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5 recipes with foods that improve skin health

5 recipes with foods that improve skin health

Forbes magazine has reported that one of the key trends that will drive sales in the skincare segment In 2017 is: ingestible beauty products, and this is because consumers are becoming more aware of the effect of their choice of food and drinks on their skin. So, here are 5 recipes with foods packed with vitamins that improve skin health.


Many studies on skin health have established that the organic pigments that are produced by plants, known as: carotenoids improve overall skin health. More specifically, two carotenoids namely lutein and zeaxanthin have been tested and proven to improve skin health.

The foods that are rich in lutein and zeaxathin have been reported to be: Kale, spinach, dandelion, spices ( paprika, pepper, red or cayenne), turnip, cress, chard, collards, mustard greens and basil. So, here are 5 recipes inspired in foods that improve skin health.

1) Kale and dandelion salad

Kale is an ingredient that has many health benefits. One of them is that kale naturally lowers blood pressure. So, rest assured that consuming kale frequently will not only improve your skin health, but will also provide all the goodness for your body to function well.


1 cup quinoa, cooked and chilled
1 cup black beans, cooked and chilled
½ cup cherry tomatoes, slivered
½ cup dandelion leaves, chopped finely
½ cup scallions, chopped
½ cup baby kale
½ cup chopped basil
Juice of 1 lime
2 Tbsp. mild olive oil
Salt (substitute Kelp) to taste


In a large mixing bowl, mix all ingredients together.
Add salt to taste.

2) ginger beef curry


1/4 cup all purpose flour
1 kg diced beef chuck
2/3 cup water
1/3 cup tomato paste
2 large onions, finely chopped
3 tbspns fresh, grated ginger
6 cloves garlic, minced
4cm cinnamon stick
1 tspn ground turmeric
1 tspn ground paprika
2 tbspns ground cumin
1 tbspn ground coriander
1 tspn ground cardamon
1/2 tspn ground cloves
1/2 tspn ground cayenne pepper
1/4 tspn ground nutmeg
Salt to taste
1/3 cup chopped, fresh coriander


Place the beef and flour in a large plastic bag. Shake to caot the beef with the flour. In a small bowl, mix the tomato paste and water.

In a large, lidded casserole, combine the onions, giner, garlic, cinnamon stick, turmeric and paprika. Place the diced beef on the onions and sprinkle with the cumin, corriander, cardamon, cloves, cayenne pepper and nutmeg. Pour the tomato paste misture over the meat. Cover and cook in a pre heated 150C oven for two hours, until beef is very tender.

When ready to serve, season to taste with salt and stir in the coriander. Serve with steamed rice.

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3) Braised Turnip Greens and Chard

1 (1 pound) of Turnip Greens
1 (12 ounce) of Chard
4 tablespoons butter
1 onion, chopped (about 1 cup chopped onion)
3 tablespoons minced garlic
3 cups low-salt, fat-free gluten free chicken broth
Freshly ground pepper
Optional garnish: 2 pieces cooked bacon, chopped


In a wide, deep sauté pan over medium heat, melt butter and add chopped onion. Sauté onion for 7-10 minutes, until lightly browned. Add the garlic during the last minute of cooking time, so it doesn’t burn. Add chicken broth and bring to a boil. Add the greens, and boil gently, uncovered, stirring occasionally, for about 10 minutes. Greens will still be a fairly bright in color, but should be tender by this time.

Using a tongs or a slotted spoon, remove greens to a serving bowl, leaving the liquid in the pan, and set the greens aside. Simmer the liquid remaining in the pan for another 5 minutes or so, until it is reduced to 3 or so tablespoons. Season to taste with freshly ground pepper, and pour over greens in the serving bowl, stirring slightly to mix. Sprinkle with chopped bacon if using.

4) green chopped salad

4 scallions
½ cucumber
1 handful fresh basil leaves
½ head Boston lettuce , or small red leaf lettuce
½ heart romaine
½ cup sprouted cress or alfafa
3 tablespoons extra virgin olive oil
1 tablespoon red wine vinegar
½ teaspoon Dijon or English mustard
⅛ teaspoon sea salt
freshly ground black pepper
½ cup chopped toasted walnuts , or your favourite nuts


Get yourself a big chopping board and a large sharp knife. It’s best to start by chopping the harder, crunchier veggies first, so trim and chop your scallions and slice your cucumber. Slice your basil. Bring it all into the centre of the board, and continue chopping and mixing together.

Add the lettuce leaves, and cress or alfalfa to the board. When everything is well chopped, you’ll have a big mound of salad on the board.

Make a well in the middle and drizzle in the extra virgin olive oil and red wine vinegar. Add the mustard and the salt and pepper. Sprinkle with nuts. Mix up so everything gets well coated and serve on the board or in a bowl.

5) Spinach and Basil Smoothie


1 cup Spinach Loosely Packed
1/2 cup greek yogurt
1/2 cup skim milk
1/2 Tablespoon honey
3 medium-sized fresh basil leaves
1/2 cup crushed ice


Put all the ingredients in your food processor. pulse until the contents are smooth and creamy. Drink immediately.

The role of carotenoids in human health has been widely studied, and consuming foods rich in carotenoids do not only improve skin health, but also have been reported to improve eye health, and slow the progression of diseases like diabetic retinopathy.