp coconut palm sugar

4 fresh kaffir lime leaves, finely sliced

Large handful Thai basil leaves, torn

Large handful peanuts or cashews, toasted

Method

  1. Heat the oil in a wok over a medium heat, add the tofu and sauté until golden on all sides.  Set aside on kitchen paper.
  2. Add the curry paste to the wok and fry for two minutes, then add the stock to thin the paste. 
  3. Add the beans and peppers and sauté until tender. 
  4. Add the coconut milk, fish sauce and sugar. Simmer for a few minutes and add back the tofu.
  5. Remove from the heat and add the kaffir leaves, Thai basil and nuts.
  6. Serve with brown basmati rice.

Miso Salmon with radish and courgette salad

Oily fish, like salmon, provides essential fats which help to combat skin dryness.

Serving Size

Serves 4

Ingredients

2 tbsp sesame seeds

2 tbsp sweet miso paste

1 tsp tamari

2 cloves garlic, peeled and crushed

4 salmon fillets

Small bunch coriander, chopped

1 courgette, spirilized or sliced thinly

50g radishes, finely sliced

Dressing:

1 tbsp freshly grated ginger

Half tsp tamari

1 tsp sesame oil

1 lime, juiced

Method

  1. Preheat oven to 180 C.
  2. Toast the sesame seeds in a dry pan over a medium heat, shaking to prevent burning. Set aside.
  3. Mix the miso with the tamari and garlic and rub into the salmon fillets, place the fillets on a baking tray. Roast the salmon in the oven for 10-12 minutes until cooked through.
  4. Mix all the dressing ingredients together and set aside.
  5. Combine the coriander, courgette and radishes in a large bowl. Massage the dressing into the vegetables.
  6. Arrange the vegetables on a serving plate, place the salmon on top and sprinkle with the toasted sesame seeds.

Ginger broccoli

Boost collagen levels by eating foods rich in vitamin C, as this is vital for the production of collagen. Broccoli, parsley, sweet red peppers and kiwis are all your skin’s friend.

Serving Size

Serves 4

Ingredients

1 large head of broccoli, cut into florets 

Fresh ginger, approx 3 tsp grated

1 tsp tamari soy sauce

1 tsp fish sauce

3 tbsp of water

1 tbsp olive oil/coconut oil

3 tsp sesame seeds

1 tsp sesame oil

Method

  1. Heat the oil in a heavy based frying pan or wok. Add the broccoli and toss for a couple of minutes until it turns a darker shade of emerald green.
  2. Add the ginger and sesame seeds and continue to cook for a minute.
  3. Add the soy sauce, fish sauce, sesame oil and water and cover so that the greens continue to ‘steam fry’ for a minute until tender.

Roasted Red Pepper Soup

Include plenty of orange/yellow fruits and veg as these are rich in Beta carotene – a precursor to Vitamin A, which increases cell turnover in the skin and can reduce signs of ageing. Sweet red peppers, carrots, butternut squash, sweet potatoes and mango are all good.

Serving Size

Serves 4

Ingredients

280g jar of red peppers, drained and finely sliced

2 tbsp olive oil

1 onion, finely diced

2 cloves garlic, crushed

1 tsp cumin seeds, ground

1 tsp fresh thyme leaves

1 tsp smoked Spanish paprika

200g red lentils, rinsed

400g can chopped tomatoes

1.2 litres vegetable stock

2 tbsp of finely chopped parsley

Salt to taste

Juice of 1-2 lemons

Method

  1. Saute the onion in the oil until soft, add the garlic, cumin and thyme, then add the paprika, lentils, tomatoes and stock. Simmer.
  2. Add the peppers to the soup and continue to cook until the lentils start to break down.
  3. Stir in the parsley and season with salt and lemon juice adding some extra paprika if necessary and a swirl of extra virgin olive oil to serve.

Lemon and Ginger Tea

Drink plenty of water as this will keep your skin hydrated and will also help to eliminate toxins from the body. Start each day with a slice of lemon in a mug of hot water, switch regular tea/coffee for herbal teas and always carry water with you or keep a bottle of water on your desk.

Serving Size

Serves 1

Ingredients

Fresh ginger root – approx. 2cm

1 tbsp freshly squeezed lemon juice 

1 tsp honey

Method

  1. Grate the ginger into a teapot, pour 1 mug of boiling water over the ginger and let it steep for a few minutes.
  2. Put the lemon juice and honey into a large mug and pour the ginger tea into the mug.

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